Are tomatoes good for you? Tomatoes are a source of beta-carotene, lycopene, vitamin C, all of which are antioxidants that protect against cell damage. Research has shown that the nutrients in tomatoes may reduce the risk of heart disease, neurodegenerative diseases, and type 2 diabetes.
Tomatoes are considered a vegetable for nutritional and culinary purposes due to their taste, dietary uses, and nutrient content. Tomatoes are technically a fruit. Because tomatoes fit the definition of plants. In other words, a tomato is the fleshy part of the plant that surrounds the seed.
There are many different types of tomatoes, including cherry tomatoes, grape tomatoes, and Roma tomatoes, and they come in colors such as green, red, and yellow. Learn more about tomatoes, including their nutrition and possible benefits.
Tomato juice is a source of vitamin C and beta-carotene, which are antioxidants that support the immune system. Studies have shown that tomato juice significantly increases the levels of immune cells, including “natural killer cells” that protect against viruses.
Beta-carotene and lycopene, other antioxidants found in tomatoes, may have anti-cancer properties. Antioxidants protect against DNA damage within cells that can lead to cancer development and cause cancer cells to die.
Some studies have shown that men who consume large amounts of tomatoes, especially cooked tomatoes, have a reduced risk of prostate cancer. Studies show that non-starchy vegetables like tomatoes are associated with a lower risk of estrogen receptor-negative breast, colorectal, lung, stomach, and upper aerodigestive tract (mouth, throat, nasal sinuses) cancers. It is being
A diet rich in tomatoes may reduce the risk of heart disease, the leading cause of death among U.S. adults A review published in 2022 found that high intake of lycopene and high blood levels of antioxidants are associated with a 14% reduced risk of heart disease.
This review included studies that investigated the effects of a single dose of raw tomatoes, tomato sauce, or tomato sauce and olive oil on heart disease risk measurements in healthy people. All three doses reduced total cholesterol and triglycerides (a type of fat in the blood) and increased HDL (“good”) cholesterol and anti-inflammatory levels. The combination of tomato sauce and olive oil had the strongest effect, probably because olive oil enhances lycopene absorption.
A study published in 2017 investigated the effects of 7 ounces of tomato juice daily versus antioxidant capsules or a placebo for 12 weeks in infertile men. Tomato juice significantly increased blood lycopene levels and sperm motility compared to the control (placebo) group. Sperm mobility is an indicator of fertility. However, no significant improvement was seen with antioxidant capsules.
Inadequate water and fiber intake can cause constipation. Tomatoes contain both nutrients, with one whole tomato containing over 4 ounces of water and 1.5 grams of dietary fiber.
Tomatoes are a source of both soluble and insoluble fiber. Soluble fiber retains water and creates a gel-like texture during digestion. Insoluble fiber increases stool bulk. Both of these changes form waste that is easy to pass through. The cellulose, hemicellulose, and pectin fibers in tomatoes are highly digestible in the large intestine and help form healthy stools.
Almost 15% of adults in the United States have diabetes. Additionally, 38% of adults have prediabetes, a condition in which their blood sugar levels are higher than normal. Some evidence suggests that lycopene may prevent type 2 diabetes by protecting cells from damage and reducing inflammation. The fiber in tomatoes may also lower your risk of type 2 diabetes.
Metabolic syndrome is a group of health conditions that increase your risk of heart disease, diabetes, stroke, and more. A person with metabolic syndrome has three or more of the following:
- abdominal obesity
- high blood pressure
- hyperglycemia
- high triglyceride
- Low HDL (“good”) cholesterol
Approximately one in three adults in the United States has metabolic syndrome. Some evidence suggests that lycopene status, or the amount of lycopene in the blood, may reduce the risk of metabolic syndrome.
A study published in 2014 looked at the effects of drinking tomato juice once a day, four times a week, for two months on 15 people. This group had significant reductions in LDL (“bad”) cholesterol, increases in HDL cholesterol, and improved fasting insulin levels, even though they were not consuming standardized amounts of juice.
More than 6 million adults in the United States over the age of 65 have Alzheimer’s disease (AD), a type of dementia that affects behavior, memory, and thinking. There is no cure for AD, which worsens over time.
There is also evidence to suggest that antioxidants found in tomatoes, such as lycopene, may protect against Alzheimer’s disease. For example, studies have shown that people over the age of 70 who consume high amounts of lycopene experience slower cognitive decline than other people. More human studies are needed, especially in adults aged 60 to 65, to better understand the potential preventive effects of tomatoes and Alzheimer’s disease.
Exercise can damage proteins in the body, but the antioxidants found in tomatoes may offset that effect. A 2022 review included a study that looked at athletes who drank 3.5 ounces of tomato juice for two months after exercise. Researchers have found that tomato juice accelerates recovery in athletes.
In another study, 15 healthy non-athletes drank 5 ounces of tomato juice for 5 weeks, then stopped drinking tomato juice for 5 weeks, and then exercised while drinking tomato juice for another 5 weeks. Blood samples showed that blood markers associated with exercise-induced injury were significantly reduced when participants drank tomato juice.
One whole, raw tomato contains the following nutrients:
- calorie: 22.5
- fat: 0.25 grams (g)
- sodium: 6.25 milligrams (mg)
- carbohydrates: 4.86g
- fiber: 1.5g
- Added sugars: 0g
- protein: 1.1g
Note: Consuming tomatoes in other forms, such as juices, sauces, and pastes, changes their nutritional value compared to whole, fresh tomatoes. Check the nutrition label to evaluate calories, sodium, added sugars, and more.
Always wash or cook raw tomatoes thoroughly before eating them. Like any other fresh food, raw tomatoes can contain bacteria that can cause food poisoning, such as: listeria monocytogenes and Salmonella. Food poisoning is a greater concern for people who:
- Be over 65 years old or under 5 years old
- I am pregnant
- Have underlying health concerns (e.g. cancer, diabetes, liver disease, kidney disease)
- Taking drugs that reduce the body’s ability to fight germs and disease
Tomatoes can also worsen existing conditions such as gastroesophageal reflux disease (GERD) and chronic migraines. Consult your health care professional to find out if you should avoid tomatoes for any reason.
To get the most out of its possible benefits, consume tomatoes regularly in a variety of forms, including raw and cooked. Here are some ways to add tomatoes to your diet.
- Add fresh tomatoes to everything from omelettes to avocado toast to salads.
- Enjoy tomatoes in the form of pastes, sauces, salsas, and more in soups, pasta, chili, tacos, and a variety of other dishes. Use tomatoes for fresh pico de gallo.
- Roast raw tomatoes on the grill or in the oven.
- You can drink tomato juice as is or use it as a base for gazpacho.
- Stuff fresh tomatoes with hummus, olive tapenade, or vegetables drizzled with vinaigrette.
Many of the benefits of tomatoes come from the lycopene they contain. Research has found that tomatoes grown in the field contain higher levels of lycopene than tomatoes grown in greenhouses. Cooking tomatoes also increases their lycopene content. Eating tomatoes that contain healthy fats, such as avocados and extra virgin olive oil, helps absorb lycopene from the intestines into the bloodstream.
Tomatoes have several research-backed benefits, including protecting your brain, heart, and gut health. Although some people think of fruits as vegetables, they are also a source of nutrients such as vitamin C, potassium, and antioxidants.
Depending on your health condition, there may be risks associated with tomatoes. However, most people can eat both raw and cooked tomatoes as part of a balanced diet. Talk to your health care provider about whether tomatoes and their nutrients (such as lycopene) may help with your specific health condition.
