Nutritional benefits of tomatoes and hypertension prevention

Tomatoes are a low-calorie dietary staple, providing approximately 18 kcal per 100g. They are rich in essential nutrients, including potassium, vitamin C, fiber, and lycopene.

According to the PREDIMED study, which observed over 7,000 older individuals at high risk for cardiovascular disease, consuming more than 110g of tomatoes or tomato products daily was associated with a 36% lower risk of developing hypertension. A single medium tomato weighing roughly 170g contains about 476mg of potassium and 39mg of vitamin C.

The bioavailability of lycopene, the antioxidant responsible for the red color, increases when tomatoes are chopped and heat-treated, especially when consumed with fats such as olive oil. While cooking may reduce some vitamin C content, a combination of fresh tomatoes and processed products like sauces or purees is recommended for a varied intake.