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Ruby red tomatoes are perfect for sandwiches, pasta, and pizza. The most common varieties in supermarkets are cherry tomatoes, plum tomatoes, and beefsteak tomatoes, but there are more than 75 varieties of tomatoes in the world. Visit local farmers’ markets in the summer to find gorgeous heirloom and green tomatoes.
Tomatoes not only add juiciness and acidity to dishes, but they are also rich in nutrients such as potassium and vitamin C. Tomatoes also contain a beneficial compound called lycopene, which has antioxidant properties. Lycopene becomes more available when exposed to heat, such as in cooked tomato products such as tomato sauce. This is good news because research shows that more than 80% of commercially grown tomatoes are used in tomato products such as soups, juices, and sauces.
Let’s take a look at the health benefits of eating tomatoes, frequently asked questions about tomato products, and delicious tomato recipes.
tomato nutrition
1 cup of tomatoes contains:
- 32 calories
- 2 grams of protein
- 0 grams of fat
- 7 grams of carbohydrates
- 2 grams of fiber (7% of daily value (DV))
- Vitamin C 25 mg (28%DV)
What are the health benefits of eating tomatoes?
Tomatoes are an excellent source of vitamin C, a nutrient known for its role in immune health. Vitamin C contributes to many other body processes, including wound healing, collagen synthesis, protein metabolism, and iron absorption. This water-soluble vitamin is also an antioxidant that helps rid the body of harmful free radicals (atoms that damage the body’s cells).
Tomatoes are rich in lycopene, a plant compound that has been studied for cancer prevention and heart protection. A 2022 review found that lycopene plays a role in preventing prostate and breast cancer, two of the most common cancers. Specifically, lycopene is thought to promote cancer cell death.
Another review states that lycopene intake reduces blood levels of insulin-like growth factor 1 (IGF-1), which is involved in the development of breast cancer in premenopausal women. Finally, after reviewing over 30 different papers, it was concluded that there is an inverse relationship between tomato consumption and prostate cancer risk.
Beyond cancer, eating tomatoes is also linked to heart health. A diet rich in tomatoes is associated with a reduced risk of heart disease. Several studies have found an association between lycopene intake and reduced risk of coronary heart disease. Another meta-analysis concluded that high lycopene intake is associated with lower rates of mortality, cardiovascular disease, and stroke.
Is a tomato a fruit or a vegetable?
Tomatoes are fruits because they contain seeds. Strictly speaking, the fruit is the part of the plant that produces seeds for reproduction. Other parts of the plant, such as roots, leaves, and stems, are classified as vegetables. Tomatoes are known as delicious vegetables.
Benefits of tomato juice
Tomato juice is a popular and delicious drink choice. Some are 100% tomato juice, but many are made by combining tomatoes with other vegetables, such as carrots or beets. Tomato juice is rich in nutrients such as potassium and vitamin C, and also contains iron, vitamin A, and dietary fiber.
One thing to note is that tomato juice is very high in sodium. The amount of salt in a glass of tomato juice varies depending on the brand, but usually it is at least 10% of the daily intake. Choose low-sodium tomato juice to avoid excess salt and limit your intake to 4 ounces per day.
Benefits of tomato soup
Tomato soup is a simple plant-based dish usually made with tomatoes, broth, seasonings, and sometimes cream. Recipes for tomato soup vary depending on whether it is canned or homemade, and all recipes are slightly different. But usually tomato soup is a simple healthy meal or side dish that uses canned tomatoes as a base.
Soup contains lycopene, vitamin A, and vitamin C, but can also be high in sodium. Again, it’s best to check the nutrition facts label to see how tomato soup fits into your daily salt needs.
