Miriam Gonzales
The benefits of tomatoes are attributed to its antioxidants that can reduce the risk of heart disease, cancer, diabetes, etc. These edible berries are so commonly used across cuisines that it is hard to find a kitchen without them. They are scientifically known as Solanum lycopersicum, and they are native to the South and Central Americas. Tomatoes are grown in a wide range of varieties in various regions across the world with temperate climates. Some of the most popular variants include plum tomatoes, tomberries, cherry tomatoes, beefsteak tomatoes, and grape tomatoes.
They are also grown in numerous colors, ranging from red, yellow, black, and pink to purple, white, brown, and orange. Of course, red is the most common variety worldwide.
According to USDA’s Economic Research Solution, tomatoes are among America's leading vegetable selections. In the year 2015, each United States specific consumed an average of 156.3 pounds of fresh and refined veggies. Out of these, fresh and canned tomato consumption was 28.3 extra pounds per person. In addition, canned tomatoes were reported to be the leading canned veggie eaten on the checklist.
The tomato has more to offer than merely providing nutrition, which is it is considered a functional food. Wondering what makes it so beneficial? Well, it is the all-powerful lycopene, an antioxidant that contributes to better health in many ways.
One surprising reality is that the Europeans had when incorrect this vegetable to be harmful as a result of its shiny appearance. The Aztecs were claimed to be the initial to utilize tomatoes for culinary purposes. As the centuries passed, their cultivation has sneaked right into Asia, with India and China being the leading producers of tomatoes now.
Consuming tomatoes is considered ideal for those who want to shed some pounds and keep their blood pressure under control. They also help manage diabetes and improve your vision. Above all, tomatoes are highly beneficial during pregnancy. Keep reading to learn about more such benefits of tomatoes!
Did You Know?Tomatoes were known as ‘Pomme d’amour’ (or love apples) in French due to their supposed aphrodisiac properties.
In This Article
Health Benefits Of Tomatoes
Tomatoes are a nutrient-rich powerhouses, packed with vitamins, minerals, and antioxidants. With their high lycopene material, they add to a reduced danger of heart disease and cancer cells. The intake of tomatoes may also boost eye wellness, gastrointestinal health, and decrease risk of osteoporosis. Additionally, tomatoes use convenience as an ingredient, ideal for raw, prepared, or tinned consumption in a selection of dishes.
Are tomatoes good for you? Jesse Feder , Clinical Dietitian at the Memorial Regional Hospital, says, “Tomatoes contain a very powerful antioxidant called lycopene, which has been linked to improved heart health, reduced risk of certain cancers, and a reduction in inflammation throughout the body.”
He includes, "Additionally, tomatoes have important nutrients, such as vitamin K, folate, potassium, and vitamin C. These nutrients are involved in proper blood clot, bone health, immune function, blood pressure, protein metabolism, food digestion, and skin health and wellness. Tomatoes are a great resource of insoluble fiber that can help clean your digestion system, improve digestion/absorption of nutrients, and advertise healthy bowel movements."
Let’s take a look at the benefits of tomato in detail.
1. Tomatoes Help Prevent Cancer
According to the American Institute for Cancer Research, lycopene in tomatoes could be responsible for the fruit’s cancer prevention properties ( 1 ). Lycopene is an antioxidant in the carotenoid family. Its potent antioxidant properties have been found to neutralize free radicals that are generated in our bodies due to various reasons. Even laboratory studies show that tomato components have prevented the proliferation of several cancer cell types.
Extra notably, one can enhance the cancer-fighting possibility of tomatoes by taking them in a processed type-- like the sauce, juice, or paste of tomatoes. Doing so permits the natural compounds in tomatoes to be a lot more conveniently soaked up by the body. Additionally, processed forms of tomatoes have higher focus of lycopene ( 2 ).
However, it is important to consume a variety of foods (and not just tomatoes) to combat cancer, or any disease for that matter.
A study has also revealed the efficacy of tomatoes in preventing prostate cancer ( 1 ). But then, we don’t know if lycopene supplements have the same effect ( 3 ). And not just tomatoes in the processed form, but even those that are cooked can have better health effects.
Given their high antioxidant levels, tomatoes are a great choice for combating breast cancer ( 4 ). Adults with cancer participating in studies showed signs of cancer regression post lycopene supplementation. Higher lycopene intake has also been linked to a lower risk of lung, colon, oral, and cervical cancers.
Cancer cells can remain dormant for years until some chemical reaction triggers them and they attach themselves to the body’s blood supply. Lycopene was found to disrupt this linking process, thereby preventing the cancer cells from growing further ( 5 ).
Another reason tomatoes help fight cancer is adiponectin, a potent compound in the fruit.
2. Tomatoes Regulate Blood Pressure
The lycopene in tomatoes has also shown to reduce blood pressure ( 6 ).
Tomatoes are also rich in potassium, a mineral known to lower blood pressure levels ( 7 ). This is because potassium lowers the effects of sodium. Actually, the even more potassium you eat, the more salt you shed via urine, hence helping preserve low sodium degrees in the body. Apart from this, potassium reduces the tension in the walls of your capillary-- further minimizing blood pressure. According to the American Heart Organization, the suggested consumption of potassium for an ordinary grownup is 4,700 mg each day. But be careful not to consume excessive of potassium as it might cause kidney rocks.
As per an Israeli study, short-term treatment with tomato extract can help lower blood pressure in patients ( 8 ).
Lycopene is also known to improve the functioning of blood vessels in general, which can help reduce blood pressure ( 9 ). Further research shows that though lycopene can help lower high blood pressure levels, it has no effect on normal blood pressure levels. Studies have concluded that lycopene supplements can have beneficial effects towards blood pressure.
Tomatoes are also rich in vitamin C that has been found to reduce blood pressure ( 10 ).
If they are not entirely ripened, you can store your tomatoes at room temperature. Once ripe, you can keep them in the refrigerator for up to three days. Beyond that, you can preserve them by freezing or canning ( 11 ). But the best option would be fresh tomatoes – as they are the richest in potassium and can have the best blood pressure-lowering effects ( 12 ).
3. Tomatoes Aid Weight Loss
As per a Chinese study, tomato juice can significantly reduce body weight, body fat, and waist circumference ( 13 ). It can also help in cholesterol reduction which can contribute to weight gain. Apart from being a great source of antioxidants, tomatoes are also rich in fiber and are low in calories. Hence, they promote satiety and even reduce calorie intake, thereby helping with weight loss.
Related: The 16 Best Fruits For Weight Loss
4. Tomatoes Improve Skin And Hair Health
Tomatoes are an important ingredient in most beauty treatments. They help cure large pores, treat acne , soothe sunburn, and revive dull skin. The antioxidants in tomato, especially lycopene, fight cellular damage and skin inflammation.
Tomatoes also work wonderfully well as an astringent and improve facial texture . They remove excess oils from your skin and keep your face fresh for longer. All you need to do is mix the juices of fresh tomatoes and cucumber. Using a cotton ball, apply the juice to your face regularly.
Studies have shown that eating tomatoes also protect the skin from the ill effects of sun exposure ( 14 ). Other studies have found an improvement in the skin’s ability to protect itself from the UV radiation in women who ate tomato paste.
According to one Boston study, antioxidants like lycopene help enhance skin health to a great extent ( 15 ). As per one report, lycopene is one of the few antioxidants with incredible photoprotective properties ( 16 ). The vitamin C in tomatoes can also improve hair health .
5. Tomatoes Are Good During Pregnancy
Vitamin C is one of the nutrients any female requires while pregnant to maintain herself and her infant healthy and balanced. It helps the development of healthy bones, teeth, and gums. This vitamin also aids in the proper absorption of iron in the body, an additional vital nutrient during pregnancy. Though taking iron supplements during pregnancy is advisable, consuming tomatoes can have its advantages.
The lycopene in tomatoes offers protection against cell damage. Though the safety of lycopene supplements for pregnant women is still under question, the antioxidant from natural sources is very much safe for the women in need.
Including tomatoes in your diet can improve the bioavailability of iron ( 17 ). And according to the Centers for Disease Control and Prevention, the vitamin C in tomatoes helps protect both the woman and the baby ( 18 ).
6. Tomatoes Reduce Cholesterol And Promote Heart Health
It's lycopene, once again! Including lycopene-rich tomatoes on a regular basis in your diet regimen for a few weeks can reduce your LDL cholesterol (the negative cholesterol) levels by as high as 10%. To be a lot more specific, you require to take at least 25 mg of lycopene a day. This might be concerning half a mug of tomato sauce. Also, 100 grams of tomato puree will certainly provide 21.8 mg of lycopene.
As per studies, individuals who consume fresh tomatoes or tomato juice can lower their bad cholesterol levels and increase the levels of good cholesterol ( 19 ). According to another Mexican study, consumption of raw tomatoes (14 servings a week for a month) can have a beneficial effect on cholesterol levels in overweight women ( 20 ).
One article by the Harvard Medical School includes tomatoes as one of the must-have foods for lowering cholesterol ( 21 ). And as per another study, the intake of lycopene every day can have similar effects as statins (any group of drugs for reducing cholesterol) in patients with elevated cholesterol levels ( 22 ).
Tomatoes are also rich sources of beta-carotene, folate, and flavonoids – all of which are beneficial for cardiovascular health. The nutrients in tomatoes also help reduce homocysteine and platelet aggregation, two phenomena that can have undesirable effects on heart health ( 23 ).
In an additional study by the College of Connecticut, tomato juice was located to have cardioprotective capacities, which weren't related to lycopene by any means (the revelation was produced the very first time). Though the outcomes are contravening what we have actually seen regarding lycopene until now, tomatoes still are just one of those foods crucial for heart health ( 24 ).
An additional research study released in a report by Tufts College had found that guys with high blood lycopene levels were found to be 55% much less likely to deal with a stroke. The findings continued to be constant also after taking into consideration various other aspects like age, BMI i X Body Mass Index, a health assessment method that calculates the height-to-weight ratio to determine how much body fat you possess. , LDL cholesterol, blood pressure, and smoking ( 25 ).
Lycopene is fat-soluble, which is why it is recommended to consume it with a little fat-- as that is when it will be much better absorbed by the body. Likewise, vine-ripened tomatoes are richer in lycopene than tomatoes ripened off the vine. So, choose your tomatoes sensibly.
Related: 11 Best Exercises For Heart Health To Reduce The Risk Of Stroke
7. Tomatoes Counter The Effects Of Cigarette Smoke
Image: IStock Cigarette smoking results in the extreme manufacturing of cost-free radicals in the body, which can be effectively countered with vitamin C. Which is why tomatoes can function excellent for smokers. Reduced levels of vitamin C in this aspect can lead to heart disease and cancer.
According to the National Institutes of Health, if non-smoking men and women regularly need 90 mg and 75 mg of vitamin C respectively, smokers need 35 mg more. Around 100 grams of raw tomatoes contain about 13.7 mg of vitamin C ( 26 ).
If you are a pregnant woman who smokes (which shouldn’t be the case in the first place), you have a higher need for vitamin C ( 27 ). Talk to your doctor for more information.
A report published by Cornell University found that the lycopene in tomatoes can scavenge up to 90% of the free radicals in the body ( 28 ).
8. Tomatoes Improve Vision
Tomatoes are rich in vitamin A, which is one reason they are excellent for maintaining eye health. The retinas of your eyes rely on vitamin A, and deficiency of the vitamin can, with time, cause blindness.
Lycopene in tomatoes counters free radical damage, which can otherwise affect your eyes. A study conducted in 2011 discovered that people with higher lycopene levels had a lower risk of age-related macular degeneration i X An eye condition caused by a damaged macula affecting central vision, making it challenging to carry out daily tasks. . Lycopene also protects the eyes from sun damage.
Other eye-beneficial nutrients in tomatoes are vitamin C and copper. While the former might fight age-related cataracts i X Gradual development of blurry vision as the eye's naturally clear lens becomes clouded, interfering with daily activities. , the latter helps produce melanin – the important black pigment in the eyes.
Lutein in tomatoes is to be talked about as well. It is a phytochemical, which is a carotenoid that is helpful for vision health ( 29 ). The beta-carotene in tomatoes, upon consumption, is converted into retinol – and this compound is essential for optimal vision ( 29 ).
A fast tip-- if you are picking tomatoes in the colder months, go for the canned selection. This includes diced tomatoes, tomato juice, tomato paste, or whole peeled tomatoes. Canned tomatoes are richer in nutrients, and because it's wintertime, may set you back less as well. While searching for tinned tomatoes, go for the low-sodium variant.
Related: 15 Best Foods To Improve Eyesight Naturally
9. Tomatoes Enhance Digestive Health
This health benefit of tomato is attributed to its chloride content, which is an essential component of digestive juices ( 30 ). One report also talks about the efficacy of lycopene in tomatoes in preventing gastric cancer ( 31 ). The fiber in tomatoes helps here too – 100 grams of tomatoes give you 2 grams of fiber (both soluble and insoluble fiber), further promoting gut health.
Eating antioxidant-rich foods like tomatoes can also help you deal with gastritis, a condition in which the stomach lining is inflamed ( 32 ).
10. Tomatoes Help Manage Diabetes
According to the American Diabetes Association, tomatoes are an important part of the diabetic diet. This is because they are rich in iron and vitamins C and E – all of which help relieve diabetic symptoms ( 33 ). Tomatoes also have a low glycemic index (the ability of a particular food to increase blood sugar levels), which can be a bonus for diabetics.
As per an Indian study, long-term supplementation of tomatoes was linked to beneficial effects in patients with diabetes mellitus. Though further research is warranted in this regard, the finding is promising ( 34 ). An Iranian study concluded that consuming 200 grams of raw tomatoes every day had a favorable effect on the blood pressure levels in type 2 diabetes patients ( 35 ).
The lycopene in tomatoes, along with other compounds, was also found to have a positive effect on the oxidative stress in diabetes patients ( 36 ).
11. Tomatoes May Prevent Urinary Stone Formation
According to another Turkey study, fresh tomato juice might help in preventing urinary stone formation ( 37 ).
12. Tomatoes Help Prevent Gallstones
As per a report by the Michigan State University, consuming tomatoes can reduce the risk of gallstones as well as kidney stones ( 38 ).
A few means to integrate tomatoes right into your diet for stopping gallstones can be including the tinned or cooked variations to your soups and stews. You can likewise make fresh salsa and add tomatoes as a covering on salads, meat, or eggs.
13. Tomatoes Strengthen Bones
Image: IStock According to The Daily Telegraph, having simply two glasses of tomato juice a day can enhance your bones and prevent weakening of bones. Nevertheless, the research study that thought of the outcome was refrained widespread, which is why additional research is required in this field. Nevertheless, the possibilities are promising.
As already discussed, tomatoes are rich in beta-carotene. This nutrient, when ingested, turns into vitamin A – the vitamin that is essential for bone growth and maintenance ( 39 ).
The vitamin C in tomatoes is likewise important for bone development and the synthesis of connective tissue. A deficiency of vitamin C can lead to underdeveloped bones. The vitamin has been connected to lowered bone loss in postmenopausal ladies too ( 40 ). Even the lutein in tomatoes promotes collagen formation, which helps boost bone health.
Tomatoes are also rich in vitamin K, which, along with vitamin D, plays a pivotal role in bone metabolism. It also increases bone mineral density, thereby reducing the likelihood of fractures.
14. Tomatoes Enhance Your Immune System
In one research study, a tomato-rich diet plan had enhanced the functioning of the white blood cells in test subjects. The white blood cells, which are understood for dealing with infections, sustained 38 percent less damages from totally free radicals. According to professionals, the lycopene (and its antioxidant capability) in tomatoes may boost this capability of the leukocyte.
According to a German study, supplementing a low-carotenoid diet with tomatoes might enhance immune function ( 41 ).
15. Tomatoes Reduce Inflammation
Tomatoes also contain three other antioxidants called zeta-carotene, phytofluene, and phytoene – which are found together in most brightly-colored fruits and veggies. These antioxidants help fight inflammation and the associated diseases like cancer and arthritis.
However there's a catch. Earlier, we had seen that food preparation or processing tomatoes boosts lycopene bioavailability. At the very same time, the process also ruins these other significant antioxidants. The most effective means to set about it is to eat cooked/processed and raw tomatoes on a regular basis, and not simply adhere to one kind.
Consuming tomato juice is equally beneficial in fighting inflammation. According to an Italian study, lycopene was found to exhibit anti-inflammatory behavior ( 42 ). However, more research is warranted in this regard.
A study published by the United States Department of Agriculture states that tomatoes (especially tomato powder) also contain apolycopenoids and certain other bioactive components that are way more effective than lycopene in fighting inflammation ( 43 ).
Harvard Medical School ranks tomatoes as one of the best foods for combating inflammation, and a must-have in everyone’s diet ( 44 ).
Cherry tomatoes can be a great addition too (an offering has simply 27 calories). They are abundant in flavonols that treat inflammation. You can merely roast whole cherry tomatoes with a few garlic cloves and crush them. Include the mix to an entire wheat salute for a healthy and tasty snack.
Besides lycopene, the vitamin C in tomatoes also helps fight inflammation ( 45 ).
16. Tomatoes Boost Men’s Health
The lycopene in tomatoes was found to boost male fertility by as much as 70% ( 46 ). The antioxidant can also reduce the number of abnormal sperms. And not just that, it also improves sperm movement and reduces the damage to it.
As per a Boston study, weekly consumption of 2 to 4 servings of tomato sauce was found to reduce the risk of prostate cancer by 35% and advanced prostate cancer by 50% ( 47 ).
According to one study, men with the highest lycopene concentrations in their diets were found to have 59% lower risk of ischemic stroke i X A deadly condition in which a blood clot or constricted blood vessels limit the brain's blood supply, destroying brain cells. (the most common type of stroke) ( 48 ).
17. Tomatoes Enhance Brain Power
Image: IStock Your mind, provided the high concentration of omega-3 fatty acids, is specifically susceptible to damage by cost-free radicals. Tomatoes, being rich in lycopene and beta-carotene and various other anti-oxidants, can aid fight this. Actually, tomatoes, when taken with olive oil, can have better results. This is since the carotenoids in tomatoes are liquified in fat (olive oil) and are quickly absorbed by the blood.
The lycopene in tomatoes also helps prevent grave diseases like dementia and Alzheimer’s ( 49 ). According to an article published by the Western Governors University, tomatoes aid cognitive function and concentration ( 50 ).
A fast suggestion-- when in the season, choose fresh tomatoes to reap the benefits of lycopene and other crucial nutrients. And when not in the season (which is when the tomatoes show up light and are tasteless), go with lycopene supplements ( 51 ).
18. Tomatoes Promote Liver Health
The lycopene in tomatoes scavenges the DNA-damaging agents, thereby promoting liver health. Tomatoes also contain certain B-complex vitamins that sustain liver health.
And below's an incredibly truth for you-- the liver is the only body organ in the body that is capable of all-natural regeneration. It can regrow shed cells, and as long as 25% of the organ can regrow into an entire liver if minor damage happens ( 52 ). As we have seen, tomatoes protect the liver and help in liver detoxification.
According to one study, increased intake of tomato has been linked to a lowered risk of liver cancer ( 53 ). Tomato essence was additionally found to offer security against liver swelling brought on by a high-fat diet regimen. Based on another Californian study, green tomato removes containing tomatine (a hazardous compound found in the stems and leaves of tomato plants) can prevent the growth of liver cancer cells ( 54 ). Also, green tomatoes, like their red counterparts, are rich in vitamin K and B-complex vitamins that have similar benefits.
Lycopene in tomato is also associated with preventing alcoholic liver disease ( 55 ).
19. Tomatoes For IBS
Tomatoes are a great source of nutrients, such as vitamin C, lycopene, and potassium ( 56 ). The intake of nutrients such as vitamin C and lycopene in moderation may be helpful for people with IBS due to their antioxidant properties.
If you are complying with a reduced FODMAP diet, a nutritional method created to lower signs and symptoms of IBS, you might be wondering if tomatoes are secure to take in. While they are taken into consideration high FODMAP foods as a whole, cherry tomatoes are an exception to the rule. However, it is advised to consult your doctor before making any type of changes to your diet regimen to avoid dietary sensitivities.
Had I known tomatoes are replete with such wonderful benefits, I would have made them my favorite from since my childhood.
Nutritional Profile
| Tomatoes, sliced, raw 1.00 cup (180.00 grams) |
||
|---|---|---|
| Nutrient | Value | DRI/DV |
| Biotin | 24% | |
| Molybdenum | 20% | |
| Vitamin K | 7.9 µg | 16% |
| Potassium | 237 mg | 12% |
| Copper | 12% | |
| Manganese | 0.15 mg | 11% |
| Fiber | 9% | |
| Vitamin A | 833 IU | 8% |
| Vitamin B6 | 8% | |
| Vitamin B3 | 7% | |
| Folate | 15 µg | 7% |
| Phosphorus | 24 mg | 6% |
| Vitamin B | 16% | |
| Vitamin E | 0.54 mg | 6% |
| Magnesium | 11 mg | 5% |
| Chromium | 4% | |
| Iron | 0.3 mg | 3% |
| Zinc | 0.17 mg | 3% |
| Choline | 3% | |
| Pantothenic acid | 3% | |
*values sourced from USDA, tomatoes, red, ripe, raw
This table graphically portrays one of the most vital nutrients present in tomatoes, with the %DV discussing the extent to which one can meet the day-to-day need of that certain nutrient. Tomatoes are exceptional sources of lycopene, beta-carotene, lutein, and vitamin C.
Well, this responses your concern: What are tomatoes helpful for? Tomatoes are fantastic. But everything depends upon what sort of tomatoes you select. Since we know what goes into the production of traditionally expanded tomatoes-- and it most definitely is not something extremely healthy.
Which is why, organic tomatoes are better. Any given day.
Why Are Organic Tomatoes Better?
It's common feeling, if you ask me. Natural tomatoes include even more antioxidants. The antioxidants, especially the polyphenols, are developed in the tomatoes as they ripen. As natural tomatoes take a longer time to ripen (unlike the ones pumped with chemicals for quicker ripening), they are most likely to have higher levels of polyphenols.
There was a research study performed by the study scientists from the University of Barcelona and the Institute of Health in Spain. The searchings for of the research mentioned that organic tomatoes had the upper hand. They had higher concentrations of flavones like phenolic and hydroxycinnamoylquinic acids, flavanones like naringenin, and flavonols like quercetin and rutin.
Organic tomatoes were also found to have double the concentration of kaempferol, another flavonoid with potent antioxidant properties.
This difference between organic and conventionally grown tomatoes, as per experts (one of them being Stephen Kaffka, a Ph.D. in Agronomy), could primarily depend on the way the two kinds of tomatoes are fertilized ( 57 ). Traditionally grown tomatoes get commercial plant food constructed from soluble not natural nitrogen. Plants occupy this nitrogen extremely swiftly and ripen quickly. But the naturally expanded tomatoes obtain their nitrogen naturally from manure. This natural material needs to first be damaged down by the microbes in the soil, message which the nitrogen is released to the plants. It takes some time. The plants may expand slower, but they have more time to generate second plant metabolites or, in straightforward terms, the genuine healthy stuff like flavonoids.
Organic tomatoes also contain greater amounts of vitamin C (57% more than that in traditionally grown tomatoes). Yes, they could be smaller, but they load a higher dose of healthy nutrients. The truth that they are not treated with chemicals motivates the production of nutrients within the fruit.
More interestingly, organic tomatoes don’t receive any pesticides to protect the fruit from pests. This forces the tomatoes to fend for themselves.
Simply put – making life less easy for tomatoes (or any food, for that matter) can bring about improvements in quality.
Okay. So now you know which type of tomatoes is better. But, how are you going to pick the right one? And what about storage?
Selection And Storage
Make good use of your nose while picking tomatoes in the market. Smell the blossom end of the tomatoes (not the stem). The best ones will have a rich aroma.
Go for only those tomatoes that are round and feel heavy for their size. They must feel full. And have no bruises or blemishes. The skin of the tomatoes must be taut, not shriveled.
Coming to storage, ensure you put fresh and ripe tomatoes in a cool and dark place. You need to place them stem-side down, and use them within a few days.
Refrigeration is not recommended. Because it nullifies the flavor of the fruit. But if you must refrigerate, take it out an hour before using it.
Speaking about tinned tomatoes, if they are unopened, they need to be made use of with 6 months. If opened, you can save them in a covered glass container in the refrigerator for as much as a week. The leftover tomato paste or sauce can be cooled for approximately 2 months.
How To Incorporate Tomatoes Into Your Diet?
Let’s keep this simple and crisp. Because that is how it is.
- Love omelets? Great! Add tomatoes to your next omelet. Top it with some spinach and mushrooms.
- Soup is always a great start to a meal. You can prepare a homemade soup with stewed tomatoes as the base.
- You can make your own tomato salsa.
- You can add cherry tomatoes to your salad and make it more healthful.
- If you enjoy pasta dishes, replace all those luscious sauces with something made from tomatoes. Tomatoes are very low in calories, and are rich in fiber, folate, vitamin C, and other antioxidants and phytonutrients. Nevertheless, do keep in mind not to overeat tomatoes. Overating of any kind of food need to be stayed clear of.
There are infinite ways to include tomatoes in your diet. And since they are low in carbs (even a large tomato only has about 5 grams of carbs), you can happily fit them into your diet the way you want.
And wait, we have something more for you!
Tomato Recipes
1. Mediterranean Tomato Salad
What You Need
- 2 large tomatoes, ripe, and chopped into large pieces
- 1 medium-sized red onion
- 2 cloves of minced garlic
- 1 tablespoon of lemon juice
- 10 fresh basil leaves
- 3 tablespoons of extra virgin olive oil
- Salt and pepper, for taste
Directions
- Slice the onions and mince the garlic.
- After 5 minutes, toss all the ingredients together.
- Add salt and pepper for taste.
2. Fresh Tomato Salsa
What You Need
- 2 to 3 medium-sized tomatoes, fresh, with their stems removed
- ½ red onion
- 2 serrano chillies
- Juice of one lime
- ½ cup of chopped cilantro
- Salt and pepper, for taste
- A pinch each of dried oregano and ground cumin, for taste
Directions
- Firstly, chop the tomatoes, onions, and chillies. Ensure you avoid touching the cut peppers with bare hands. You can use disposable gloves for this purpose.
- Set aside a few of the seeds from the peppers. In case your salsa doesn’t turn out to be as hot as you want, you can add them.
- In a food processor, place all of the ingredients. Pulse until you finely dice the ingredients. In case you don’t have a food processor, you can dice them by hand.
- Place in a serving dish. You can include salt and pepper for taste. If the chillies make the salsa too hot, include some even more of the cut tomato. And if it's not spicy enough, you can go on and add a few of the seeds you had alloted originally.
- Add the dried oregano and ground cumin for taste.
Quick TipYou can also add jalapeno chilies, lime juice, and ground bell peppers to impart an acidic and spicy flavor to your tomato salsa.
3. Tomato Basil Soup
What You Need
- 4 cups of chopped tomatoes, seeded and peeled
- 4 cups of tomato juice (low sodium)
- 1 cup of 1% low-fat milk
- 1/3 cup of fresh basil leaves
- ¼ teaspoon of cracked black pepper
- ¼ teaspoon salt
- ½ cup of softened cream cheese
- 8 slices of diagonally cut French bread
Directions
- In a large saucepan, bring the tomatoes and the juice to a boil. Simmer uncovered for about 30 minutes.
- In a food processor, place the tomato mixture and basil.
- Return the pureed mixture to the pan.
- Stir in the milk, salt, and pepper.
- As you stir, add cream cheese and cook over medium heat until it turns thick.
- Ladle the soup into separate bowls.
- Serve with the French bread.
- You can refrigerate the remaining soup, but ensure you consume it within a week.
Quick TipYou can also add thyme leaves and crushed red pepper flakes to your tomato basil soup to give it a spicy, fresh, and aromatic flavor.
Now you know all about the benefits of eating tomatoes, but that is just the good stuff about them. There is some not-so-good stuff too, which is as important to know.
Tomato Side Effects
- Tomato Leaf Poisoning
Tomato leaves are unsafe. In large quantities, they are known to cause poisoning. Some research suggests that all the parts of the plant, except the tomato, could lead to digestive upset ( 58 ). As per anecdotal evidence, other symptoms of tomato leaf poisoning include severe irritation of the throat and mouth, dizziness, headache and, in severe cases, death.
- Acid Reflux
Tomatoes are naturally acidic. Consuming too many of them can cause acid reflux. If you constantly experience heartburn, which could be more than twice a week for a number of weeks, you must consult your doctor.
- Tomato Intolerance
Intolerance to tomatoes can cause stomach pain and gas. The symptoms, however, might vary from individual to individual.
- Constipation
Tomatoes have a high fructose content, and this causes issues in individuals dealing with fructose malabsorption. It can lead to irregular bowel movements. Tomatoes (the soup, especially) additionally consist of salicylates, glutamates, and amines-- every one of which are natural food chemicals that might cause irregular bowel movements.
- Considerations With Sodium
Canned tomatoes can be high in salt-- one cup of canned tomatoes includes 564 mg of sodium, while 1 cup of fresh tomatoes contains just 9 mg. Though canned tomatoes are as advantageous as the fresh ones, do keep in mind of the sodium material.
Infographic: All About Tomato
The benefits of tomatoes are many, making them a delightful addition to your diet. These flavorful, savory berries are loved by many. You may enjoy them across several cuisines.
From the infographic below, you can learn more about tomatoes, their varieties, their global appeal, and popular alternatives.
Illustration:
Get the high-quality PDF version of this infographic.
The benefits of tomatoes are mainly attributed to their antioxidant potential, many thanks to lycopene and other bioactive substances. Antioxidant homes of tomatoes help in reducing the danger of persistent illness like cancer and heart disease, while consuming them commonly can likewise aid manage cholesterol, high blood pressure, and contribute to blood glucose control. Besides, they advertise the wellness of the mind, liver, skin, resistance system, and whatnot! Go with organic tomatoes for better benefits as they have a higher antioxidant possibility. On the various other hand, these berries might have side effects like acid reflux, irregularity, and so on. Nevertheless, their benefits entirely outshine these adverse results.
Frequently Asked Questions
Do tomatoes clean your lungs?
Jesse Feder explains, "Tomatoes have the effective antioxidant lycopene, which has been linked to improving lung function for those with COPD, asthma, respiratory disease, and emphysema. This is due to its anti-inflammatory buildings. Tomatoes can decrease swelling in the lungs and alleviate signs connected with certain lung diseases/infections."
Is tomato a blood thinner?
According to Feder, "Tomato is a terrific source of vitamin K, which is associated with blood clotting. It is in fact suggested that if you are taking a blood-thinning medicine, to limit the quantity of vitamin K-containing foods. This is to make certain you do not mess with the medicines' impacts on the blood. Some researches, nonetheless, have shown that tomato juice/extract has blood-thinning residential or commercial properties."
Is tomato a vegetable or a fruit?
Technically, it is a fruit as it contains seeds. But most cookbooks refer to it as a vegetable.
To be frank, it doesn’t matter. What matters is if you include it in your diet – because the benefits are amazing.
How much sugar does a tomato contain?
One whole tomato contains about 4.75 grams of sugar.
What are the benefits of eating tomatoes at night?
The exact same benefits you would certainly have by eating tomatoes at any time of the day. One extra benefit can be fat burning, which is credited to lycopene. A concept suggests that lycopene launches the development hormone in your body, which causes fat failure, giving a boost to your metabolic rate.
Now, there is no research behind this, yet. So, we are not sure how true the theory is.
What are the benefits of eating one tomato daily?
The benefits we saw in this post. Simple.
Why are tomatoes red?
Tomatoes are green before they ripen. But as they ripen, due to the breakdown of chlorophyll, which synthesizes a red carotenoid (lycopene), they turn red. When ripe, lycopene can be seen as the dominant color of tomatoes.
What are the benefits of sun dried tomatoes?
One advantage sun dried tomatoes might have over their counterparts is they don’t deteriorate as rapidly. Because there is very less moisture content. Otherwise, their benefits are similar (and superb) to normal tomatoes.
What are Roma tomatoes and how many calories do they contain?
Roma tomatoes are one variety of the fruit. Also known as Italian or plum tomatoes, they contain just about 35 calories per serving.
What are heirloom and grape tomatoes?
Antique tomatoes are an open-pollinated range of tomatoes. They contain 40 calories per serving. Grape tomatoes are initially from Southeast Asia, and they appear similar to the oval plum tomatoes. One grape tomato offers practically 5 calories, and a cupful of those tomatoes has around 30 calories, making it an exceptional reduced calorie food.
What other important nutrients do tomatoes contain?
One raw tomato contains about 1.5 grams of fiber, most of which is in the form of insoluble fiber.
And they contain protein too – though not in a large quantity. Half a cup of tomatoes contains just about 1 gram of protein.
Talking about iron, a cup of chopped tomatoes contains just about 0.49 mg of the mineral.
Are tomato seeds harmful?
They are practically harmless. But in case you are suffering from kidney or prostate disorders, stay away from them as certain studies suggest against their intake. Do consult your doctor.
Any interesting tomato facts?
Yes, there are quite a few of them!
• Botanically speaking, tomato is a fruit (we already have seen that). But the government had classified it as a vegetable back in the late 1800s in order to tax it..
• The world’s largest tomato tree was grown at the Walt Disney World Resort. It produced a whopping 32,000 tomatoes in the first 16 months.
• The Aztec name for tomatoes means ‘plump thing with a navel’.
• You can’t grow tomatoes from the seeds of hybrid tomatoes. If you want to grow identical tomatoes, you must get the seeds from the heirlooms.
Stock up on tomatoes today! That’s all we’ve got to say!
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Key Takeaways
- Tomatoes are nutrient-rich edible berries that are mainly used in cooking dishes or even consumed raw. They are available in different shapes and colors.
- They are high in lycopene content, which is known for its antioxidant properties and for lowering the risk of heart disease and cancer.
- Tomatoes may cause acid reflux when consumed in excess. Some people may also experience constipation due to the high fructose content, as well as stomach pain, and gas.
John salley
Alan Wells