There are hundreds of different varieties of tomato.

西红柿的品种多达几百种

Suffice it to say, tomatoes are a smart addition to a healthy diet. Stick with us to find out how much you can improve your health with tomatoes in just 30 days.

可以说，用西红柿佐餐是明智的。我们一起来看看连续吃30天西红柿会对你的健康有什么好处吧。

Nutrition in Tomatoes

西红柿中的营养成分

Before we start, here is a quick rundown of the nutrition to be found in tomatoes. They contain vitamins A, E, K, B1,B3, B5, B6, B7 and a bunch of vitamin C. Some of the important minerals in tomatoes include folate, iron, potassium, magnesium, chromium, choline, zinc and phosphorous. Lycopene is the main antioxidant found in tomatoes; it is what gives the fruit its red color. But tomatoes also contain the antioxidants beta-carotene, naringenin, and chlorogenic acid.

在正式开始前，让我们快速浏览一下西红柿都有哪些营养成分吧。西红柿中有维生素（A、E、K、B1、B3、B5、B6、B7、C）、矿物质（叶酸、铁、钾、镁、铬、胆碱、锌和磷）、抗氧化剂（β-胡萝卜素、柚皮素、绿原酸、番茄红素）。西红柿中主要的抗氧化剂成分是番茄红素，西红柿就是因为这个成分呈现出红色的。

Cardiovascular Health

心血管健康

The effect of tomatoes on heart and cardiovascular health has been well studied. The fiber, vitamin C, potassium, and choline all help support a healthy heart. Potassium in particular reduces blood pressure and therefore eases strain on the heart.

关于吃西红柿对心脏和心血管的效果，已经进行过很多研究。纤维素、维生素C、钾和胆碱都有助于保持心脏的健康。尤其是钾元素，可以降血压，从而减少心脏的负担。

Reduced Risk of Diabetes

减少患糖尿病的风险

Tomatoes are a low GI and low carb food, meaning that they won’t spike blood sugar. Because of that, tomatoes are included on most diabetic diets. The antioxidant lycopene is thought to help restore biochemical balance in people with diabetics.

西红柿的血糖生成指数很低，是低碳水化合物食物，这都意味着西红柿不会使血糖升高，所以西红柿可以被列入糖尿病患者的饮食。抗氧化剂番茄红素有助于恢复糖尿病患者的生化平衡。

Bone Health

骨骼健康

It’s lycopene for the win once again! This antioxidant strengthens bones by helping to maintain a healthy ratio of calcium in the body. Lycopene also reduces formation and activity of osteoclasts, which are the cells responsible for bone loss. It is therefore especially good for post-menopausal women in danger of developing osteoporosis.

这又是番茄红素的功劳！这种抗氧化剂有助于体内钙元素的比重，从而强化骨骼；减少破骨细胞（会导致骨质流失）的形成和活性。女性在更年期后很有可能产生破骨细胞，这时候西红柿是绝佳选择了。

Cancer Prevention

抗癌

Any food high in antioxidants can protect the body against cancer in a few ways.

抗氧化剂含量高的食物都可以通过多种方式帮助机体抵御癌症。

Healthy Mind

健康的心态

Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body. When this imbalance is ongoing, free radicals begin to damage fatty tissue, proteins, and DNA, all of which makes the brain particularly susceptible. Eating tomatoes can deliver important antioxidants needed to neutralize the extra free radicals before they can do damage.

当体内的自由基和抗氧化剂失衡时，就会发生氧化作用。这种情况持续下去，自由基就会开始损害脂肪组织、蛋白质和DNA，进而会使大脑极易受到影响。西红柿中的抗氧化剂可以在多余的自由基造成伤害之前，中和掉它们。

Healthy Skin & Hair

健康的皮肤和头发

While tomatoes do great work inside your body, they can also offer serious benefits to your external appearance in the form of healthy hair and skin. It starts with the vitamins A, B, C, E, and K, which stimulate healthy hair growth and give skin its firmness and elasticity.

西红柿在改变你的体内环境时，也在改善着你的头发和皮肤状态。西红柿中的维生素A、B、C、E、K都可以刺激毛发的健康生长，使皮肤紧致有弹性。