Tomatoes are good for you because they are rich in vitamin C, vitamin A, vitamin K, and lycopene, a potent antioxidant. Health benefits include maintaining healthy skin, strengthening the immune system, and preventing cardiovascular disease including heart attack and atherosclerosis.
The tomato, whose scientific name is Lycopersicon esculentum, is also high in fiber and can help promote weight loss by decreasing hunger and increasing satiety (the feeling of fullness).
Tomatoes can be eaten on their own or used in recipes for salads, juices, soups, stews, sauces, and marinades.
Health benefits
Benefits of eating tomatoes include:
1. Decreasing the risk of prostate cancer
Tomatoes are high in lycopene, a carotenoid that has potent antioxidant effects on the body, protecting cells against damage from free radicals and inhibiting the proliferation of cancer cells. This can help prevent or slow down the development of certain types of cancer, primarily prostate, breast, and ovarian cancers.
2. Preventing cardiovascular disease
Tomatoes are an excellent source of antioxidants, which can help maintain healthy blood vessels, as well as fiber, which helps reduce levels of LDL (bad) cholesterol in the blood.
In addition, studies show that consuming lycopene found in tomatoes helps decrease the risk of various cardiovascular diseases, including heart attack, atherosclerosis, and stroke.
3. Maintaining healthy vision, skin, and hair
Tomatoes are rich in carotenoids, which are converted into vitamin A in the body, helping to maintain healthy vision and skin as well as stronger, shinier hair.
4. Helping to control blood pressure
Tomatoes are high in potassium, a mineral that helps control blood pressure. Tomatoes also have a high water content, which has a diuretic effect on the body that also helps improve blood pressure.
Check out other foods high in potassium.
5. Strengthening the immune system
Tomatoes are a good source of vitamin C as well as antioxidants like polyphenols, which help to fortify the body's natural defense system and combat free radicals that can increase the risk for cancer and other diseases.
6. Supporting weight loss
Tomatoes are a low-calorie, fiber-rich food with a high water content and is also a good source of antioxidants. Tomatoes are considered a good food to include in weight loss diets because they have the potential to reduce body fat by helping to control appetite.
7. Improving bone health
Tomatoes can help prevent osteoporosis because they are a good source of vitamin K, which is important in the activation of osteocalcin, a fundamental protein for bone formation.
8. Preventing liver disease
Tomatoes are rich in lycopene, which can help prevent the occurrence of fatty liver disease by interfering with the oxidation and breakdown of fatty acids.
9. Relieving constipation
Tomatoes contain good quantities of insoluble fiber, primarily in their skins, which helps prevent and relieve constipation by improving intestinal function and increasing stool volume. This can also help prevent other conditions like diverticulosis, hemorrhoids, and colon cancer.
10. Controlling diabetes
Tomatoes contain fiber and chromium, which help to regulate levels of glucose in the blood. In this way, tomatoes can be considered a good ally for controlling and preventing diabetes.
11. Preventing anemia
Tomatoes are a good source of vitamin C, which is necessary for improved absorption of iron in the gut, mostly from plant sources. Increasing iron absorption can result in improved formation of hemoglobin, helping to prevent anemia.
12. Protecting against premature aging
The antioxidant action of tomatoes can help prevent premature aging by protecting skin cells against the effects of free radicals.
Tomatoes are also a good source of vitamin C, which helps stimulate the production of collagen, preventing the appearance of fine lines and wrinkles and improving skin regeneration and healing.
Nutrition facts
The following table contains nutritional information for a 100 g serving of tomatoes, which is equivalent to one medium-sized tomato:
In order to get the most benefits from eating tomatoes, it is important to include them as one part of a healthy, well-balanced diet in addition to engaging in regular physical exercise.
How to eat
Tomatoes can be eaten raw, cooked, or dehydrated (sun dried) and can be added to recipes for juices, sauces, soups, and preserves. The recommended amount of tomatoes to consume is 3 to 4 tomatoes per day, which provide between 8 and 21 mg of lycopene.
Tomatoes can be consumed with the seeds and skin in order to take advantage of all of their health benefits. Olive oil can also be added during the cooking process as it increase the availability of lycopene.
Tomatoes should not be eaten when they are still completely green, as the greener they are the higher the concentration of solanine, a toxin that can cause diarrhea, slower heart beat, and increased respiratory rate.
Recipes using tomatoes
Some healthy and delicious recipes using tomatoes include sun dried tomatoes, tomato sauce, stuffed tomatoes, and tomato juice.
1. Homemade tomato sauce
Ingredients:
- 1/2 kg (1 lb) very ripe tomatoes;
- 1 onion, chopped;
- 2 garlic cloves;
- 1/2 cup parsley;
- 2 Tbsp basil leaves;
- 1/2 tsp salt;
- 1/2 tsp ground pepper;
- 100 mL (3.5 oz) water;
- 2 Tbsp olive oil.
Instructions:
Blend all the ingredients together in a blender or food processor, adding the tomatoes in batches. Dump the mixture into a pot and let it simmer over medium heat for 20 minutes to reach a sauce-like consistency. This sauce can also be frozen in small batches for future use.
2. Sun dried tomatoes
Ingredients:
- 1 kg (2 lb) fresh tomatoes;
- Salt and herbs to taste.
Instructions:
Preheat the oven to 200ºF (95ºC). Wash and cut the tomatoes in half lengthwise. Remove the seeds and place the tomatoes face up on a baking sheet lined with parchment paper.
Sprinkle the tomatoes with herbs and salt to taste and put them in the oven for 6 to 7 hours, until the tomatoes appear dehydrated but not burned. Larger tomatoes may take longer. A good tip to save time and energy is to use tomatoes that are similar in size and to use two baking sheets instead of one.
3. Stuffed tomatoes
Ingredients:
- 4 large tomatoes;
- 2 handfuls fresh bread crumbs;
- 2 garlic cloves, minced;
- 1 handful parsley, chopped;
- 3 Tbsp olive oil;
- 2 eggs, beaten;
- Salt and pepper;
- Butter, for greasing.
Instructions:
Carefully remove the insides of the tomatoes, leaving just the shells. Season the inside of the shells with salt and pepper and place them face down to drain. Mix the rest of the ingredients together. Turn the tomato shells back over and place them on a greased baking sheet. Fill the tomato shells with the prepared mixture and place in a preheated oven at 400ºF (200ºC) for 15 minutes.
This recipe is also suitable for vegetarians.
4. Tomato juice
Tomato juice is rich in potassium, which is important for good cardiac function. It is also high in lycopene, a natural substance that reduces levels of bad cholesterol in the blood, lowering the risk for heart problems as well as prostate cancer.
Ingredients:
- 3 tomatoes;
- 150 mL (5 oz) water;
- 1 pinch of salt and pepper;
- 1 bay leaf or basil leaf.
Instructions:
Wash the tomatoes and bay/basil leaf well. Crush or blend the ingredients together and drink. This juice can be consumed cold or at room temperature.
Side effects and contraindications
Tomatoes should not be consumed by people with calcium oxalate stones (a common type of kidney stone) or by those at high risk for this condition, such as people with altered kidney function, a genetic predisposition, low water intake, or high salt intake.
Tomatoes are a very acidic food and may cause symptoms like pain, burning, and indigestion in people with gastric reflux disease, gastritis, and gastrointestinal ulcers. In these cases, it is advised to avoid eating tomatoes.
People with diverticulitis should avoid eating the seeds and skin of the tomato, as a low-fiber diet is generally recommended for these individuals.