Often mistaken for a vegetable, the tomato is botanically a fruit packed with essential nutrients, powerful antioxidants, and plant compounds, such as lycopene. From supporting heart health to contributing to skin and vision well-being, tomatoes offer a wide range of established and researched health benefits.
In this article, we will delve into the comprehensive health benefits of tomatoes, review their nutritional value per 100g, and discuss practical ways to incorporate this low-calorie food into your daily diet.
Nutritional Value of Tomatoes (Per 100g)
Tomatoes have a remarkably high water content, averaging around 95% of their composition. The remaining 5% consists primarily of carbohydrates and fibre.
A 100-gram serving of raw tomato provides:
- Calories: 18
- Water: 95%
- Protein: 0.9 grams
- Carbohydrates (Carbs): 3.9 grams
- Sugar: 2.6 grams
- Fibre: 1.2 grams
- Fat: 0.2 grams
Key Nutrients in Tomatoes and Their Functions
Tomatoes are an excellent source of several key vitamins, minerals, and plant compounds that contribute to their health benefits.
1. Carbohydrates and Fibre
Carbohydrates constitute roughly 4% of a raw tomato’s weight. A medium-sized tomato (about 123 grams) contains less than 5 grams of total carbs. The carbohydrates are predominantly simple sugars like glucose and fructose, and insoluble fibres such as cellulose, hemicellulose, and lignin. Fibre, at about 1.5 grams per average tomato, is crucial for promoting digestive regularity [1].
2. Vitamins and Minerals
Tomatoes are a good source of several micronutrients:
- Vitamin C: An essential nutrient and a powerful antioxidant that supports overall immune function.
- Potassium: An essential mineral that helps support healthy blood pressure levels and is associated with a reduced risk of heart disease [2].
- Vitamin K1 (Phylloquinone): This vitamin is necessary for proper blood clotting and is also important for bone health.
- Folate (Vitamin B9): A B vitamin critical for healthy tissue growth and proper cell function. It is particularly important during pregnancy to support fetal development [3].
3. Lycopene and Other Antioxidants
Lycopene is the most abundant carotenoid and antioxidant in tomatoes, giving them their red colour.
- Lycopene is effective in neutralising free radicals, which can contribute to various chronic diseases.
- It has been researched extensively for its potential role in managing or reducing the risk of certain cancers, specifically prostate and breast cancers [4].
- Other important antioxidants found in tomatoes include beta-carotene, lutein, and zeaxanthin.
Tomato Health Benefits
The rich nutrient profile of tomatoes translates into several science-backed health advantages.
1. Support for Prostate Health
Research indicates that lycopene may help support prostate health. This is attributed to its ability to counter oxidative stress and potentially mitigate the effects of certain hormones involved in prostate enlargement [5].
2. Potential Anti-Carcinogenic Properties
Tomatoes contain coumaric acid and chlorogenic acid, which may help combat carcinogens known as nitrosamines, often found in cigarette smoke. Additionally, the high content of Vitamin A (from beta-carotene) is believed to support the body’s defence mechanisms against cancer-promoting agents.
3. Benefits for Skin Health
Given their high water content and abundant lycopene, tomatoes are beneficial for skin health. Lycopene has demonstrated UV ray-blocking properties, offering an internal defence that can help protect the skin from sun damage and maintain overall skin health when combined with external protection like sunscreen [6].
4. Digestive Health Support
The significant fibre content in tomatoes (both soluble and insoluble) supports the digestive system. Fibre adds bulk to the stool, which is beneficial for promoting regularity and alleviating symptoms of constipation [1].
5. Eye Health Benefits
Tomatoes contain high levels of the antioxidants lycopene, lutein, and beta-carotene. These compounds help shield the eyes from damage caused by light exposure. Studies suggest that individuals who consume more lutein and zeaxanthin, both present in tomatoes, may have a lower risk of developing the advanced form of Age-related Macular Degeneration (AMD) [7].
6. Support for Brain Health
The antioxidant effects of lycopene and the presence of folate in tomatoes may contribute to brain health. Folate helps to break down high levels of homocysteine, an amino acid that, when elevated, can have a pro-inflammatory impact and has been linked to an increased risk of cognitive decline [8].
7. Weight Management Support
Tomatoes are very low in calories (18 kcal per 100g) and have a high water and fibre content, making them filling without contributing significant caloric load. This makes them an ideal food for calorie-restricted diets [1]. Furthermore, the high concentration of lycopene and other phytochemicals can help counteract increased exposure to oxidative stimuli that can occur during periods of increased metabolic activity, such as weight loss [9].
8. Immunity-Boosting Properties
Tomatoes contain antioxidant vitamins, including Vitamin C and Vitamin E. Vitamin C is essential for stimulating the production and function of white blood cells, which are crucial for the body’s defence against infections. Additionally, the fibre in tomatoes supports a healthy gut environment, which is closely linked to a functional immune system [1].
9. Blood Pressure and Cholesterol Management
Tomatoes are a good source of potassium, a mineral known to play a role in blood pressure regulation by counteracting the effects of sodium [2]. Preliminary studies have also suggested that consuming tomato products may help lower total and LDL cholesterol levels in adults, though more definitive research is needed [10].
Takeaway!
Tomatoes are an accessible and versatile nutrient powerhouse, offering evidence-based benefits for your heart, skin, eyes, immune system, digestion, and prostate health. They are rich in lycopene, vitamins C, A, and K, and provide essential fibre while remaining low in calories.
Whether consumed raw in salads, cooked in sauces, or enjoyed as juice, integrating tomatoes into your diet can support overall well-being. However, if you have specific dietary concerns, allergies, or underlying medical conditions, always consult your doctor or a registered dietitian for personalised dietary advice.
Expert Quote:
“Tomatoes are a rich source of lycopene and vitamin C, both strong antioxidants that play a critical role in reducing oxidative stress and supporting a healthy body. Incorporating them regularly into meals is an easy and effective dietary strategy.”
-Dr. Anubha Karol
References
[1] Collins, E. J., Bowyer, C., Tsouza, A., & Chopra, M. (2022). Tomatoes: An extensive review of the associated health impacts of tomatoes and factors that can affect their cultivation. Biology, 11(2), 239. https://doi.org/10.3390/biology11020239
[2] U.S. Department of Agriculture, Agricultural Research Service. (n.d.). How might tomatoes provide health benefits? https://www.ars.usda.gov/news-events/news/research-news/2024/how-might-tomatoes-provide-health-benefits/
[3] Office of Dietary Supplements – Folate. (n.d.). National Institutes of Health. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
[4] Jiménez Bolaño, D. C., Insuasty, D., Rodríguez Macías, J. D., & Grande-Tovar, C. D. (2024). Potential use of tomato peel, a rich source of lycopene, for cancer treatment. Molecules, 29(13), 3079. https://www.mdpi.com/1420-3049/29/13/3079
[5] Natali, P. G., Piantelli, M., Minacori, M., Eufemi, M., & Imberti, L. (2023). Improving whole tomato transformation for prostate health: benign prostate hypertrophy as an exploratory model. International Journal of Molecular Sciences, 24(6), 5795. https://www.mdpi.com/1422-0067/24/6/5795
[6] Zhang, X., Zhou, Q., Qi, Y., Chen, X., Deng, J., Zhang, Y., … & Fan, J. (2024). The effect of tomato and lycopene on clinical characteristics and molecular markers of UV-induced skin deterioration: A systematic review and meta-analysis of intervention trials. Critical Reviews in Food Science and Nutrition, 64(18), 6198–6217. https://www.tandfonline.com/doi/abs/10.1080/10408398.2022.2164557
[7] Chew, E. Y., Clemons, T. E., SanGiovanni, J. P., Danis, R., Ferris, F. L., Antoszyk, A. N., … & Age-Related Eye Disease Study 2 (AREDS2) Research Group. (2014). Secondary analyses of the effects of lutein/zeaxanthin on age-related macular degeneration progression: AREDS2 report no. 3. JAMA Ophthalmology, 132(2), 142–149. https://jamanetwork.com/journals/jamaophthalmology/fullarticle/1788227
[8] Van Vliet, E., Korf, J., & Wilkinson, R. (2009). Elevated plasma homocysteine and its impact on the brain. Neurology, 73(10), e47–e52. https://doi.org/10.1212/WNL.0b013e3181b83149
[9] Kaur, A., Sharma, R., Kaur, P., & Singh, R. (2021). Lycopene: a powerful antioxidant and its application in nutraceuticals. International Journal of Food Science and Technology, 56(6), 3121–3132. https://doi.org/10.1111/ijfs.14811
[10] A. C. P., G. M., D. L., G. B., A. L. (2017). Effects of tomato and lycopene on lipid profile and blood pressure: A systematic review and meta-analysis. Atherosclerosis, 263(3), 200–208. https://doi.org/10.1016/j.atherosclerosis.2017.06.014
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