A tomato is technically a fruit because it fits the botanical definition: the fleshy parts of a plant that surround its seeds. However, from a nutritional and culinary perspective, tomatoes are considered a vegetable due to their taste, culinary use and nutritional content.
According to the USDA, 100 grams of ripe red tomatoes have the following:
- Calorie: 18 calories
- Oil: <1 gram
- Cholesterol: 0 milligrams
- Sodium: 5 milligrams
- carbohydrates:3.89 grams
- Fiber: 1.20 grams
- Protein: <1 gram
Tomatoes are low in calories and provide important nutrients such as vitamin C and potassium. They are also rich in antioxidants; The antioxidant called lycopene, which is responsible for the characteristic color of tomatoes, has been linked to a variety of benefits, including a reduced risk of heart disease and some types of cancer.
Research shows that many varieties of tomatoes (fresh, cooked, and juice) help protect against chronic diseases and support a physically active lifestyle.
May Help Maintain Brain Health
In America, 10% of adults aged 65 and over have Alzheimer’s disease. This disease, which affects memory, thinking and behavior, is a type of dementia that has no cure and gets worse over time.
While more research is needed on the link between tomatoes and AD, studies suggest that antioxidants such as lycopene found in tomatoes may protect against neurodegenerative diseases such as AD. One study showed a slower decline in cognitive function over four years among participants aged 70 and older with high lycopene intake.
More research in humans, especially adults between the ages of 60 and 65, is needed to better understand the true connection between the potential protective benefits of tomatoes and AD and other neurodegenerative diseases such as Parkinson’s disease.
May Help Fight Metabolic Syndrome
Metabolic syndrome is a group of conditions that increase the risk of heart disease, diabetes, stroke and other serious health problems. It involves the presence of three or more of the following conditions:
- A wide waist
- Hypertension
- high blood sugar
- High triglycerides or blood fats
- Lower “good” HDL cholesterol
Approximately one in three U.S. adults has metabolic syndrome. Lycopene status (meaning the amount of lycopene in the blood) or lycopene consumption may be associated with positive changes in components of the metabolic syndrome, researchers say. And tomatoes are a major source of lycopene.
In one small study, 15 participants drank tomato juice, without a specific amount, once a day, four times a week for two months. Despite the lack of a standard portion of juice, the group experienced significant reductions in “bad” LDL cholesterol, increases in “good” HDL cholesterol, and improvements in fasting insulin levels.
Helps protect heart health
A diet rich in tomatoes has been linked to a reduced risk of heart disease, the leading cause of death for adults in the United States. A review of 25 previously published studies reported that high lycopene intake and high blood levels of the antioxidant reduced the risk of heart disease by 14%.
Another study in healthy people examined the effect of a single dose of raw tomatoes, tomato sauce, or tomato sauce plus olive oil on measures related to heart disease risk. All three doses reduced blood cholesterol and triglycerides (a type of fat in your blood) and raised HDL cholesterol and anti-inflammatory levels. Tomato sauce plus olive oil showed maximum effect; This was probably because olive oil increased the absorption of lycopene.
May help prevent constipation
Insufficient fluids and fiber can trigger constipation. Tomatoes provide both nutrients; One whole tomato contains more than four ounces of liquid and one-half gram of fiber.
The water content and dietary fibers found in tomatoes are known to support fluid intake and healthy bowel movements. Tomatoes are an important source of both soluble and insoluble dietary fiber. Soluble fiber retains water to form a gel-like texture during digestion, while insoluble fiber adds bulk to stool. Both of these changes create waste that is easier to pass through. Especially the cellulose, hemicellulose and pectin fibers in tomatoes are resistant to digestion in the large intestine and help form healthy stools.
May help prevent type 2 diabetes
14.7% of US adults have type 2 diabetes and 38% have prediabetes; In this case, blood sugar levels are very high but not yet high enough to be diagnosed with type 2 diabetes. Some research shows that lycopene’s antioxidant properties contribute to the prevention of type 2 diabetes. This is due to its ability to protect cells from damage, reduce inflammation, and strengthen the body’s defense mechanisms. The fiber in tomatoes may also help protect against diabetes.
May Reduce the Risk of Cancer
Lycopene and beta-carotene, two antioxidants found in tomatoes, have been shown to have anticancer properties. They do this in part by protecting cells against the kind of DNA damage that can lead to the development of cancer and by causing cancer cells to die.
Many studies have found that men who consume more tomatoes (especially cooked tomatoes) have a lower risk of prostate cancer. And on the whole, eating non-starchy vegetables like tomatoes has been associated with a reduced risk of estrogen receptor-negative breast tumors, as well as cancers of the colon, rectum, lung, stomach, and upper aerodigestive tract (such as the mouth, stomach, and intestines). throat and nasal sinuses).
May support exercise recovery
Exercise can damage proteins in the body, and research shows that the antioxidants in tomatoes may help offset these effects. A study in athletes found that taking 3.5 ounces of tomato juice for two months after exercise improved athletes’ recovery. In another study, 15 healthy non-athletes exercised for 20 minutes on a bike after drinking 5 ounces of tomato juice for five weeks, five weeks without drinking tomato juice, and another five weeks of drinking juice. Blood samples showed that when tomato juice was consumed, blood markers associated with exercise-induced damage were significantly reduced.
May help immune function
Vitamin C and beta-carotene in tomato juice may help support the immune system. One study found that tomato juice significantly increased levels of immune cells, including a type called natural killer cells known to fight off viruses.
May Support Male Fertility
One study examined the effects of 190 grams (almost 7 ounces) of tomato juice per day versus an antioxidant capsule or placebo in patients with male infertility for 12 weeks. Compared to the control (placebo) group, tomato juice significantly increased blood lycopene levels and sperm motility, an indicator of fertility, in men. However, the antioxidant capsule did not show any significant improvement.
One whole tomato provides:
- Calories: 22.5
- Carbohydrates: 4.86g
- Fat: 0.25g
- Protein: 1.1g
- Vitamin C: 17.1 mg, 19% of the daily value
- Potassium: 296 mg, 6% of the daily value
- Vitamin K: 9.88mcg, 8% of daily value
- Folate: 18.8mcg, 4.7% of daily value
Vitamin C in tomatoes acts as an antioxidant and is important for skin, bones and connective tissue. It also promotes healing and helps the body absorb iron.
Potassium is a mineral essential for building protein in the body, including muscles; breaking down and utilizing carbohydrates; and regulates heart rhythm and pH balance.
Vitamin K is essential for blood clotting and also helps maintain strong bones in older adults.
Folate helps produce DNA, the building block of the human body. It also helps form red blood cells to prevent anemia, and works with vitamins B12 and C to help the body break down, use, and create new proteins and tissues.
Consuming tomatoes in other forms such as juice, sauce or paste changes their nutritional value compared to whole fresh tomatoes. Check nutrition labels to assess calories and nutrient levels. Read ingredient lists to identify potential additives such as sodium or sugar.
As with any fresh product, raw tomatoes may contain microbes such as: Listeria or Salmonellacauses foodborne illnesses. This is of greater concern for people who: Are pregnant, over 65, under five, or have health problems or are taking medications that reduce the body’s ability to fight germs and disease. This includes those living with diabetes, liver or kidney disease, HIV or cancer. To reduce the risk, you can cook your products or wash them if you are using raw tomatoes.
Additionally, tomatoes may worsen existing conditions such as gastroesophageal reflux (GERD) or migraines. Talk to your healthcare provider to determine if you need to avoid tomatoes for any reason.
Many of the benefits of consuming tomatoes are due to the lycopene content in them. Research shows that field-grown tomatoes contain higher levels of lycopene than greenhouse-grown ones. Additionally, cooking tomatoes increases their lycopene content. Eating them with oils such as avocado or extra virgin olive oil increases the absorption of lycopene from the digestive tract into the bloodstream.
However, to benefit from all the positive benefits, it is recommended to consume tomatoes regularly in various forms, raw and cooked. Add raw tomatoes to everything from omelets to avocado toast to salads. Enjoy fresh pico de gallo. Top fresh tomatoes with greens with hummus, olive spread, or vinaigrette. Grill or roast raw tomatoes in the oven, or enjoy cooked tomatoes in the form of pastes, sauces, and salsas added to a variety of dishes such as soups, pasta, chili, and tacos. Sip tomato juice as is or use it as the base for gazpacho.
Tomatoes offer many potential research-based benefits, including protecting brain, heart and gut health. This vegetable, which is also considered a fruit, is a solid source of nutrients such as vitamin C, potassium and antioxidants, namely lycopene.
There may be some potential disadvantages to consuming them, especially depending on your health status, but most people can eat both raw and cooked tomatoes as part of a balanced diet. Consult a healthcare professional for guidance on whether tomatoes and the nutrients they contain, such as lycopene, may help a particular condition.