El tomate, un alimento esencial en la dieta mediterránea y con innumerables beneficios

Este fruto reduce el riesgo de desarrollar arteriosclerosis y enfermedades coronarias, así como la prevención de células malignas.

Comer diez porciones de tomate a la semana en cualquier forma reduce en un 18 % el riesgo de desarrollar cáncer de próstata.

El tomate también es conocido por ayudar en la digestión al contener sales orgánicas ácidas, concretamente malatos y citrato.

Durante estas fechas el tomate se vuelve uno de los alimentos más importantes. Su versatilidad ha permitido poder añadirlo a todo tipo de comidas, ya sea el gazpacho, sofritos, en salsa, en zumo o en cualquier formato. A pesar de llegar hace solo quinientos años, este fruto se ha convertido en uno de los alimentos estrella de la dieta mediterránea hasta establecerse en toda España. Es por eso que, en relación con la celebración de la Tomatina, enumeraremos un sinfín de beneficios que otorga este alimento.

El tomate es conocido por sus innumerables beneficios; no solo por sus cualidades refrescantes, sino también por sus nutrientes. Contiene agua, vitaminas A, B y C, fósforo y potasio. «Un solo tomate puede aportar alrededor del 40 % del requerimiento diario de vitamina C, esencial para la salud de la piel. De hecho, un estudio realizado por la Universidad de Leicester, probó que mejora la elasticidad de la piel, gracias a su contribución a la formación de colágeno», afirma Anna Bach-Faig, profesora de los Estudios de Ciencias de la Salud de la UOC y asesora de temas científicos en Fundación Dieta Mediterránea.

El licopeno es la sustancia química responsable de muchos de esos beneficios y el motivo por el cual un tomate es de color rojo, debido a su pigmentación. «Este compuesto tiene unas propiedades biológicas y fisicoquímicas muy interesantes, especialmente relacionadas con sus efectos como antioxidante natural. Un reciente estudio que se realizó en el Centro Médico Soroka de Israel demostró que este carotenoide previene la oxidación del colesterol de baja densidad y reduce el riesgo de desarrollar arteriosclerosis y enfermedades coronarias; mientras que otro realizado por la Universidad de Adelaida, Australia, concluyó que ingiriendo 25 miligramos de licopeno diariamente se puede reducir los niveles de colesterol LDL en un 10 %», defiende Bach.

Y no solo eso, el tomate también actúa en la prevención de enfermedades como el cáncer. En las universidades de Bristol, Cambridge y Oxford se ha podido afirmar que comer diez porciones de tomate a la semana puede reducir hasta un 18 % el riesgo de desarrollar la forma más común de cáncer masculino, el de próstata. Otros investigadores llegaron a la conclusión de que también puede ser determinante para reducir el riesgo de cáncer de pulmón, vejiga, cérvix y piel.

Pero los beneficios no solo se basan en la salud en sí misma. Está demostrado que el tomate también es muy bueno para hacer la digestión al contener sales orgánicas ácidas, concretamente malatos y citratos. Este efecto se ve potenciado gracias a su contenido en fibra, que contribuye a la regulación de la función intestinal.

Ante la duda de si comerlo con o sin piel, la profesora Bach-Faig de la UOC defiende que «consumirlo sin pelar permite aprovechar el licopeno al máximo, ya que en la piel es donde se concentra más cantidad. Además, al comerlo con piel aprovechamos toda la fibra presente en el tomate. La fibra no solo es beneficiosa para mejorar el tránsito intestinal, sino que sirve de alimento a las bacterias de nuestra microbiota intestinal», añade la profesora Bach-Faig.

 

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