Tomatoes are a powerhouse of nutrients that can reduce your risk of cancer, and a study conducted at Washington State University reveals that one type of tomato may be even better at combating this disease: the organic tomato.
Organic Tomatoes vs Conventional Tomatoes
Researchers analyzed over 340 studies that compared the qualities of organic fruits and vegetables to conventional supermarket produce. They discovered that organic items contained more disease-fighting natural compounds. Charles Benbrook, one of the researchers in the study, says, “this study is telling a powerful story of how organic plant-based foods are nutritionally superior and deliver bona fide health benefits.”
This research, also conducted by scientists at Newcastle University in England, found that since organic crops are not treated with chemical pesticides, they produce extra chemicals called phenols and polyphenols in order to fend off insects. When you consume these organic fruits and vegetables, they help your body resist heart disease and cancer.
Phenols and Polyphenols: The Secret Weapon Against Cancer
Phenols and polyphenols are plant-based compounds that have numerous health benefits, including antioxidant, anti-inflammatory, and anticancer properties. They have been extensively studied for their potential in preventing various diseases, including cancer, cardiovascular diseases, and neurodegenerative diseases [1].
Some examples of phenols and polyphenols found in tomatoes include:
- Lycopene: Lycopene is a powerful antioxidant found in red and pink fruits, such as tomatoes, watermelon, and grapefruit. It has been shown to hinder the growth of cancer cells and protect against various types of cancers, including prostate, lung, and stomach cancer [2]. It is also linked to reducing the risk of heart disease.
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Quercetin: Quercetin is a flavonoid found in various fruits and vegetables, including tomatoes, onions, apples, and berries. It has numerous health benefits, including antioxidant, anti-cancer, and anti-inflammatory properties. It may also protect against heart disease, allergies, and respiratory diseases.
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Kaempferol: Kaempferol is another flavonoid commonly found in tomatoes, as well as in tea, spinach, and broccoli. It has been shown to exhibit anti-cancer, anti-inflammatory, and antioxidant properties and might also play a role in preventing heart disease and osteoporosis.
The Power of Organic Farming
Organic farming is a method of agriculture that promotes the use of natural and environmentally friendly practices, such as crop rotation, green manure, and biological pest control. It avoids synthetic chemicals like pesticides and genetically modified organisms (GMOs). As a result, organic crops have higher levels of these potent phenols and polyphenols compared to conventionally grown produce [4].
It’s important to note that, while organic produce may have higher levels of certain health-promoting compounds, eating non-organic fruits and vegetables is still beneficial for your health. A diet rich in fruits and vegetables, regardless of their origin, has been consistently linked to a reduced risk of chronic diseases, such as cancer and heart disease.
How to Incorporate Organic Tomatoes Into Your Diet
If you’re looking to benefit from the cancer-fighting power of organic tomatoes, here are some ways to easily incorporate them into your diet:
- Add a handful of organic cherry tomatoes to your salad for a refreshing burst of flavor and color.
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Make a delicious tomato sauce with organic tomatoes, garlic, and basil to use as a base for pasta dishes or as a topping for whole-grain toast.
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Try making a savory tomato soup using organic tomatoes, onions, garlic, and fresh herbs like basil and thyme.
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Prepare a healthy and filling stuffed tomato dish by filling hollowed-out organic tomatoes with a mixture of cooked grains, vegetables, and herbs, then baking in the oven until tender.
Remember, even though organic tomatoes may offer more disease-fighting compounds, any type of tomato is a healthy addition to your diet. So, go ahead, enjoy those juicy and tangy tomatoes in all their forms – your body will thank you for it!
