A tomato’s bright red colour doesn’t just make it visually appealing; it indicates that it contains high levels of lycopene, an antioxidant that provides numerous health benefits. Let’s take a look at the 11 most important health benefit of tomatoes and explore how to incorporate them into your diet on a regular basis!
Nutritional value
Many people think that tomatoes are just a vegetable, but they’re actually more like a fruit. One medium tomato (about 5 ounces) contains only 45 calories and supplies your body with an excellent source of vitamin C.
More than 300 percent of your daily vitamin C needs can be met by eating one serving of tomatoes! Vitamin C is an antioxidant that protects cells against free radical damage.
It helps to strengthen your immune system, which may help prevent colds, flu and other infections. It also plays a role in building collagen in bones, cartilage and teeth.
Vitamin A content
Often found in leafy greens, carrots, and sweet potatoes, vitamin A plays a role in vision, bone growth, and cell development. One serving of tomatoes has 110 percent of your daily recommended amount—great news if you don’t get enough fruits and veggies otherwise.
A diet high in vitamin A may reduce your risk for heart disease and certain cancers like prostate cancer. Plus, it’s essential for healthy immune function and skin health.
Anti-cancer properties
Research has shown that tomatoes may play a role in preventing cancer. The antioxidants, vitamins, and other compounds found in tomatoes work together to prevent DNA damage and reduce your risk for several types of cancer, including prostate cancer.
The lycopene found in tomatoes may also slow down tumor growth and spread, according to results from a 2007 study published in Cancer Research. Lycopene may also help protect against heart disease by slowing blood clotting, which reduces stroke risk and prevents plaque buildup in arteries.
Can lower blood pressure
One study found that drinking tomato juice can significantly lower blood pressure. Participants drank about two-and-a-half cups a day for eight weeks and saw an 11 percent decrease in systolic blood pressure, which is a measure of pressure in your arteries when your heartbeats.
Tomato juice contains potassium, magnesium and other minerals that help relax muscles and open up arteries, says study author Patricia Holden, PhD, RD. Hypertension is one risk factor for stroke. If you already have hypertension or another cardiovascular disease, talk to your doctor before adding tomatoes to your diet.
Improves sleep quality
A study published in BMC Complementary and Alternative Medicine found that volunteers who were given tomato juice before bed reported that it helped improve their sleep quality.
Similarly, a 2012 study published in Neuropsychopharmacology found that ingestion of tomato extract—in addition to improved mood and reduced stress—improved overall sleep quality in elderly individuals with mild cognitive impairment.
The authors hypothesize that natural ingredients like lycopene from tomatoes may help protect against oxidative stress-induced damage during nighttime hours.
Slow cancer growth
Studies have found that eating a tomato-rich diet can slow down cancer growth. The particular chemicals in tomatoes that fight cancer are called lycopene and beta-carotene. Lycopene has been found to stop prostate cancer cells from growing, while beta-carotene is thought to help protect against lung cancer, colon cancer, and breast cancer.
It’s also possible that other phytochemicals in tomatoes—compounds that act as antioxidants—could be helping out with your health as well. Regardless of which phytochemical or chemicals are fighting off disease for you, tomatoes are worth including in your diet on a regular basis for their protective benefits alone!
Helps to reduce heart disease risk factors
Heart disease is a leading cause of death worldwide. A study conducted in China found that eating tomatoes can help lower cholesterol and triglyceride levels, which are both risk factors for heart disease.
That’s great news considering heart disease remains one of America’s biggest killers, claiming nearly 500,000 lives each year in America alone. The simple steps you take to reduce your risk for heart disease—such as eating a diet rich in tomato products—could save your life one day. (source)
Good for skin health
Tomatoes are very high in vitamin C, a powerful antioxidant that is good for your skin. Vitamin C can help protect your skin from sun damage, which is important because UV rays from sunlight can cause wrinkles and discolouration. Additionally, it can help prevent acne by neutralizing free radicals.
You’ll want to eat tomatoes raw or cook them slightly so you keep their natural nutrients. Limit yourself to two servings per day to avoid overdose (which can lead to diarrhoea).
Tomatoes are rich in antioxidant carotenoids, including beta-carotene and lycopene. In addition to being good for your skin, these antioxidants are thought to help reduce your risk of heart disease and cancer. Lycopene may also play a role in healthy eye function and bone health.
The key is consuming tomatoes with a little bit of fat (such as olive oil or mayonnaise) so that you absorb more nutrients from them when you eat them.
Health Benefit Of Tomatoes for Eyes
Vitamin A, Vitamin K, and folate are essential for good vision. Low intakes of these vitamins have been linked to an increased risk of cataracts, macular degeneration, night blindness and visual impairment in children (World Health Organization 2011).
Lycopene is a red carotenoid pigment found in tomatoes that has a high antioxidant activity which can help prevent age-related macular degeneration (Archives Ophthalmology 2001).
Research also suggests that carotenoids may protect against UV-induced photoreceptor damage. The highest concentrations of lycopene are found in cooked or processed tomatoes including tomato paste and ketchup (Liu 2009).
Boosts energy levels
Because they’re loaded with fibre, tomatoes can help you feel full longer. This keeps your energy levels elevated, which is especially important if you’re trying to lose weight. Fibre also helps speed up digestion and detoxification, helping to eliminate toxins and waste from your body more quickly.
The antioxidants in tomatoes protect your cells from free radical damage while providing vitamins that boost energy levels naturally.
Health Benefit Of Tomatoes for Immune System
Tomatoes contain many beneficial vitamins and nutrients, like beta-carotene. As a powerful antioxidant, beta-carotene is known to help fight free radicals in your body.
These dangerous molecules can damage your cells, possibly resulting in cancer and heart disease. Beta-carotene may also keep your immune system strong by protecting you from infections like colds and flu.
Conclusion
Many studies show that tomatoes have positive effects on heart health, brain health, and even vision. If you’re looking for a tasty way to improve your well-being, keep tomatoes in mind.
For example, tomato-based pasta sauce has a lot more fibre than traditional red sauces. It also contains lycopene—the same substance found in vegetables like guava and watermelon.
In addition to being incredibly good for your body. Tomatoes are also full of important vitamins (A and C) as well as antioxidants (including beta-carotene). So next time you’re making spaghetti or tossing a salad, consider including some fresh tomatoes! You can add them raw or try them lightly sautéed or roasted with olive oil.
