Tomatoes are technically a fruit because they meet the botanical definition of one fruit: they are the fleshy parts of a plant that surround the seeds. However, for nutritional and culinary purposes, tomatoes are considered a vegetable because of their taste, use in meals and nutritional value.
For ripe, red tomatoes, according to the USDA, 100 grams has the following:
- Calories: 18 calories
- Fat: <1 gram
- Cholesterol: 0 milligrams
- Sodium: 5 milligrams
- Carbohydrates:3.89 grams
- Fiber: 1.20 grams
- Egg white: <1 gram
Tomatoes are low in calories and provide important nutrients such as vitamin C and potassium. They are also rich in antioxidants; A compound called lycopene, responsible for tomatoes’ characteristic color, has been linked to several benefits, such as a reduced risk of heart disease and certain cancers.
Research shows that tomatoes in many forms – fresh, cooked and as juice – help protect against chronic diseases and support a physically active lifestyle.
May help protect brain health
In America, 10% of adults aged 65 or older have Alzheimer’s disease. The disease, which affects memory, thinking and behavior, is a form of dementia that has no cure and gets worse over time.
Although more research is needed on the link between tomatoes and AD, studies have suggested that the antioxidants in tomatoes, such as lycopene, may protect against neurodegenerative diseases such as AD. One study found that there was a slower decline in cognitive function over four years among participants aged 70 or older who had high lycopene intake.
More research in humans is needed, especially in adults ages 60 to 65, to better understand the true link between the potential protective benefits of tomatoes and AD and other neurodegenerative diseases such as Parkinson’s disease.
Can help combat metabolic syndrome
Metabolic syndrome is a group of conditions that increases the risk of heart disease, diabetes, stroke and other serious health problems. This involves having three or more of the following conditions:
- A big waist
- High bloodpressure
- High blood sugar
- High triglycerides or blood fats
- Low ‘good’ HDL cholesterol
About one in three American adults has metabolic syndrome. Researchers say that lycopene status – that is, the amount of lycopene in the blood – or lycopene consumption may be associated with beneficial changes in the components of metabolic syndrome. And tomatoes make an important contribution to lycopene.
For one small study, 15 participants drank tomato juice once a day, four times a week for two months, without a specific amount. Despite not having a standardized portion of juice, the group experienced a significant decrease in ‘bad’ LDL cholesterol, an increase in ‘good’ HDL cholesterol and improvements in fasting insulin levels.
Helps protect heart health
A tomato-rich diet has been linked to a reduced risk of heart disease, the leading cause of death for adults in the US. One review of 25 previously published studies reported that high intakes of lycopene – as well as high levels of the antioxidant in the blood – reduced the risk of heart disease by 14%.
Another study in healthy people looked at the effect of a single dose of raw tomatoes, tomato sauce or tomato sauce plus olive oil on measurements related to cardiovascular disease risk. All three doses lowered blood cholesterol and triglycerides (a type of fat in your blood) and increased HDL cholesterol and anti-inflammatory levels. The tomato sauce plus olive oil had the maximum effect, probably because the olive oil increased the absorption of lycopene.
Can help prevent constipation
Insufficient fluid and fiber can cause constipation. Tomatoes provide both nutrients, with one whole tomato containing more than four ounces of moisture and one and a half grams of fiber.
The water content and dietary fiber in tomatoes are known to support hydration and healthy bowel movements. Tomatoes are an important source of both soluble and insoluble dietary fiber. Soluble fiber retains water and creates a gel-like texture during digestion, while insoluble fiber thickens stool. Both changes create waste that is easier to pass on. In particular, the cellulose, hemicellulose and pectin fibers in tomatoes are resistant to digestion in the large intestine and help form healthy stools.
Can help prevent type 2 diabetes
Of American adults, 14.7% have type 2 diabetes and 38% have prediabetes, when blood sugar levels are too high but not yet high enough to be diagnosed as type 2 diabetes. Some research shows that the antioxidant properties of lycopene 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 from 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 cancer-fighting properties. They do this, among other things, by providing protection against the type of DNA damage in cells that can lead to the development of cancer and by ensuring that cancer cells die.
Several studies have shown that men who eat more tomatoes, especially cooked tomatoes, have a lower risk of prostate cancer. And overall, eating non-starchy vegetables like tomatoes has been linked to a lower risk of estrogen receptor-negative breast tumors and of cancers of the colon, rectum, lung, stomach and upper respiratory tract (such as the mouth, throat and paranasal sinuses).
Can support recovery from exercise
Exercise can damage proteins in the body, and research shows that the antioxidants in tomatoes can help offset the effects. A study of athletes found that taking 3.5 ounces of tomato juice for two months after exercise improved the athletes’ recovery. In another study, 15 healthy non-athletes trained on the bike for 20 minutes after drinking five ounces of tomato juice for five weeks, followed by five weeks without tomato juice and another five weeks with the juice. Blood samples showed that when the tomato juice was consumed, there were significantly lower blood markers associated with exercise-induced damage.
Can support immune function
The vitamin C and beta-carotene in tomato juice can help support the immune system. One study found that tomato juice significantly increased the number of immune cells, including a type called natural killer cells, which are known to ward off viruses.
Can support male fertility
One study looked at the effects of a daily 190 grams of tomato juice versus an antioxidant capsule or a placebo in male infertility patients for twelve weeks. Compared to the control group (placebo), the tomato juice significantly increased the men’s blood lycopene levels and sperm movement, an indicator of fertility. However, the antioxidant capsule showed no significant improvements.
One whole tomato provides the following:
- Calories: 22.5
- Carbohydrates: 4.86 g
- Fat: 0.25g
- Protein: 1.1 g
- Vitamin C: 17.1 mg, 19% of the daily value
- Potassium: 296 mg, 6% of the daily value
- Vitamin K: 9.88 mcg, 8% of the daily value
- Folic acid: 18.8 mcg, 4.7% of the daily value
The vitamin C in tomatoes acts as an antioxidant and is important for the skin, bones and connective tissue. It also promotes healing and helps the body absorb iron.
Potassium is a mineral needed to build proteins in the body, including muscle; breaking down and using carbohydrates; and regulates heart rhythm and pH balance.
Vitamin K is necessary for blood clotting and also contributes to the maintenance of strong bones in older adults.
Folic acid helps in the production of 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 the nutritional value compared to whole, fresh tomatoes. Check nutrition labels to assess calorie and nutrient counts. And read ingredient lists to identify possible additives, such as sodium or sugar.
As with all fresh products, raw tomatoes can also contain germs Listeria or Salmonella, resulting in foodborne illness. This is a greater concern for those who: are pregnant, over the age of 65, under the age of five, or have health problems or are taking medications that reduce the body’s ability to fight germs and disease. This includes people living with diabetes, liver or kidney disease, HIV or cancer. To reduce the risk, you can cook your produce or, if using raw tomatoes, wash it.
In addition, tomatoes can aggravate existing conditions such as gastroesophageal reflux (GERD) or migraines. Talk to your healthcare provider to determine if you should avoid tomatoes for any reason.
Many of the benefits of consuming tomatoes are related to their lycopene content. Research shows that tomatoes grown in the field contain higher levels of lycopene than tomatoes grown in greenhouses. Additionally, cooking tomatoes increases their lycopene content. And eating it with fat, such as avocado or extra virgin olive oil, increases the absorption of lycopene from the digestive tract into the bloodstream.
Having said all this, it is recommended to regularly consume tomatoes in various forms, both raw and cooked, to reap all the positive benefits. Add raw tomatoes to everything from omelettes to avocado toast to salads. Enjoy it as fresh pico de gallo. Stuff fresh tomatoes with hummus, olive tapenade, or vinaigrette-dressed vegetables. Grill or roast raw tomatoes in the oven, or enjoy cooked tomatoes in the form of pasta, sauce and salsa, incorporated into a variety of dishes such as soup, pasta, chili and tacos. Drink tomato juice as it is or use it as a base for gazpacho.
Tomatoes offer several potential research-backed benefits, including protection for brain, heart and gut health. The 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 drawbacks 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. To find out whether tomatoes and the nutrients they contain, such as lycopene, can help with a specific condition, speak to a healthcare provider.