Is tomato juice good for you? Advantages and disadvantages

Tomato juice is a popular drink made from fresh tomato juice.

Although you can buy pure tomato juice, many popular products, such as the V8, combine it with the juice of other vegetables such as celery, carrots and beets.

Here are the nutritional information for 1 cup (240 mL) of 100% canned tomato juice (2):

• calories: 41
• Protein: 2 grams
• Fiber: 2 grams
• Vitamin A: 22% of daily value (DV)
• Vitamin C: 74% of the DV
• Vitamin K: 7% of the DV
• Thiamine (vitamin B1): 8% of the DV
• Niacin (vitamin B3): 8% of the DV
• Pyridoxine (vitamin B6): 13% of the DV
• Folate (vitamin B9): 12% of the DV
• Magnesium: 7% of the DV
• Potbadium: 16% of the DV
• Copper: 7% of the DV
• Manganese: 9% of the DV

As you can see, tomato juice is highly nutritious and contains many important vitamins and minerals.

For example, drinking only 1 cup (240 ml) of tomato juice covers almost all your daily vitamin C needs and satisfies 22% of your vitamin A needs in the form of alpha and beta carotenoids.

Carotenoids are pigments transformed into vitamin A in your body (3).

This vitamin is essential for the health of vision and the maintenance of tissues.

These carotenoids are not only converted to vitamin A, but also act as powerful antioxidants, protecting your cells from the damage caused by unstable molecules called free radicals.

Free radical damage has been badociated with chronic diseases such as heart disease and is thought to play a role in the aging process (4, 5).

In addition, tomato juice is loaded with magnesium and potbadium, two essential minerals for heart health (6, 7).

It is also an excellent source of B vitamins, including folate and vitamin B6, which are important for your metabolism and many other functions (8, 9).

summary Tomato juice contains many vitamins and minerals that are essential for your health, including vitamin C, vitamin A, B vitamins, potbadium and magnesium.

Tomato juice is a concentrated source of potent antioxidants such as lycopene, a carotenoid pigment of plant origin that has been badociated with impressive health benefits.

In fact, Americans derive more than 80% of their lycopene from tomatoes and products like tomato juice (10).

Lycopene protects your cells from free radical damage, thus reducing the inflammation of your body (11).

Many studies have shown that eating tomato juice rich in lycopene has beneficial effects on health, including reducing inflammation.

For example, a two-month study of 30 women showed that those who drank 1.2 cups (280 ml) of tomato juice a day – containing 32.5 mg of lycopene – had a significant reduction in blood inflammatory proteins called adipokines.

In addition, women experienced a significant increase in lycopene blood levels and a significant reduction in cholesterol and waist circumference (12).

Another study involving 106 overweight women showed that consuming 1.4 cup (330 mL) of tomato juice daily for 20 days significantly reduced inflammatory markers, such as interleukin 8 (IL -8) and tumor necrosis factor alpha (TNF-α), control group (13).

In addition, a 5-week study of 15 people showed that participants drinking 0.6 cup (150 ml) of tomato juice per day – 15 mg of lycopene – had a significant reduction in serum levels of 8- oxo-2-deoxyguanosine (8-oxodG) after intensive physical exercise (14).

8-oxodG is a marker of DNA damage caused by free radicals. High levels of this marker have been badociated with chronic diseases such as bad cancer and heart disease (15).

In addition to lycopene, tomato juice is also an excellent source of vitamin C and beta-carotene, two other antioxidants with potent anti-inflammatory properties (16, 17).

summary Tomato juice is a concentrated source of lycopene, an antioxidant that has been shown to reduce inflammation in many studies. It also contains the powerful antioxidants Vitamin C and Beta Carotene.

Research has shown that a diet rich in tomatoes and tomato products, such as tomato juice, can reduce the risk of some chronic diseases.

May improve risk factors for heart disease

Tomatoes have long been badociated with better heart health.

They contain powerful antioxidants, such as lycopene and beta-carotene, that help reduce risk factors for heart disease such as high blood pressure, high cholesterol and fat accumulation in arteries (atherosclerosis).

A study involving 584 people found that people with a diet rich in tomatoes and tomato products had a significantly lower risk of heart disease compared to those with low tomato intake (18).

Another review of 13 studies found that lycopene in tomato products at doses greater than 25 mg per day lowered LDL "bad" cholesterol levels by approximately 10% and significantly reduced the pressure. arterial (19).

For reference, one cup (240 ml) of tomato juice provides approximately 22 mg of lycopene (20).

In addition, we reviewed 21 studies badociated with tomato supplementation with significant reductions in LDL "bad" cholesterol levels, the IL-6 inflammatory marker, and significant improvements in blood flow (21). .

May protect against certain cancers

Due to its high levels of beneficial nutrients and antioxidants, tomato juice has had anti-cancer effects in several studies.

A review of 24 studies showed that high consumption of tomatoes and tomato products was badociated with a significantly reduced risk of prostate cancer (22).

In a specimen study, lycopene extract derived from tomato products inhibited the growth of prostate cancer cells and even induced apoptosis or even cell death (23).

Animal studies have also shown that tomato products can have a protective effect against skin cancer.

Mice fed with red tomato powder for 35 weeks had significantly fewer skin cancers after being exposed to ultraviolet light than mice fed a control diet (24).

While these results are promising, more research is needed to understand how tomatoes and products like tomato juice can affect cancer development in humans.

summary Tomato juice and other tomato products may reduce the risk of certain types of cancer. However, further research in this area is needed.

Although tomato juice is highly nutritious and can offer impressive health benefits, it has some disadvantages.

Perhaps the biggest drawback is that most types are high in sodium. Many tomato juices contain added salt, which significantly increases the sodium content.

For example, a 340 mL (1.4 cup) portion of Campbell's 100% tomato juice contains 980 mg of sodium – which is 43% of the daily value (25).

Diets high in sodium can be problematic, especially for people considered to be sensitive to salt.

Some groups of people, such as African Americans, are more likely to be negatively affected by high-sodium foods (26).

In addition, research shows that diets high in sodium can contribute to high blood pressure (27).

Another disadvantage of tomato juice is that it is slightly less rich in fiber than whole tomatoes. That said, the fiber content of tomato juice is still higher than that of many other fruit drinks such as apple juice and pulp-free orange juice (2).

Know that in many tomato drinks, other fruits are added, which can increase the calorie and sugar content. Some versions may even contain added sugars.

When looking for a healthy variety, choose 100% tomato juice without salt or added sugar.

In addition, people with gastroesophageal reflux disease (GERD) may wish to avoid tomato juice, as this may worsen their symptoms (28).

summary Some types of tomato juice may contain a lot of sodium and contain added sugars. This juice can also worsen symptoms in people with GERD.

Tomato juice can be a healthy drink for many people.

Nutrient rich tomato juice is an excellent choice for people with increased nutritional needs, such as older adults and smokers.

For example, people who smoke cigarettes need more vitamin C than others. Since tomato juice is particularly rich in this nutrient, it may be wise to smoke if you smoke (29).

Many older people have limited access to food and tend to eat less nutritious food. Tomato juice can be a convenient and tasty way to help you meet your nutrient needs (30).

In addition, replacing tomato juice with unhealthy beverages, such as fruit punch, soda and other sugary drinks, is a healthy way to improve one's diet.

Drinking 100% tomato juice without salt or added sugar is a great way to increase your nutrient intake.

How to make your own tomato juice

For those who are creative in the kitchen, homemade tomato juice can be easily prepared with a few nutritious ingredients.

Simply cook the fresh tomatoes in slices for 30 minutes over medium heat. Once cooled, mix the tomatoes in a powerful blender or food processor and blend until the desired consistency is reached.

You can mix the tomato mixture until you get a drinkable texture or leave it thicker to use as a sauce.

Tomatoes can be combined with other vegetables and herbs, such as celery, red peppers and oregano, to further enhance nutritional content and flavor.

A helpful tip is to add a little olive oil when baking your tomatoes. Since lycopene is a fat-soluble compound, eating or drinking tomatoes with a little fat increases its availability to the body (31).

summary Replacing sugary drinks such as soft drinks with tomato juice can be good for your health. Prepare your own tomato juice at home by turning the cooked tomatoes into a blender

Tomato juice is rich in nutrients like vitamin C, vitamin B and potbadium.

It's also an excellent source of antioxidants, such as lycopene, that can reduce inflammation and your risk of heart disease and certain cancers.

Make sure you buy 100% tomato juice without salt or added sugar – or make your own at home.