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Ruby red tomatoes are the perfect addition to any sandwich, pasta or pizza. Although cherry, plum and steak tomatoes are the most common varieties in the supermarket, there are more than 75 types of tomatoes. Just visit a local farmer’s market in the summer to find a beautiful heirloom or green tomato.
Tomatoes not only add juice and acidity to a dish, but they are also full of nutrients, such as potassium and vitamin C. Tomatoes also contain a beneficial compound called lycopene, which has antioxidant properties. Lycopene is more available when exposed to heat, as in cooked tomato products such as ketchup. And that’s good news because research claims that more than 80% of all commercially grown tomatoes are used in tomato products, such as soup, juice and sauce.
Let’s take a look at the health benefits of eating tomatoes, frequently asked questions about tomato products, and delicious tomato recipes.
Tomato nutrition
One cup of tomatoes has:
- 32 calories
- 2 grams of protein
- 0 grams of fat
- 7 grams of carbohydrates
- 2 grams of fiber (7% of the daily value (DV))
- 25 milligrams of vitamin C (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 bodily 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 radical 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 cancer and breast cancer, two of the most common forms of cancer. In particular, lycopene is believed to promote the death of cancer cells.
Another review states that lycopene consumption reduces the blood concentration of insulin-like growth factor 1 (IGF-1), which plays a role in the development of breast cancer in premenopausal women. Finally, a review of more than 30 different articles concluded that there is an inverse association between tomato consumption and prostate cancer risk.
Beyond cancer, eating tomatoes has been linked to heart health. A diet rich in tomatoes has been linked to a reduced risk of heart disease. Several studies have found a link between lycopene consumption and a reduced risk of coronary heart disease. An independent meta-analysis concluded that high lycopene consumption was associated with a lower incidence of mortality, cardiovascular disease, and stroke.
Are tomatoes a fruit or a vegetable?
Tomatoes contain seeds and are therefore a fruit. Technically, the part of the plant that bears seeds for reproduction is a fruit. The other parts of the plant, such as the root, leaves and stems are classified as vegetables. Tomatoes are known as a vegetable because they are salty.
Benefits of tomato juice
Tomato juice is a popular salty drink. While you can find 100% tomato juice, many other juice options combine tomatoes with other vegetables, such as carrots or beets. Tomato juice is a good source of nutrients, such as potassium and vitamin C, and also contains iron, vitamin A and fiber.
One thing to keep in mind: Tomato juice is quite high in sodium. The amount of salt in a serving of tomato juice varies by brand, but is usually more than 10% of the daily value. Opt for low-sodium tomato juice to avoid overdoing the salt, and limit your intake to 4 ounces per day.
Benefits of tomato soup
Tomato soup is a simple, avant-garde dish that is usually made with tomatoes, broth, seasoning, and sometimes cream. The recipe for tomato soup varies depending on whether it is canned or homemade, and each recipe is slightly different. But usually, tomato soup is a simple and healthy meal or dish that uses canned tomatoes as a base.
Although the soup has lycopene, vitamin A and vitamin C, the dish can also be high in sodium. Again, it’s best to check the nutrition facts to see how tomato soup fits into your daily sodium needs.
Healthy tomato recipes
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