7 Surprising Health Benefits of Tomatoes: Essential Nutrition & Expert Tips for Optimal Consumption

Introduction

Because of their flavor, versatility in meals, and nutritional value, tomatoes are frequently regarded as a vegetable for culinary and nutritional purposes. They are a fruit according to the botanical definition and are available in numerous varieties, such as cherry, grape, and Roma. Continue reading to find out more about tomatoes’ nutritional value and potential advantages.

Nutrition

The following nutrients are available in a single raw tomato:

• 22.5 calories
• 1.5g of fiber
• 0.1g of protein
• 0g added sugar
• 0.25 grams (g) of fat
• 4.86g of carbohydrates
• 6.25 milligrams (mg) of sodium

A variety of micronutrients, such as potassium, folate, vitamin C, vitamin k, salt, added sugars, and others, can be found in whole, fresh tomatoes.

Vitamins And Minerals

Number of vitamins and minerals are present in tomato in good amounts:

Vitamin C

Vitamin C is an antioxidant and necessary nutrient. You may get roughly 28 percent of the Recommended Daily Intake (RDI) from one medium-sized tomato.

Potassium

Potassium is a necessary mineral that helps lower blood pressure and prevent heart disease.

K-1 Vitamin

Phylloquinone, another name for vitamin K, is necessary for strong bones and blood coagulation.

Folate (B9 Vitamin)

Folate is a B vitamin that is required for normal growth of cells and tissues. It’s especially crucial for expectant mothers.

Health Benefits of Tomatoes

Because of their flavor, versatility in meals, and nutritional value, these are frequently regarded as a vegetable for culinary and nutritional purposes. Tomato is a fruit according to the botanical definition and are available in numerous varieties, such as cherry, grape, and Roma. They provide vitamin C, lycopene, and beta-carotene, three antioxidants that guard against cellular deterioration. Compounds in tomato and tomato-based products may lower the possibility of heart disease, neurological diseases, and type 2 diabetes, according to research.

Learn More About Type 2 Diabetes.

Aids in The Prevention of Cancer

Vitamin C along with other antioxidants found in tomatoes help combat damaging free radicals in the body that can lead to cancer. Polyphenol is a plant component found in tomatoes that has been shown to be useful in avoiding prostate cancer. Tomatoes’ beta-carotenes also have anti-carcinogenic properties.

Looks After Your Heart

They are heart-healthy foods because they contain potassium, fiber, choline, vitamin C, and vitamin C. Preventing cardiovascular illnesses involves maintaining a high ratio of potassium to sodium. This vegetable’s fiber content controls blood homocysteine levels. An increased risk of strokes and heart attacks can result from elevated homocysteine levels. Eating tomato on a regular basis lowers blood triglycerides and LDL cholesterol, preventing cardiovascular disease.

Promotes Better Vision

Strong antioxidants like vitamin A work to combat dangerous free radicals that can injure our eyes. Thus, vitamin A enhances our vision overall and protects against retinal degeneration and night blindness.

May Prevent Constipation

Constipation may result from consuming too little fiber. Consuming tomato, which are rich in insoluble as well as soluble fiber, might be beneficial if you experience constipation-related issues. During digestion, soluble fiber holds onto water to produce a gel-like texture, but insoluble fiber gives stool more volume. These two modifications result in waste that is simple to pass. Tomatoes include fibers called hemicelluloses, cellulose, and pectin that aid in the formation of good stool and are difficult to digesting in the large intestinal tract.

Promote Wound Healing And Blood Clotting

Vitamin K, which is essential for clotting of blood and wound healing, can be found in tomato. Additionally, there is increasing proof that vitamin K could benefit cardiovascular and bone health. Most adults should be able to meet the NHS recommendation of 1 mcg of vitamin K per kg of body mass by eating a varied and well-balanced diet.

Could Promote Skin Health

Tomato and other plants contain carotenoids, which may help shield people from UV ray harm. They may have more nutritional value after processing and heating, especially when it comes to their antioxidant capacity and our capacity to absorb their lycopene components. Consuming tomato with fat, like an olive oil dressing, facilitates the absorption of these pro-inflammatory carotenoids. It’s also important to remember that fruit peel has a significant amount of carotenoid content, making entire fruits often the most advantageous option.

Beneficial to Diabetics

They have two effects on diabetes. When high-fiber foods like tomatoes are consumed, blood sugar levels in people with Type-1 diabetes are lowered. On the other side, eating the same vegetable raises blood sugar, insulin, and cholesterol in those who have Type 2 diabetes.

Risks of Tomatoes

Before eating raw tomato, make sure you wash them well or prepare them. Raw tomatoes can harbor bacteria that lead to foodborne illnesses like Salmonella and Listeria, much like other fresh foods. A higher risk of foodborne illness is associated with:

• Five years of age or older, or 65 and older
• Are expected
• Possess underlying medical conditions, such as diabetes, cancer, and renal and liver disease.
• Consume drugs that impair the body’s defenses against disease and germs

Additionally, chronic migraine and gastroesophageal reflux disease (GERD) may get worse after eating tomatoes.2122 Consult a medical professional to find out if tomatoes are something you should avoid.

Allergy

• It is also known as oral allergy syndrome or pollen-food allergy condition
• Tomato cross-reactivity can also occur in people with latex allergies
• Tomato allergies are uncommon, although they are more common in people who are allergic to grass pollen
• When you have oral-allergy syndrome, your body’s defenses fight against proteins found in fruits and vegetables that resemble pollen. This causes allergic symptoms, such as sore throats, tongue swelling, and itching in the mouth.

Tips For Consuming Tomatoes

Consume tomatoes on a regular basis in all of its forms, raw and cooked to reap the maximum advantages. These are a few methods to include tomatoes in your diet:

• Roast or grill raw tomatoes
• To make fresh pico de gallo, use tomatoes
• Drink tomato juice straight up or as the foundation for gazpacho
• Add raw tomato to salads, avocado toast, and omelets, among other dishes

• Place hummus, which olive tapenade, or greens seasoned with vinaigrette inside fresh tomatoes
• Savor tomatoes in a range of recipes, including tacos, spaghetti, soups, and chili. You can also use them as paste, sauce, and salsa

Lycopene is the compound that gives tomatoes many of their health benefits. Studies have revealed that tomatoes cultivated outdoors have greater lycopene concentrations than tomatoes grown indoors. Cooked tomatoes offer even higher levels of lycopene. Consuming tomatoes along with a healthy fat—like avocados and extra virgin olive oil—increases the amount of lycopene that enters your bloodstream from your gut.

Summary

Tomatoes are classified as fruits according to botany because they originate from flowers and have seeds inside of them. However, they are most frequently used in cooking as a vegetable. Actually, because of its culinary uses, the US Supreme Court decided in 1893 that tomatoes ought to be considered vegetables. Culinary customs frequently straddle the scientific criteria of what is considered a vegetable or fruit. Numerous plants that are mistakenly classified as vegetables are in fact fruits.

To put it plainly, tomatoes are both. They’re fruits if you’re speaking with a farmer or gardener. Talking to a chef is like talking to a vegetable. In any case, they provide flavor and nutrition to any diet.