Health Benefits of Tomatoes
Tomatoes come in several delicious varieties, from beefsteak to Roma. This seasonal fruit does more than add flavor to a classic BLT or color to a Margherita pizza; it offers health benefits affecting many body systems.
Sweetness and acidity may vary based on the type of tomato you choose, but all varieties of tomatoes offer essential nutrients, including potassium and vitamin C. They’re also full of antioxidants, which are vital in small quantities for maintaining heart health and preventing certain cancers.
Whether you cook a tomato or eat it raw can affect which nutrients are most available for absorption, but you can’t go wrong with a balanced diet, registered dietician Angela Houlie told Verywell.
“Variety is key, and this really goes for any fruits and vegetables,” Houlie said. “Try to eat them raw, cooked, and steamed, just because depending on the different methods, it can definitely increase or decrease the nutrients found in the particular fruit or vegetable.”
- Protein: 1.1 g
- Fiber: 1.5 g
- Calcium: 12 mg
- Magnesium: 13.5 mg
- Phosphorus: 29.5 mg
- Potassium: 292 mg
- Vitamin C: 17 mg
- Choline: 8.2 mg
- Lycopene: 3.2
- Certain antioxidants, such as lycopene, lutein, and zeaxanthin, are more available to be absorbed by the body when a tomato is cooked. Antioxidants can help combat free radicals, unstable molecules that damage the body’s cells and can lead to cancer.
- Tomatoes also contain several essential vitamins and minerals that support body systems, including the immune system and your bones and blood. Small amounts of fluoride, folate, vitamin A, vitamin K, and beta-carotene can be found in raw tomatoes, registered dietician Lorraine Kearney told Verywell.
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Support Heart Health
You can get a healthy serving of potassium from tomatoes, Houlie said. One medium tomato contains about the same amount of potassium as a banana.
Potassium and sodium are both vital ingredients for heart function, Kearney explained. Your heart needs these electrolytes so it can contract and expand, and potassium is essential for relaxing the blood vessels.
Most people with high blood pressure can benefit from the high potassium, fiber, and lycopene levels in tomatoes, Houlie said. These nutrients are all important, but several studies have linked lycopene to lower heart disease risk and mortality
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Support Exercise Recovery
Tomatoes contain several electrolytes, which are essential for basic cell functioning. The potassium, sodium, magnesium, and fluoride in tomatoes may help decrease muscle soreness and exercise fatigue after a workout, Kearney said.
Magnesium is vital for muscle contraction, so eating tomatoes before or after your workout can help replenish it.2 The water content in a tomato adds some extra hydration, too.
The fruit is also anti-inflammatory thanks to vitamin C, Kearney added, which may also help support exercise recovery.
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Help Protect Against Dementia
Potassium helps power the heart and plays a role in nerve function throughout the body, Houlie said. One recent study found that people who consumed more potassium and less sodium had better cognitive function.4
Another study considered how carotenoids, the antioxidants that color vegetables, affect brain health in the long term. Researchers found that people with higher blood levels of lutein and zeaxanthin—both present in cooked tomatoes—had lower rates of dementia.5 Lutein and zeaxanthin are also known for protecting eye health as people age, Kearney said.
Cooked Tomatoes Help Prevent Prostate Cancer
Cooking tomatoes may compromise the vitamin C content, but it increases the availability of several important antioxidants that may protect against cancer growth.
“Especially for men, lycopene is really beneficial to help reduce any prostate-related issues and can be really protective against getting cancer,” Houlie said.
Lycopene and other plant pigments (carotenoids) are thought to protect against cancer growth due to their antioxidant properties.2 Antioxidants can help defend against physiological stress caused by free radicals, which are commonly found in tobacco smoke, UV light, and ultra-processed foods, Houlie said.
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Several studies have found that men who eat a lot of tomatoes—including raw tomatoes, tomato sauce, and pizza—have a lower risk of developing prostate cancer due to the total amount of lycopene absorbed, which is optimized in a cooked tomato.6
Lycopene and other antioxidants in tomatoes can also benefit male fertility by improving sperm count and sperm motility, Kearney said.7
Help Balance Blood Sugar
Tomatoes can help manage blood sugar in people with diabetes, Kearney said. Their fiber content helps regulate blood sugar and bowel movements. The fruit is also low glycemic, so it can be a good snack for avoiding a blood sugar spike and crash.
“Fiber just naturally slows digestion down, so it’s going to keep you fuller longer,” Houlie added. “And it’s not going to negatively impact your blood sugar levels, which is something we want in cases of diabetes.”
This is especially important given that 95% of the U.S. population doesn’t get enough fiber, Kearney said.8
Naringenin, a polyphenol found in citrus fruit and tomatoes, may also have anti-diabetic properties. Scientists have studied this primarily in animals, but more research could reveal how the compounds in tomatoes can help manage diabetes in humans as well.
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Promote Healthy Skin, Hair, and Nail Growth
Tomatoes also contain chlorogenic acid, a compound that can help encourage collagen production, Kearney said.
Vitamin C and A—both found in raw tomatoes—can help to brighten the appearance of skin, hair, and nails, she added.
To get the skin benefits associated with tomatoes, you can eat them as a snack or in a salad, Kearney said. As tempting as a DIY tomato face mask or vitamin C supplements may sound, eating whole foods is the best way to absorb key nutrients.
Tomatoes 101: Nutrition Facts and Health Benefits
The tomato (Solanum lycopersicum) is a fruit from the nightshade family native to South America.
Despite botanically being a fruit, it’s generally eaten and prepared like a vegetable.
They are a great source of vitamin C, potassium, folate, and vitamin K.
Usually red when mature, tomatoes can also come in a variety of colors, including yellow, orange, green, and purple. What’s more, many subspecies of tomatoes exist with different shapes and flavor.
This article tells you everything you need to know about tomatoes.
Nutrition facts
The water content of tomatoes is around 95%. The other 5% consists mainly of carbohydrates and fiber.
Here are the nutrients in a small (100-gram) raw tomato (1Trusted Source):
- Calories: 18
- Water: 95%
- Protein: 0.9 grams
- Carbs: 3.9 grams
- Sugar: 2.6 grams
- Fiber: 1.2 grams
- Fat: 0.2 grams
Carbs
Carbs comprise 4% of raw tomatoes, which amounts to fewer than 5 grams of carbs for a medium specimen (123 grams).
Simple sugars, such as glucose and fructose, make up almost 70% of the carb content.
Fiber
Tomatoes are a good source of fiber, providing about 1.5 grams per average-sized tomato.
Most of the fibers (87%) in tomatoes are insoluble, in the form of hemicellulose, cellulose, and lignini
Vitamins and minerals
Tomatoes are a good source of several vitamins and minerals:
- Vitamin C. This vitamin is an essential nutrient and antioxidant. One medium-sized tomato can provide about 28% of the Reference Daily Intake (RDI).
- Potassium. An essential mineral, potassium is beneficial for blood pressure control and heart disease prevention .
- Vitamin K1. Also known as phylloquinone, vitamin K is important for blood clotting and
- Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function. It’s particularly important for pregnant women
- Other plant compounds
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The content of vitamins and plant compounds in tomatoes can vary greatly between varieties and sampling periods .
The main plant compounds in tomatoes are:
- Lycopene. A red pigment and antioxidant, lycopene has been extensively studied for its beneficial health effects.
- Beta carotene. An antioxidant that often gives foods a yellow or orange hue, beta carotene is converted into vitamin A in your body.
- Naringenin. Found in tomato skin, this flavonoid has been shown to decrease inflammation and protect against various diseases in mice.
- Chlorogenic acid. A powerful antioxidant compound, chlorogenic acid may lower blood pressure in people with elevated levels .
Chlorophylls and carotenoids like lycopene are responsible for the rich color of tomatoes.
When the ripening process starts, the chlorophyll (green) is degraded and carotenoids (red) are synthesized .
Lycopene
the most abundant carotenoid in ripened tomatoes — is particularly noteworthy when it comes to the fruit’s plant compounds.
It’s found in the highest concentrations in the skin .
Generally, the redder the tomato, the more lycopene it has .
Tomato products — such as ketchup, tomato juice, tomato paste, and tomato sauces — are the richest dietary sources of lycopene in the Western diet, providing over 80% of dietary lycopene in the United States .
Gram for gram, the amount of lycopene in processed tomato products is often much higher than in fresh tomatoes .
For example, ketchup boasts 10–14 mg of lycopene per 3.5 ounces (100 grams), while one small, fresh tomato (100 grams) holds only 1–8 mg .
However, keep in mind that ketchup is often consumed in very small amounts. Thus, it may be easier to bump up your lycopene intake by eating unprocessed tomatoes — which also have far less sugar than ketchup.
Other foods in your diet may have a strong effect on lycopene absorption. Consuming this plant compound with a source of fat can increase absorption by up to four times
However, not everyone absorbs lycopene at the same rate .
Even though processed tomato products are higher in lycopene, it’s still recommended to consume fresh, whole tomatoes whenever possible.e
Health benefits of tomatoes
Consumption of tomatoes and tomato-based products has been linked to improved skin health and a lower risk of heart disease and cancer.
Heart health
Heart disease — including heart attacks and strokes — is the world’s most common cause of death.
A study in middle-aged men linked low blood levels of lycopene and beta-carotene to increased risk of heart attacks and strokes .
Increasing evidence from clinical trials suggests that supplementing with lycopene may help lower LDL (bad) cholesterol .
Clinical studies of tomato products indicate benefits against inflammation and markers of oxidative stress
They also show a protective effect on the inner layer of blood vessels and may decrease your risk of blood clotting .
Cancer prevention
Cancer is the uncontrolled growth of abnormal cells that spread beyond their normal boundaries, often invading other parts of the body.
is the uncontrolled growth of abnormal cells that spread beyond their normal boundaries, often invading other parts of the body.
Observational studies have noted links between tomatoes — and tomato products — and fewer incidences of prostate, lung, and stomach cancers .
While the high lycopene content is believed responsible, high-quality human research needed to confirm the cause of these benefits.
A study in women shows that high concentrations of carotenoids — found in high amounts in tomatoes — may protect against breast cancer .
Skin health
Tomatoes are considered beneficial for skin health.
Tomato-based foods rich in lycopene and other plant compounds may protect against sunburn .
According to one study, people who ingested 1.3 ounces (40 grams) of tomato paste — providing 16 mg of lycopene — with olive oil every day for 10 weeks experienced 40% fewer sunburns .
When tomatoes start to ripen, they produce a gaseous hormone called ethylene .
Commercially grown tomatoes are harvested and transported while still green and immature. To make them red before selling, food companies spray them with artificial ethylene gas.
This process inhibits the development of natural flavor and may result in tasteless tomatoes .
Therefore, locally grown tomatoes may taste better because they’re allowed to ripen naturally.
If you buy unripened tomatoes, you can speed up the ripening process by wrapping them in a sheet of newspaper and keeping them on the kitchen counter for a few days. Just make sure to check them daily for ripeness.
Safety and side effects
Tomatoes are generally well tolerated and tomato allergy is very rare.
Allergy
Although tomato allergy is rare, individuals allergic to grass pollen are more likely to be allergic to tomatoes.
This condition is called pollen-food allergy syndrome or oral-allergy syndrome.
In oral-allergy syndrome, your immune system attacks fruit and vegetable proteins that are similar to pollen, which leads to allergic reactions like itching in the mouth, scratchy throat, or swelling of the mouth or throat .
People with latex allergy can also experience cross-reactivity to tomatoes .
The bottom line
Tomatoes are juicy and sweet, full of antioxidants, and may help fight several diseases.
They are especially high in lycopene, a plant compound linked to improved heart health, cancer prevention, and protection against sunburns.
Tomatoes can be a valuable part of a healthy diet.
FAQ
Improve the Immune System
Tomatoes have a lot of antioxidant vitamins, like vitamin C and vitamin E. These vitamins help the immune system by making more white blood cells, which helps the body fight off infections. Many people don’t know that a large part of the immune system is also in the digestive tract, even though many people don’t know this. Tomatoes, on the other hand, have soluble fibre that can help support the immune system as well. Holistically, tomatoes are the best thing you can do for your immune system, so don’t skimp on this superfood
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Prevent or Slow the Growth of Neurological Condition
Many neurodegenerative diseases, like Alzheimer’s and Parkinson’s, have the same oxidative damage pathway. If this pathway is cut down, it lowers the chances of developing or progressing the diseases. Lycopene and the small amount of folate in tomatoes can help break down high levels of homocysteine. This can help keep your brain working at its best (that has a pro-inflammatory impact).
