Tomatoes and cherry tomatoes, which one is more nutritious?

When it comes to tomatoes, everyone is familiar with them. They are available in the market all year round. They can be eaten raw or cooked, and are a favorite on the table. Tomatoes come in different sizes, and small tomatoes are also called cherry tomatoes. So, which one is more nutritious, tomatoes or cherry tomatoes? Should they be eaten raw or cooked?

Tomatoes and cherry tomatoes are both rich in nutritional value

1. Anti-oxidation and anti-aging

Lycopene is a strong antioxidant that can effectively remove free radicals in the human body, maintain normal cell metabolism, help delay aging, and fight damage from ultraviolet rays.

2. Protect cardiovascular and cerebrovascular health

Lycopene can fight free radicals in blood vessels, help prevent the oxidation of lipids in the blood, and allow blood to flow smoothly, thereby reducing the incidence of cardiovascular and cerebrovascular diseases.

3. Assist in cancer prevention:

Early Japanese researchers found that the higher the concentration of lycopene in plasma, the lower the incidence of gastric cancer; and follow-up studies at Harvard University in the United States found that women with high concentrations of lycopene in their bodies have a lower probability of developing cervical cancer.

Tomatoes and cherry tomatoes also have their own advantages.

1. From the perspective of trace elements:

According to research data, the folic acid content of cherry tomatoes is more than 10 times that of large tomatoes, and the content of vitamins C and E is more than twice that of large tomatoes.

2. From the perspective of heat:

The calories of large tomatoes are slightly lower than those of cherry tomatoes, making them more suitable for people who want to lose weight. Therefore, do not judge the quality of large tomatoes by their size, just choose according to your needs and preferences.

Is it better to eat tomatoes raw or cooked?

American scholars conducted a study on human absorption of lycopene and concluded that: the concentration of lycopene in plasma does not change much when consuming unprocessed tomatoes and other foods rich in lycopene; however, the lycopene content in plasma increases by 3 times when consuming heated and processed products. This is because the lycopene in raw tomatoes may be trapped in the matrix, while processing can break the cell wall, making it easier for lycopene and other antioxidants to be released. Therefore, relatively speaking, it is better to eat cooked tomatoes.

Tip: Acid can make lycopene unstable, so be careful to use less vinegar when cooking.

Cooking tips for shopping

1. Choose tomatoes with dark colors

The color of tomatoes comes from natural pigments such as lycopene and carotene in the fruit. The higher the content, the darker the color. Therefore, it is recommended that you choose naturally ripe tomatoes with a reddish color, which may provide more nutrients.

2. Choose tomatoes that are in season

Seasonal vegetables not only have high sugar content and rich aromatic substances, which can bring rich and pleasant taste and flavor, but also contain higher levels of various vitamins. Therefore, it is best to buy seasonal tomatoes and eat them now.

3. There are some tips for cooking tomatoes

Many people use boiling water to peel tomatoes when frying them, but this is not necessary. You don't have to worry about pesticide residues on the tomato skin after regular washing. Moreover, the boiling water peeling process can easily cause lycopene to be lost or vitamin C to be inactivated by high temperatures.

Cherry tomatoes are a common ingredient in salads, but the fat content of salad dressings is generally over 60%, which is saturated fat that is not good for cardiovascular health.

Therefore, there is no difference in nutritional value between tomatoes and cherry tomatoes, and everyone can choose to eat them according to their needs and preferences. At the same time, expert research shows that eating cooked tomatoes can better absorb lycopene, and the nutritional value is three times that of eating them raw, so if conditions permit, try not to eat them raw if you can eat them cooked.