It is the healthiest fruit in the world according to the US CDC.

In salads, sauces, roasts, soups, this fruit is versatile in its preparations, whether cooked or raw in our country it is an essential ingredient in the kitchen, and it is present in dishes as typical as complete classics or to be consumed with humitas

This is the tomato, which from a culinary point of view is considered a vegetable, that is, a plant that has been grown in an orchard and then consumed as food. However, from a scientific point of view, it corresponds to a fruit, since it grows from the flower of a plant and is the edible part of it.

According to Centers for Disaster Control and Prevention (CDC), which assigned nutrient density scores to 41 fruits and vegetables based on their vitamin and mineral content, the tomato tops the ranking in terms of fruit on the list.

Previously we had already said that watercress is the healthiest vegetable in the world due to its concentration of vitamins and minerals essential for health get a score of 100 out of 100.

Watercress is an aquatic plant that grows wild in rivers, ditches and drinking water sources. It is a fleshy plant, barely two hands high, and its leaves are more like those of basil in size (or smaller), and It has an intense, bitter and even slightly pungent flavor that gives food a very distinctive taste.

In the CDC’s ranking, vegetables usually dominate the list, this year it included vegetables such as spinach (86 out of 100), kale (49 out of 100), red peppers (41 out of 100) and broccoli (34 out of 100). ).out of 100).

But when we talk about The healthiest fruit in the world is the tomato, which scored 20 just below carrots and above lemons.

The tomato has many health benefits, starting with its red color which makes it one of the most interesting aspects. The chromatism of plants is given by substances called polyphenols and carotenoids, the tomato is red because it contains a large amount of these compounds which have an antioxidant and anti-inflammatory effect.

The antioxidant function helps protect the body’s cells against oxidative stress and reduces the risk of cardiovascular disease, blood pressure and LDL (“bad cholesterol”) cholesterol. It has also been linked to a reduction in prostate cancer, diabetes, and other chronic diseases.

The antioxidants in tomatoes may also help protect the skin from damage caused by the sun’s ultraviolet rays and improve overall skin health. This fruit contains a high content of nutrients, they are rich in essential vitamins and minerals, such as vitamin C, E, A, potassium, folic acid and vitamin K.

The vitamin K and calcium in tomatoes are important for bone health and can help maintain strong bone structure. The vitamin A and beta-carotene in tomatoes are important for eye health and can help prevent problems like age-related macular degeneration.

Tomatoes are also a good source of dietary fibre, which is essential for maintaining a healthy and regular digestive system. Plus, they’re low in calories and high in water and fiber, which can help with weight control and promote satiety.

The CDC’s fruit and vegetable categorization is based on the amounts of 17 qualifying nutrients in a 100-calorie serving of each fruit and vegetable (PFV), says registered dietitian Sherri Berger, RDN, of The Strong Dietician of Plants .

One of the reasons why vegetables stand out more in the PFV ranking is that they are naturally lower in calories than fruit, so to reach 100 calories you need to have a much higher amount of vegetables in terms of volume, which would bring also more nutrients, making them stand out.

Berger explains that tomatoes are a low-calorie fruit with a nutritional profile similar to that of a vegetable. According to nutrient database According to the United States Department of Agriculture, a 60-gram plum tomato has only 12 calories and less than three grams of carbohydrates. It’s also high in lycopene, an important nutrient Berger says, a carotenoid that gives tomatoes their red color.

This carotenoid acts as an antioxidant and has been linked to reducing the risk of cardiovascular disease and certain types of cancer, such as prostate cancer. “Eating tomatoes and tomato products can help protect your body against cancer and heart disease,” says Berger.

According to Food Chemistry Magazine In a 2021 global study, Berger found that consuming tomatoes and lycopene helps prevent coronary heart disease, gastric cancer, prostate cancer, and cerebrovascular disease, which affects blood flow to the brain, such as strokes or cerebral aneurysms.

Dietitian Sara Riehm, DR of Orlando Health explains that the vitamin C in tomatoes “it is important to form blood vessels, muscles and parts of our bones”, and “vitamin A is necessary for the health, growth and development of the eyes”.

Let’s start with how to get them, it is recommended to buy them locally at fairgrounds and keep them on the counter. “Locally grown tomatoes can ripen naturally and are not subjected to ethylene gas treatments that promote artificial ripening,” says Berger.

During their preparation, opt for very ripe tomatoes, as their lycopene content is higher, says dietitian Kate Ingram, RDN, owner of Vitality Dietitians.

Furthermore, tomatoes are best cooked rather than raw, as cooking them can also increase lycopene. “So consider adding tomatoes to cooked dishes like casseroles or making your own tomato sauce,” Ingram says.

To increase lycopene absorption, you can combine tomatoes with healthy fats, such as olive oil.

Besides tomatoes, here are five other fruits ranked as the healthiest in the world by the US CDC.

1. Lemons: They are rich in vitamin C, may reduce the risk of developing certain types of cancer, cardiovascular disease and cataracts , explains dietitian Riehm. But don’t overdo it, because due to the acidity of the lemon pulp and juice, Riehm advises against consuming whole lemons or large amounts of undiluted lemon juice. The acid can erode our tooth enamel and cause stomach upset.
2. Oranges: Like lemons, oranges are rich in vitamin C. They also contain small amounts of vitamin B6, needed for brain health, as well as potassium, which helps the kidneys, heart and nerves work, and calcium, needed for strong and healthy bones, explains Riehm. To get the most out of oranges, it is better to eat the whole fruit than the juice, as it is digested more slowly.
3. Strawberries: In addition to vitamin C, strawberries also contain anthocyanin, a phytochemical that gives fruit its color and acts as an antioxidant. Antioxidant properties play an important role in brain health, protect the brain’s ability to think and process information, and may also delay or prevent the development of Alzheimer’s disease. explains Riehm. Prefer organic strawberries.
4. limes : Rich in vitamin C and can be used for cooking, baking or as a garnish. To get the most out of them, it is advisable to run them over a firm, flat surface before pressing. As with lemons, it is not recommended to exceed their consumption due to the high acid content of the fruit.
5. Grapefruits : Grapefruit they’re high in vitamin C, vitamin A and folic acid, says Riehm, which is important for healthy cell growth . The dietitian recommends eating grapefruit raw, as the fiber and pulp are removed from the juices. According to her, grapefruits contain soluble fiber which helps control blood sugar, cholesterol and digestive health.

The dietician recommends that when choosing fruits and vegetables to eat, you should take into account the choice of a variety, in order to get different vitamins and minerals. “Each product color group has different nutrients, so eating the rainbow is very important,” said Riehm.