Importance of Biochemistry

Tomatoes: health benefits and nutritional facts?

Nutritional facts about tomatoes?

Tomatoes health benefits and nutritional facts?

Nutritional facts about tomatoes:

Nutritional facts about tomatoes are listed here. You can easily find about it’s benefits.Tomatoes are a nutrient-dense food with many benefits for various body systems.

Its nutrients help you achieve healthy skin, lose weight and improve heart health.

Although tomatoes are so popular, in the United States less than two hundred years ago, they were thought to be poisonous, possibly because they belong to the toxic family of belladonna (gooseberry).
Today tomatoes are the fourth most consumed fresh vegetable market, right after potatoes, lettuce and onions.
In this article, we will review the rich health benefits of tomatoes, their nutritional components, how to introduce additional amounts of them into the diet, and the risks of consuming them.

Facts about tomatoes:

Adding tomatoes to the diet helps protect against cancer, maintain normal blood pressure, and reduce blood glucose levels in diabetics.

Tomatoes contain major carotenoids, such as lutein and lycopene, that are able to protect the eyes from damage caused by light.

The effectiveness of tomato nutritional components can be increased by preparing it in a variety of ways, as it can be added to wraps, sandwiches or sauces, and it can be eaten cooked or stewed.

Tomatoes are on the list of the 10 most fruits and vegetables that contain pesticide residues, so they should be washed thoroughly before eating.

The benefits:

Tomatoes are a vegetarian food rich in nutritional ingredients.

Eating different types of fruits and vegetables has great benefits, as increasing the proportion of plant foods in the diet is associated with a decreased risk of heart disease, diabetes and cancer, and tomatoes are no exception.

Tomatoes are available in different sizes and types, such as cherry tomatoes and blueberry tomatoes, and they can be eaten in a variety of ways, cooked, fresh, mashed, squeezed, or in soups.

The health benefits of tomatoes vary from one variety to another, for example cherry tomatoes contain more beta-carotene than regular tomatoes.

Eating large amounts of fruits and vegetables helps to have healthy hair and fresh skin, and helps in increasing energy and reducing weight.

Increased consumption of fruits and vegetables reduces the risk of obesity and significantly reduces death rates.


Tomatoes are an excellent source of vitamin C and antioxidants, and these ingredients help fight the formation of free radicals known to be carcinogens.

A recent study published in the Journal of Molecular Cancer Research linked the consumption of high levels of beta-carotene with the prevention of tumor development in prostate cancer.

Tomatoes contain lycopene (a polyphenol plant compound that gives tomatoes their distinctive red color), which has a protective effect against one of the types of prostate cancer.

Tomato products provide 80% of the dietary lycopene consumed in the United States.

A study in Japanese people has shown the potential for beta-carotene consumption to reduce the risk of colon cancer,

The association of eating the fiber content of vegetables and fruits with a lower risk of colon cancer.

What are the nutritional benefits of tomatoes - getting healthy skin - losing weight - improving heart health - adding tomatoes to the diet helps protect against cancer

Diets rich in beta-carotene have a protective effect against prostate cancer.

We still need more human research to find the potential effects of beta-carotene and lycopene on cancer treatment and prevention.

2.Blood pressure:

Eating a low-sodium diet helps maintain a healthy blood pressure. Eating extra potassium is of equal importance because of its arterial-dilating effect.

Only 2% of American adults, according to the National Health and Nutrition Examination Survey (NHANES), get the recommended daily amount of potassium of 4,700 milligrams.

Eating extra potassium and low, measured amounts of sodium helps reduce the risk of death by 20%, regardless of the cause.

3.Heart health:

Tomatoes support heart health with their fiber, potassium, vitamin C and choline.

One of the most important dietary changes that helps the average person reduce the risk of developing cardiovascular disease is eating extra potassium and lower amounts of sodium.

Tomatoes contain folate (a folic acid salt), which helps balance homocysteine ​​(an amino acid produced by the breakdown of proteins), which increases the risk of heart attacks and stroke,

So regulating homocysteine ​​levels using folate reduces one of the factors for heart disease.

The role of increasing potassium intake is not limited to preventing cardiovascular diseases only,

But also to protecting muscles from lethargy, maintaining the proportion of minerals in the bones, and reducing the likelihood of kidney stones.


A new study showed a decrease in blood glucose levels in type 1 diabetics who follow a high-fiber diet (a cup of cherry

Tomatoes contains two grams of fiber), and this diet improved blood sugar, fat and insulin levels in patients with type 2 diabetes.

The American Diabetes Association recommends eating about 25 grams of fiber a day for women and about 38 grams for men.


Tomatoes are a laxative food for the intestine, as eating foods rich in fluids and fibers, such as tomatoes, help to moisturize the intestine and support normal movement.

Although fiber has an important role in relieving constipation by increasing the size of the stool, removing fiber from the diet has a positive effect in reducing constipation.

We still need more research to confirm the laxative effect of tomatoes.

6.Eye health:

Tomatoes have an effective role in protecting the eyes from damage caused by light, age-related macular degeneration (AMD), and cataracts, as they contain effective antioxidants such as lycopene and beta-carotene.

A recent age-related eye disease study (AREDS) found that people with a diet rich in the lutein carotenoids and zeaxanthin in tomatoes were 35% less likely to develop AMD.

7.The skin:

Collagen is an essential component of skin, hair, nails, and connective tissue.

Collagen production in the body depends on vitamin C deficiency, which causes scurvy.

Vitamin C is one of the most powerful antioxidants, so its lack of consumption is inversely proportional to the increased damage caused by sunlight, pollution and smoke.

It causes wrinkling of the skin and full of imperfections, in addition to other harmful effects on the skin.


Adequate intake of fluoride before and during pregnancy is necessary to avoid neural tube defects in the newborn.

Although it is possible to obtain folic acid (the synthetic compound folic) from dietary supplements.

We can speed up the process of obtaining it by adjusting the dietary measures.

Tomatoes are a natural source of folic acid, and pregnant women are advised to resort to nutritional supplements to meet their needs.

This also applies to women who are expecting to become pregnant in the near future.


Tomatoes are rich in nutritional ingredients, as one cup of sliced ​​or mashed tomatoes contains:

  •  32 calories.
  •  170.14 grams of water.
  •  1.58 grams of protein.
  •  2.2 grams of fiber.
  •  5.8 grams of carbohydrates.
  •  0 grams of cholesterol.

Tomatoes are rich in vitamins and minerals as they contain:

  •  18 milligrams of calcium.
  • 427 milligrams of potassium.
  •  43 milligrams of phosphorous.
  •  24.7 milligrams vitamin C.
  •  1,499 global units of vitamin A.

Tomatoes contain a wide range of beneficial nutrients and antioxidants, such as:

  •  Alpha-lipic acid.
  •  Lycopene.
  •  Choline.
  •  Folic acid.
  •  Beta-carotene.
  •  Lutein.

Cooking tomatoes can boost their content of essential nutrients, such as lycopene, carotenoids, lutein, and zeaxanthin.

Cooked tomatoes provide more lutein and zeaxanthin than sun-dried tomatoes or cherry tomatoes.


Tomatoes are easy to include in any diet.

Make sure to store tomatoes at room temperature and avoid freezing them to avoid losing their distinct flavor.

The following steps can be taken to introduce more tomatoes into any diet:

  •  Cherry or blueberry tomatoes can be dipped in hummus or dipped in yogurt and served as a snack or side.
  •  Sliced ​​tomatoes can be added to sandwiches or wraps.
  •  Low-sodium canned tomato cubes can be added to marinara sauces – made by hand or canned – and added to pasta.
  •  Canned, sliced ​​and dried tomatoes can be added to soups.
  •  Tomato slices can be eaten with toast and avocado.
  •  A quick sauce can be made by mixing diced tomatoes with onion, pepper, coriander and fresh lemon juice.
  •  Cut fresh tomatoes into cubes and add to rice, beans, quesadillas, or tacos. Add to scrambled eggs and eaten for breakfast.
  •  Add fresh tomato slices to slices of mozzarella cheese with balsamic vinegar and add chopped basil on top.
  •  They are used as an appetizer.


Adding tomatoes to your diet can do many harms.

The Environmental Working Group (EWG) annually publishes a list of fruits and vegetables with the highest percentage of pesticide residues, called the “Dirty Dozen Organic Food List.”

Until 2007, the tomatoes maintained the 10th place on this list while the cherry tomatoes were the 14th in it.

The Environmental Working Group advises people to buy organic tomatoes if possible, even though the public health benefits of eating organic foods have not been proven.

The group asserts that buying organic foods reduces the risk of exposure to pesticides, without evidence of their role in disease prevention.

Remember to wash your tomatoes well before eating them.

Foods rich in potassium, such as tomatoes, should be consumed in moderation when taking beta-blockers, as they increase potassium levels in the blood.

Consuming more potassium may be harmful to people with impaired kidney function, as failure to eliminate potassium increases the risk of death.

People with gastroesophageal reflux disease (GERD) may experience different symptoms (such as heartburn and vomiting) when consuming very acidic foods such as tomatoes.

It is advisable to adopt a multi-ingredient diet, as it is not possible to achieve a diet with clear health benefits by relying on just one type.

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