Tomatoes are a popular fruit that are used in various cuisines around the world, especially the popular Mediterranean cuisine-based Mediterranean diet. They come in a lot of different colors, sizes, and shapes and can be enjoyed in many dishes, from raw salads to cooked sauces. Tomatoes not only are a tasty addition to recipes, but are also packed with numerous health benefits.
In this article, we will explore the science behind the health benefits of tomatoes and the particular nutrients that make them so beneficial. They are a rich source of Lycopene, as well as vitamins, potassium and dietary fiber.
Nutritional Content of Tomatoes
Interestingly, tomatoes actually are a fruit, although many nutritionists consider it a vegetable due to its nutritional content.
Here’s a table showing the nutritional content of tomatoes, including vitamins and minerals, based on the % of Recommended Daily Intake (RDI) for a typical adult:
| Nutrient | Amount Per 100g | % RDI |
|---|---|---|
| Calories | 18 kcal | 1% |
| Carbohydrates | 3.9 g | 1% |
| Protein | 0.9 g | 2% |
| Fat | 0.2 g | 0% |
| Fiber | 1.2 g | 5% |
| Vitamin A | 42 IU | 1% |
| Vitamin C | 13 mg | 22% |
| Vitamin E | 0.5 mg | 3% |
| Vitamin K | 7.9 mcg | 10% |
| Thiamin (B1) | 0.1 mg | 5% |
| Riboflavin (B2) | 0.03 mg | 2% |
| Niacin (B3) | 0.6 mg | 3% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 15 mcg | 4% |
| Pantothenic acid (B5) | 0.1 mg | 1% |
| Potassium | 237 mg | 7% |
| Phosphorus | 24 mg | 2% |
| Magnesium | 11 mg | 3% |
| Calcium | 10 mg | 1% |
| Iron | 0.3 mg | 2% |
| Zinc | 0.2 mg | 1% |
| Copper | 0.1 mg | 4% |
| Manganese | 0.1 mg | 5% |
| Selenium | 0.2 mcg | 0% |
Note the nutritional values for tomatoes may vary depending on the variety of tomato, ripeness, and the way it is processed. Likewise, the % RDI values are based on a typical adult with a 2000 calorie diet, and may vary depending on gender, weight and age.
Health Benefits of Tomatoes
Rich in Antioxidants – Lycopene
Tomatoes are loaded with antioxidants, which are compounds that protect our cells from damage caused by harmful molecules called free radicals.ย Tomatoes contain various antioxidants, including vitamin C, beta-carotene, lycopene, and flavonoids. Lycopene, in particular, is a powerful antioxidant that has been linked to a reduced risk of chronic diseases such as cancer and heart disease.
Free radicals are naturally produced in our bodies as a result of metabolism, but they can also be generated by exposure to environmental factors such as pollution and radiation.
Good for Heart Health
Tomatoes are also beneficial for heart health. They contain potassium, a mineral that helps to lower blood pressure, and fiber, which can reduce cholesterol levels.ย And, they also have Lycopene, a powerful antioxidant. Studies have shown that regular consumption of tomatoes can reduce the risk of heart disease and stroke.
Anti-inflammatory properties
Inflammation is a natural response of our immune system to protect us from infections and injuries. However, chronic inflammation can lead to various diseases, including cancer, diabetes, and heart disease. Tomatoes contain several compounds that have anti-inflammatory properties, including vitamin C, lycopene, and beta-carotene.
Consuming tomatoes regularly can help to reduce inflammation in the body and lower the risk of chronic diseases.
Rich in Vitamins and Minerals
Tomatoes are an excellent source of several vitamins and minerals, including vitamin C, potassium, folate, and vitamin K. Vitamin C is essential for immune system function, wound healing, and collagen production. Potassium is important for maintaining healthy blood pressure and heart function, while folate is crucial for fetal development during pregnancy. Vitamin K is necessary for blood clotting and bone health.
Potential to Inhibit Cancer
Several studies have suggested that regular consumption of tomatoes potentially can reduce the risk of certain types of cancer, including prostate, lung, and stomach cancer. The cancer-inhibiting properties of tomatoes are believed due to their high content of antioxidants, especially lycopene. Lycopene is understood to inhibit the growth of cancer cells and induce cell death in cancerous cells.
Different Varieties of Tomatoes
There are so many different varieties of tomatoes that are cultivated around the world. And, each has its own unique set of characteristics in terms of size, color, flavor, and texture. Here are some common types of tomatoes:
- Beefsteak tomatoes – large, meaty tomatoes often used for sandwiches and burgers.
- Cherry tomatoes – small, sweet tomatoes often used in salads and as a snack.
- Roma tomatoes – oblong-shaped, with thicker flesh and lower moisture content, used for sauces and canning.
- Heirloom tomatoes – old, open-pollinated varieties with unique shapes, colors, and flavors.
- Grape tomatoes – similar to cherry tomatoes, but oblong in shape.
- Plum tomatoes – similar to Roma tomatoes, but slightly larger and less oblong.
- Green tomatoes – unripe tomatoes with a tart, tangy flavor often used for frying or pickling.
- Yellow tomatoes – sweeter and less acidic than red tomatoes, often used in salads and sauces.
- Black tomatoes – dark, flavorful varieties with a complex taste often used for slicing and eating raw.
- Campari tomatoes – medium-sized, sweet tomatoes often used in salads.
These are just a few examples of the many different varieties of tomatoes you can find in grocery stores.
Recipe Ideas for Tomatoes
Tomatoes are a versatile ingredient that can be used in a variety of recipes. The recipes fall into two categories: using fresh tomatoes, and using a tomato sauce. Here are some recipe ideas for tomatoes:
Recipes Using Fresh Tomatoes
Caprese Salad: Slice fresh tomatoes and mozzarella cheese, layer them on a plate, and drizzle with olive oil and balsamic vinegar. Top with fresh basil leaves.
Gazpacho: Blend together fresh tomatoes, cucumber, red onion, red bell pepper, garlic, olive oil, and sherry vinegar for a refreshing soup that’s perfect for summer.
Tomato and Feta Salad: Dice fresh tomatoes and crumble feta cheese. Add chopped red onion, Kalamata olives, and fresh herbs (such as parsley and mint). Drizzle with olive oil and lemon juice.
Tomato Sauce: Simmer fresh tomatoes, garlic, onions, and herbs (such as basil and oregano) for a delicious tomato sauce that can be used as a base for pasta dishes, pizzas, and more.
Tomato Bruschetta: Toast slices of bread and top with diced tomatoes, garlic, olive oil, balsamic vinegar, and fresh basil. Serve as an appetizer or light meal.
Tomato and Mozzarella Tart: Roll out puff pastry and top with sliced tomatoes, mozzarella cheese, and fresh basil. Bake in the oven until golden brown and serve as a savory tart.
Roasted Tomatoes: Cut cherry tomatoes in half and toss with olive oil, garlic, and herbs (such as thyme and rosemary). Roast in the oven until caramelized and tender.
Stuffed Tomatoes: Cut the top off of a large tomato and scoop out the insides. Stuff the tomato with cooked rice, ground meat, cheese, and herbs. Bake in the oven until the tomato is tender and the filling is cooked through.
Tomato and Eggplant Curry: Saute diced eggplant, onion, and garlic in a pot. Add diced tomatoes, curry powder, and coconut milk. Simmer until the eggplant is tender and the curry is fragrant.
Tomato and Basil Soup: Saute onion and garlic in a pot. Add diced tomatoes, chicken or vegetable broth, and fresh basil. Simmer until the tomatoes are tender. Puree the soup until smooth and serve with crusty bread.
Recipes Using Tomato Sauces
Classic Pasta and Meatballs: Cook your favorite beef meatballs and simmer them in a tomato sauce made with fresh tomatoes, garlic, onion, basil, and oregano. Serve over al dente cooked pasta for a classic Italian meal. For a healthier alternative, use lean chicken or turkey meat to make the meatballs.
Pizza: Spread tomato sauce on a pizza crust and top with your favorite toppings (such as cheese, vegetables, and meats). Bake in the oven until the crust is crispy and the cheese is melted.
Chicken Parmesan: Coat chicken cutlets in breadcrumbs and pan-fry until golden brown. Top with tomato sauce and mozzarella cheese, then bake until the cheese is melted and bubbly.
Shakshuka: A great Israeli dish. Simmer tomato sauce with garlic, onion, bell pepper, and spices (such as cumin and paprika). Crack eggs into the sauce and cook until at least the whites are set, and preferably the yolks as well, but often shakshuka is prepared with yolks still runny. Serve with crusty bread.
Stuffed Peppers: Stuff halved bell peppers with a mixture of cooked rice, ground turkey, onion, and tomato sauce. Bake until the peppers are tender and the filling is cooked through.
Baked Ziti: Cook ziti pasta until al dente and toss with tomato sauce, ricotta cheese, and shredded mozzarella. Bake in the oven until bubbly and golden brown.
Ratatouille: Layer sliced vegetables (such as eggplant, zucchini, and bell pepper) with tomato sauce in a baking dish. Bake until the vegetables are tender and the sauce is bubbling.
Eggplant Parmesan: Layer slices of breaded and fried eggplant with tomato sauce, mozzarella cheese, and Parmesan cheese. Bake until bubbly and serve with a side salad.
Tomato Soup: Simmer tomato sauce with chicken or vegetable broth, cream, and fresh basil. Puree until smooth and serve with a grilled cheese sandwich.
Disadvantages of Tomatoes
While tomatoes are a healthy and nutritious food in general, there are a few potential disadvantages to keep in mind:
Acidic: Tomatoes are quite acidic, which can be problematic for people with acid reflux or GERD. Consuming large amounts of tomatoes may exacerbate these conditions.
Pesticide residue: Like many fruits and vegetables, tomatoes may contain pesticide residue if not grown organically. This can be harmful to human health and the environment.
Allergies: Some people may be allergic to tomatoes or develop an allergic reaction after consuming them. This can cause symptoms such as hives, itching, and digestive issues.
Nightshade family: Tomatoes are a member of the nightshade family, which also includes potatoes, eggplant, and peppers. Some people may be sensitive to these plants and experience digestive issues, joint pain, or other symptoms after consuming them.
High histamine content: Tomatoes contain high levels of histamine, a compound that can cause allergic reactions in some people. This may be particularly problematic for those with histamine intolerance or allergies.
Oxalates: Tomatoes are relatively high in oxalates, which can contribute to the formation of kidney stones in some people.
It’s worth noting that these disadvantages are generally outweighed by the many health benefits of tomatoes, and most people can consume tomatoes without issue. However, those with specific health concerns or sensitivities may want to limit their intake or avoid tomatoes altogether.
All in all, tomatoes are a nutritious fruit that offer numerous health benefits. They are rich in antioxidants, vitamins, and minerals, and have been linked to reduced risk of chronic diseases such as heart disease and cancer. Tomatoes are a versatile food that can be enjoyed in a variety of ways, from salads to sauces, and are a tasty addition to any diet. By incorporating tomatoes into our meals regularly, we can reap the health benefits associated with their various nutrients and compounds.