Tomatoes (5) are loaded with antioxidants, vitamins, minerals, and phytochemicals. They also contain high levels of lycopene, linked to lower rates of prostate cancer, breast cancer, and cardiovascular disease.
But tomatoes aren’t just healthy for you; they’re beneficial for your family. Kids who eat tomato sauce every day have fewer cavities and less asthma. And adults who consume two servings of tomatoes each week have a reduced risk of stroke.
You might consider adding tomatoes to your favorite food list if you wish to add nutrient-dense food into your diet.
Nutrition Facts
Tomatoes are low in calories (6), fat, and sodium. It is also a good source of dietary fiber, providing 8 percent of the daily value per serving. One cup of chopped raw tomatoes (3) contains:
- 32 calories
- 0.4 grams of fat
- 9 milligrams of sodium
- 7 grams of carbohydrates
- 1.6 grams of proteins
- 41.3 milligrams of vitamin C
- 0.091 milligrams of vitamin B6
- 16.7 milligrams of calcium
- 18.1 milligrams of magnesium
Moreover, tomatoes are a good source of iron, manganese, phosphorus, and zinc. These minerals are essential for bone growth and development, muscle function, and energy production. Tomatoes are also packed with vitamins K and E. Vitamin E promotes heart health and protects against cardiovascular disease.
Health Benefits
There are many benefits of tomatoes, including:
Tomato Controls Blood Pressure
The high potassium concentration in tomatoes makes them an excellent food for regulating blood pressure. (3) Potassium is a vasodilator, meaning it helps relax blood vessels and improve circulation. It can reduce the risk of strokes and heart attacks.
Tomato Promotes Weight Loss
Tomatoes are a low-calorie food, making them an excellent choice for people looking to lose weight. Additionally, the fiber in tomatoes may help to keep you feeling full and satisfied after meals. It can help reduce the number of calories you consume throughout the day and promote weight loss.
Tomato Improves Hair And Skin Health
Tomatoes are rich in carotenoids, powerful antioxidants that protect skin cells from sun damage and free radicals. Carotenoids are also beneficial for hair because they promote its strength and shine.
Tomato is Good for Pregnant Women
Tomatoes are an excellent source of folic acid, a water-soluble vitamin essential for pregnant women. Folic acid helps to prevent congenital disabilities of the brain and spine. All women are recommended to consume 400 micrograms of folate (the synthetic form of folic acid) during their reproductive years.
Tomato Reduce Cholesterol Levels And Promote Heart Health
The lycopene in tomatoes (3) can help reduce LDL (bad) cholesterol while increasing HDL (good) cholesterol. Thus, it reduces the risk of heart disease (8) and promotes heart health (4). Additionally, the antioxidants in tomatoes can help protect against damage to the arteries.
Tomato Stops the Bad Effects of Smoking
Cigarette smoke contains harmful toxins that can damage cells and lead to disease. The antioxidants in tomatoes can help to neutralize these toxins and reduce cell damage.
Tomato Improves Vision
The carotenoids in tomatoes can help to improve vision and prevent age-related macular degeneration (9). Macular degeneration is the leading cause of blindness in adults over 55.
Tomato Enhances Digestive Health
The fiber in tomatoes can help to improve digestive health and prevent constipation. Additionally, the antioxidants in tomatoes can help protect against damage to the gut lining.
Tomato Aids in Diabetes Management
Tomatoes can help regulate blood sugar levels, making them an ideal food for people with diabetes. The fiber in tomatoes helps to slow the absorption of sugar into the bloodstream, while the high concentration of vitamin C helps to improve insulin sensitivity.
Tomato May Prevent Urinary Stone Formation
Consuming tomatoes can help prevent the formation of these stones as they contain citric acid, which helps break down calcium deposits.
Tomato Prevents Gallstones
Gallstones are hardened, crystalline deposits of digestive fluid that form in the gallbladder. They are usually made up of cholesterol and can be very painful. Consuming fiber foods like tomatoes can help to prevent the formation of gallstones.
Tomato Strengthens Bones
Vitamin K is an essential component of bones and bone tissue (1), and tomatoes are an excellent source. Vitamin K helps to promote calcium absorption and prevent osteoporosis.
Tomato Improves the Immune System
Tomatoes are a good source of vitamin C, essential for immune health. Vitamin C helps to fight off infection and disease. Additionally, the lycopene in tomatoes can help improve the immune system’s function.
Tomato Reduce Inflammation
Among their many health benefits (7), tomatoes are a good source of antioxidant vitamin E. Vitamin E reduces inflammation throughout the body. Additionally, the lycopene in tomatoes can help to reduce inflammation in the joints.
Tomato Boost Men’s Health
The presence of lycopene in tomatoes appears to reduce the risk of prostate cancer. Lycopene is an antioxidant that helps to protect cells from damage. Furthermore, it may have anti-inflammatory properties, which may help to reduce the risk of inflammation-related diseases.
Tomato Improve Your Brain Power
The folic acid found in tomatoes can improve cognitive function and enhance brain power. Folic acid is essential for developing the neural tube, which becomes the brain and spinal cord.
Tomato Help the Liver Stay Healthy
Tomatoes are rich in a phytochemical called naringenin. This substance helps to protect the liver from damage and disease. It also aids in producing enzymes that help detoxify the body.
Why Choose Organic?
Fresh tomatoes (2) grown organically do not contain any pesticides or fertilizers. It means that they are healthier for both the environment and human consumption. In addition, organic tomatoes (4) typically have a higher concentration of vitamins and minerals than their conventionally-grown counterparts. They also tend to taste better, thanks to the fact they can ripen fully on the vine.
Try These Delicious and Healthy Recipes
Want more recipes like this? Get a FREE copy of myΒ Superfood Cookbook.
References:
- The Hidden Health Benefits of Tomatoes (rwjbh.org)
- 7 Health Benefits of Tomatoes
- Anticarcinogenic, cardioprotective, and other health benefits of tomato compounds lycopene, Ξ±-tomatine, and tomatidine in pure form and in fresh and processed tomatoes – PubMed (nih.gov)
- Tomatoes: Benefits, facts, and research (medicalnewstoday.com)
- FoodData Central (usda.gov)
- Tomatoes, raw nutrition facts and analysis. (nutritionvalue.org)
- Tomatoes provide many health benefits – MSU Extension
- 7 Suprising Health Benefits of Tomatoes – Chicago Health (chicagohealthonline.com)
- The Health Benefits of Tomatoes (webmd.com)
