Top Health Benefits of Tomatoes

Often mistaken for a vegetable, tomatoes are technically fruits packed with antioxidants, vitamins, and powerful plant compounds, such as lycopene. From boosting heart health to improving skin and vision, tomatoes offer a wide range of science-backed health benefits. 

In this blog, discover the top tomato benefits, their nutritional value per 100g, and how this low-calorie superfood can support your overall well-being.

Nutritional Value of Tomatoes (Per 100g)

The water content of tomatoes is approximately 95%. The other 5% is mainly made up of carbohydrates and fibre.

This is what a 100-gram raw tomato has:

• Calories: 18
• Water: 95%
• Protein: 0.9 grams
• Carbs: 3.9 grams
• Sugar: 2.6 grams
• Fibre: 1.2 grams
• Fat: 0.2 grams

Key Nutrients in Tomatoes and Their Functions

The water content of tomatoes is about 95% or so. The other 5% is mostly made up of carbohydrates and fibre.

1. Carbs

4% of raw tomatoes are made up of carbs, which means that a medium-sized tomato has less than 5 grams of carbs (123 grams). Sugars like glucose and fructose, which are simple sugars, account for almost 70% of the carbohydrates in food.

2. Fibre

There are about 1.5 grams of fibre in an average-sized tomato. Tomatoes contain a lot of fibres that can’t be broken down, such as hemicellulose, cellulose, and lignin. Most of these fibres can’t be broken down. 

Fresh tomatoes don’t have a lot of carbs, so you can eat them without having to worry. The carbs are mostly simple sugars and insoluble fibres. These fruits are mostly water. To get vitamins and minerals, you need to eat foods that

3. Tomato Vitamins and minerals

Tomatoes are a good source of many of these vitamins and minerals. 

• Tomatoes are a rich source of vitamin C, an essential nutrient and powerful antioxidant that supports overall health and well-being.
• Potassium is an essential mineral, and tomatoes are a good source of it. This helps support healthy blood pressure levels and may reduce the risk of heart disease.
• Vitamin K1 (Phylloquinone): This form of vitamin K helps your blood clot properly and supports bone health. Getting enough of it is essential for maintaining these vital functions.
• Folate (Vitamin B9): Folate is a B vitamin that supports healthy tissue growth and proper cell function. It is especially important during pregnancy to prevent birth defects and support fetal development.

4. Lycopene and Other Antioxidants in Tomatoes

Lycopene, a carotenoid and antioxidant, is found in many tomatoes and is effective in neutralising free radicals that can contribute to cancer development. It has been demonstrated that the lycopene in tomatoes can help combat various types of cancer. A study found that it can also help stop the growth of prostate and breast cancers.

Tomato Health Benefits

1. Prostate Health Benefits of Tomatoes

Lycopene, a compound found in tomatoes, may help mitigate the effects of DHT, a hormone that contributes to the enlargement of the prostate. By lowering DHT levels and fighting oxidative stress, tomatoes can support prostate health and may help reduce the risk of complications or prostate cancer.

2. Tomatoes and Their Anti-Carcinogenic Properties 

The coumaric acid and chlorogenic acid in tomatoes help combat the main carcinogens found in cigarettes. These are nitrosamines. Tomatoes have both. Vitamin A, which is found in high amounts in tomatoes, has been shown to lessen the effects of cancer agents.

3. Tomato Benefits for Skin Health 

Tomatoes are approximately 95% water, which makes them beneficial for your skin’s health. Because lycopene has UV ray-blocking properties, it can help protect your skin from sun damage and maintain its health.

4. Digestive Health Benefits of Tomatoes 

Tomatoes help keep the digestive system healthy by stopping both constipation and diarrhoea. They also help you avoid getting jaundice and effectively eliminate waste from your body. 

Additionally, they contain a lot of fibre, which can help expand the bowels and alleviate symptoms of constipation. 

A healthy amount of fibre helps the smooth digestive muscle move and release gastric and digestive juices. This can change your bowel movements, which can improve your digestive health and help you avoid getting sick.

5. Tomatoes for Eye Health

Tomatoes contain high levels of antioxidants like lycopene, lutein, and beta-carotene, which help shield the eyes from damage caused by light exposure. These compounds may also lower the risk of developing cataracts and age-related macular degeneration (AMD).

According to findings from the Age-Related Eye Disease Study (AREDS), individuals who consumed more dietary lutein and zeaxanthin, both found in tomatoes, had a lower risk of developing the advanced form of AMD.

6. Tomatoes and Brain Health 

Many neurodegenerative diseases, like Alzheimer’s and Parkinson’s, have the same oxidative damage pathway. If this pathway is blocked, it lowers the chances of developing or progressing the disease. 

Lycopene and the small amount of folate in tomatoes can help break down high levels of homocysteine. This can help keep your brain working at its best (which has a pro-inflammatory impact).

7. Tomatoes for Weight Loss Support 

While on a weight-loss plan, fat cells become more oxidised. This is normal. Because more oxidation typically occurs on a system-wide level, this can lead to increased oxidation-related problems, resulting in further skin damage. 

However, tomatoes can help counteract this increased exposure to oxidative stimuli. They contain a high amount of lycopene and other phytochemicals, including vitamins C and E. They’re also very low in calories and filling, which makes them ideal for calorie-restricted diets. Because you won’t gain weight or get sick from eating too much, you can eat as much as you want.

8. Immunity-Boosting Properties of Tomatoes 

Tomatoes contain a variety of antioxidant vitamins, including vitamin C and vitamin E. These vitamins help the immune system by stimulating the production of white blood cells, which aid the body in fighting off infections. 

Many people are unaware that a significant portion of the immune system is also located in the digestive tract. Tomatoes have soluble fibre that can help support the immune system as well. 

Holistically, tomatoes are the best thing you can do for your immune system, so don’t skimp on this superfood.

9. Tomatoes and Blood Pressure Management 

Some studies have shown that consuming tomatoes may help lower blood pressure. Some preliminary studies have also suggested that tomatoes may have the potential to lower cholesterol levels in adults.

Takeaway!

Tomatoes are more than just a kitchen staple—they’re a nutrient powerhouse offering benefits for your heart, skin, eyes, immune system, digestion, and even prostate health. Rich in lycopene, vitamins A, C, and K, and low in calories, tomatoes are easy to incorporate into everyday meals. 

Whether eaten raw, cooked, or juiced, tomatoes can significantly improve overall health. However, always consult your doctor if you have specific dietary concerns, such as allergies or medical conditions.

Expert Quote:

“Tomatoes are a rich source of lycopene and vitamin C, both strong antioxidants that play a critical role in reducing oxidative stress and supporting a healthy body.”

-Dr Anubha Karol

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References:

• How might tomatoes provide health benefits? : USDA ARS. (n.d.). https://www.ars.usda.gov/news-events/news/research-news/2024/how-might-tomatoes-provide-health-benefits/
• Collins, E. J., Bowyer, C., Tsouza, A., & Chopra, M. (2022). Tomatoes: An extensive review of the associated health impacts of tomatoes and factors that can affect their cultivation. Biology, 11(2), 239. https://doi.org/10.3390/biology11020239
• Chew, Emily Y., et al. “Secondary Analyses of the Effects of Lutein/Zeaxanthin on Age-Related Macular Degeneration Progression.” JAMA Ophthalmology, vol. 132, no. 2, 1 Feb. 2014, p. 142, https://doi.org/10.1001/jamaophthalmol.2013.7376.