Mediterranean Diet Health Benefits – Consumer Reports

Research suggests that eating tomatoes and tomato products may help lower inflammation. When 22 healthy men ate a serving of sofrito, a type of tomato-based sauce, their levels of two important markers of inflammation dropped, according to a 2019 Spanish study in the journal Nutrients. Lycopene is one of the main anti-inflammatory compounds in tomatoes, and cooked tomato foods are typically the most concentrated source of the nutrient. Like some other tomato sauces, sofrito also has onions, garlic, and olive oil, which are also anti-inflammatory. (See CR’s ratings of jarred tomato sauces.)

Some people with arthritis may avoid eating tomatoes and other nightshade vegetables like potatoes and eggplant, thinking that they trigger inflammation and joint pain. But there’s no research showing that nightshades cause inflammation. Indeed, plant nutrients in tomatoes (and other nightshade vegetables) are strongly anti-inflammatory.

To get more: Aim to eat tomato sauce or other tomato products daily for the most benefits. For a sauce that doesn’t require hours of simmering, try a sofrito: Dice an onion and sauté in olive oil until browned. Add 5 minced garlic cloves, 3 chopped tomatoes, 1 chopped bell pepper, and 7 ounces of tomato paste. Simmer for about 20 minutes, adding liquid as needed for the consistency you want.