Tomatoes and their seeds: reducing stress and blood pressure

---

Extract from the article: Tomatoes (Solanum lycopersicum) are one of the most widely consumed fruit vegetables in the world, eaten raw, cooked, in juice, concentrate or sauce. Beyond their taste and culinary versatility, they are rich in vitamins, minerals, fibre and phy...

---

Tomatoes (Solanum lycopersicum) are one of the most widely consumed fruit vegetables in the world, eaten raw, cooked, in juice, concentrate or sauce. Beyond their taste and culinary versatility, they are rich in vitamins, minerals, fibre and phytochemicals (particularly lycopene), which give them numerous potential health benefits.

Behind their apparent simplicity, tomatoes contain a cocktail of nutrients with proven health effects. Tomatoes, including their flesh and seeds, help protect the heart, skin and even mood. Tomato flesh is mainly composed of water (>90%) and is low in calories, providing a good source of micronutrients and phytochemicals, including vitamin C, pro-vitamin A (β-carotene), vitamin K, and small amounts of B vitamins. They also contain potassium, magnesium, phosphorus, fibre (especially in the skin and around the seeds), lycopene (the main carotenoid pigment in red tomatoes), lutein, zeaxanthin, flavonoids, and phenolic acids.

Preventing heart disease and reducing the risk of stroke

The study ‘Tomatoes: An Extensive Review of the Associated Health Impacts of Tomatoes and Factors That Can Affect Their Cultivation’ (2022) showed that a high intake of lycopene tomatoes is associated with a reduced risk of cardiovascular disease and cardiovascular mortality. Lycopene acts as an antioxidant and anti-inflammatory, and tomatoes also provide potassium (which helps regulate blood pressure).

Effect on blood pressure

A study published in the European Journal of Preventive Cardiology (2023) highlighted an association between regular consumption of tomatoes (or tomato products) and a reduced risk of hypertension. Analysis of tomato juice showed a modest decrease in systolic and diastolic blood pressure. Increased tomato consumption is correlated with a reduced risk of hypertension, and interventions with juice or extracts can lower blood pressure in at-risk individuals.

Metabolic and anti-inflammatory effects

Lycopene and other antioxidant compounds found in tomatoes may help reduce oxidative stress and chronic inflammation, factors involved in obesity, insulin resistance and metabolic diseases.

Eye and cognitive health

Tomatoes contain lutein and zeaxanthin, carotenoids linked to retinal health (protection against macular degeneration), and there are associations between carotenoid consumption and cognitive maintenance.

Why consume tomato seeds?

Seeds (often included in the pulp, but sometimes removed in certain processes) are far from being useless waste. Tomato seeds contain proteins, lipids, dietary fibre, minerals and bioactive phenolic compounds.

The seeds can be used to enrich flour or functional foods. They promote intestinal health and satiety and can help control blood sugar and lipid levels. The antioxidants and phenolic compounds contained in the seeds help reduce oxidative stress.

How to consume: in fresh tomatoes, the vast majority of seeds are ingested without any problem, for example in salads and homemade sauces.

Practical recommendations

Lycopene is better absorbed after cooking. Cooked tomatoes and processed products often offer higher lycopene bioavailability than raw tomatoes. Oil, heat treatment and the state of the plant matrix promote the release and absorption of carotenoids.

Eat tomatoes regularly (raw, cooked and in homemade sauces) to benefit from lycopene and other antioxidants; choose a variety (red, yellow) for a range of carotenoids.

Cook tomatoes with a fat, such as peanut or coconut oil, to improve lycopene absorption.

Do not systematically discard the seeds, as they provide fibre and nutrients in homemade preparations. If digestion is difficult, choose products where the seeds are crushed or processed. It is therefore recommended to crush tomatoes with their seeds to fully benefit from their healthy nutrients.

Raymond DZAKPATA