Pay attention to not lose our way
After entering the end of summer, although the weather has cooled down a lot, the heat is still intense. Traditional Chinese medicine believes that “summer energy is connected to heart energy,” where the heart belongs to fire in the Five Elements theory, corresponding to the heat in summer. At this time, with the prevalence of summer dampness, once the heart fire becomes too strong, people are prone to feel dry and hot, even immune defenses may decrease, providing an opportunity for illnesses. Therefore, the key to health in summer is to nourish the heart.
Traditional Chinese medicine emphasizes the intake of five colors to nourish the five internal organs, with red going to the heart. To nourish the heart, it is recommended to eat more seasonal red foods. Tomatoes are undoubtedly a good choice!
Tomatoes are representatives of heart-nourishing foods. They are not only appetizing with their sour-sweet taste and thirst-quenching effect, but they also contain a large amount of lycopene, which can provide strong support for the heart~
Five benefits in one bite
1
Nourish the heart and protect blood vessels
Tomatoes contain a powerful antioxidant called lycopene, which plays a significant role in promoting cardiovascular health. It can combat free radicals in blood vessels, assist in preventing the oxidation of lipids in the blood, reduce the risk of atherosclerosis, aid in preventing cardiovascular diseases, and decrease the chances of blood clot formation.
Additionally, tomatoes are the best source of rutin in the vegetable world. Rutin, also known as vitamin P, is a nutrient beneficial for cardiovascular health. It not only helps maintain the elasticity and toughness of blood vessel walls but also has antiplatelet aggregation effects, thus protecting blood vessels, reducing the risk of cardiovascular diseases such as heart attacks, and strokes.
2
Prevent and control “three highs” (hypertension, high cholesterol, and high blood sugar)
â‘ Blood pressure control
Recently, researchers at Sun Yat-sen University published a paper in the journal “Nutrients,” stating that eating tomatoes can effectively prevent new-onset hypertension.
The researchers analyzed 11,460 adults from the China Health and Nutrition Survey database who were not hypertensive, with an average age of 32. Based on the daily intake of tomatoes in their diet, the participants were divided into 4 groups – not consuming tomatoes, 0~13.3 grams/day, 13.3~33.3 grams/day, and over 33.3 grams/day.
During an average follow-up period of six years, the analysis found that compared to participants who did not eat tomatoes, the risk of new-onset hypertension in the other three groups decreased by 58%, 49%, and 18% with increasing tomato consumption.
The researchers stated that this may be related to the lycopene, specific flavonoid compounds, and ascorbic acid present in tomatoes. However, overconsumption of tomatoes can weaken their protective effects, which may be related to excessive intake of solanine. Therefore, 10~13 grams/day is most suitable for preventing new-onset hypertension.
Moreover, the rich potassium content and dietary fiber in tomatoes also assist in regulating and controlling blood pressure.
â‘¡ Cholesterol reduction
The pectin and B vitamins in tomatoes can promote fat metabolism, inhibit the absorption of cholesterol, and assist in lowering blood lipid levels.
â‘¢ Blood sugar control
The glycemic index of tomatoes and their impact on blood sugar are relatively small. Diabetics can replace fruits with tomatoes to maintain stable blood sugar levels.
3
Enhance brain health
Lycopene in tomatoes can improve nerve function, help maintain memory and cognitive abilities, and delay the onset and progression of Alzheimer’s disease.
4
Boost immunity and assist in cancer prevention
The abundant lycopene in tomatoes is a powerful antioxidant. It has 3.2 times the antioxidant capacity of beta-carotene and 100 times that of vitamin E. It is dubbed the “plant gold” and can reduce inflammation in the body, lower the risk of prostate and lung infections, thus protecting the prostate and lungs.
Additionally, the vitamins C, zinc, selenium, and vitamin A in tomatoes have immune-enhancing effects.
5
Beauty and eye health
Tomatoes are rich in vitamin A, carotene, and lutein, which protect and repair vision, relieve eye fatigue, dry eyes, and reduce the risks of night blindness, cataracts, and macular degeneration.
Lycopene is a potent antioxidant that effectively eliminates free radicals in the body, maintains normal cell metabolism, and assists in slowing down aging.
Don’t just pair with eggs
Most people may not know that the best match for tomatoes is not eggs. Pairing tomatoes with these vegetables can double the nutrition~
Tomatoes + Cauliflower
Tomatoes aid in digestion, quench thirst, and protect blood vessels; Cauliflower cleanses the blood, strengthens immunity, aids digestion; combining them fully unleashes their nutritional benefits, protecting blood vessels, and assisting in the treatment of gastric ulcers and constipation.
Tomato-Cauliflower Juice
Ingredients: 150g Cauliflower, 2 Tomatoes, Chopped Spring Onions, Minced Garlic, Salt, Sugar, Soy Sauce, Oil as needed.
Steps:
1. Wash and chop the tomatoes into small pieces; Wash the cauliflower and cut into florets, blanch for 2 minutes, then drain and set aside;
2. Heat oil in a pan, sauté minced garlic until fragrant, then add tomatoes, sugar, and salt to stir-fry for juice;
3. Add blanched cauliflower and some water, boil for 3 minutes, pour in soy sauce, sprinkle with chopped spring onions, and it’s ready to serve.
Tomatoes + Beef Shank
Beef contains rich heme iron, which is easily absorbed, increasing blood oxygen levels. Tomatoes can stimulate gastrointestinal peristalsis, promote digestion.
Tomato Beef Shank Stew
Ingredients: Tomatoes, Beef Shank, Spring Onions, Ginger, Fennel Seeds, Star Anise, Bay Leaves, Tomato Sauce, Rock Sugar
Steps:
1. Peel the tomatoes into large pieces; Cut fresh beef shank into pieces, boil in water to remove excess blood foam, then remove.
2. Clean the pan, add oil, stir-fry the beef shank, add 2 star anise, 1 bay leaf, several fennel seeds, stir-fry, then add spring onions, ginger to stir-fry until fragrant.
3. Add the chopped tomatoes and stir until soft, then add tomato sauce for taste and color, pour in cooking wine along the edge of the pan, pour in enough water to cover the ingredients, bring to a boil, add soy sauce for seasoning, transfer to a pressure cooker, stew for 25 minutes.
4. After stewing, remove excess ingredients, add salt to taste, add 3-4 rock sugars and some salt for seasoning, cook on high heat until the sauce thickens, then serve.
Tomatoes + Eggplant
Tomatoes are rich in lycopene, a potent antioxidant. Eggplant is rich in dietary fiber, promoting intestinal peristalsis, aiding in detoxification and waste excretion.
Tomato Braised Eggplant
Ingredients: Tomatoes, Eggplant, Garlic
Steps:
1. Cut the tomatoes and eggplant into pieces, pour the juice from the tomatoes into the eggplant, mix well and marinate.
2. Heat a little oil in a wok, add the eggplant, cover and simmer for 2-3 minutes, then uncover, add minced garlic, stir-fry evenly.
3. Add the tomato pieces, season with cooking wine, sugar, salt, add a little water, stir-fry until combined, then serve, sprinkle with more minced garlic.
Tomatoes are beneficial when eaten, so try to include them in your meals~
Raw or cooked, which is better?
Tomatoes can be eaten raw or cooked, but to absorb nutrients like lycopene and carotene better, they are more beneficial when cooked and heated to maximize their nutritional value and effectiveness, meeting the body’s needs.
Additionally, for individuals with poor intestinal function, raw consumption of tomatoes might exacerbate acidity and acid reflux conditions. People with conditions like irritable bowel syndrome, excessive gastric acid secretion, or gastroesophageal reflux need to consume tomatoes in moderation. In such cases, cooked tomatoes may reduce the acidic irritation of tomatoes.
Avoid consuming on an empty stomach
Tomatoes are considered cool and slightly cold foods. If consumed on an empty stomach, they may cause irritation to the intestines and stomach, and in severe cases, may lead to diarrhea.
Lastly, tomatoes should not be stored in the refrigerator to prevent rapid spoilage. Instead, place the tomatoes upside down on a plate or table, or attach a layer of tape near the stem to prevent decay and loss of moisture.
