Health Benefits of Tomatoes

The tomato is a fruit from the nightshade family. Despite technically being a fruit, it is generally eaten and prepared like a vegetable.

Tomatoes are usually red when mature, however they can also come in a variety of colors. These colors include yellow, orange, green, and purple.

Tomatoes provide unique health benefits. They are full of important vitamins and minerals like vitamin C and potassium. They are also rich in antioxidants, one called lycopene, is linked to several benefits, such as reduced risk of heart disease and certain cancers.

Tomatoes are enjoyed in many forms including fresh, cooked, and as a juice. Research shows that they help protect against chronic diseases and support a physically active lifestyle.

Let’s look at the health benefits they provide.

Health Benefits of Tomatoes

1. Packed with Disease-Fighting Antioxidants

Tomatoes are rich in powerful antioxidants called carotenoids. These carotenoids protect against cancer and atherosclerosis (hardening of the arteries). The most abundant type of carotenoid found in tomatoes is lycopene (a red pigment). Tomato products, like tomato paste, tomato sauces, and tomato juice, are the richest sources of lycopene.

Beta-carotene is another carotenoid in tomatoes. It is converted to vitamin A in your body.

2. Fight Inflammation

Clinical studies have found that tomato products lower inflammation that occurs in the development of cardiovascular disease.

3. Lower Cholesterol Levels

Tomato products have shown, in studies, to reduce LDL (“bad”) cholesterol levels.

4. Lower Blood Pressure

Tomato products are good sources of potassium which helps lower blood pressure.

5. Protect Heart Health

Tomato products protect the inner layer of blood vessels. This reduces the chances of plaque buildup.

6. Protect Skin Health

Tomato-based foods rich in lycopene have been found to protect against sunburn.

7. Boost Immune System

The vitamin C and beta-carotene in tomato products help support the immune system.

8. Reduce Cancer Risk

Research supports that foods high in lycopene reduce the risks of several types of cancer.

Ways to Enjoy Tomatoes

• Salads: Add raw tomatoes to your favorite salads.
• Sandwiches: Add sliced tomatoes to your sandwiches.
• Omelets: Add halved cherry tomatoes to your omelets and frittatas.
• Juice: Sip 100% tomato juice as is or use as a base for gazpacho.
• Roasted: Oven-roast raw tomatoes for a delicious side dish.
• Soups: Enjoy a hot bowl of tomato soup.
• Stews: Use cooked tomatoes in your favorite stews.
• Pasta Sauces: Use cooked tomatoes to make pasta sauces.
• Chili: Use cooked tomatoes as an ingredient in your favorite chili.
• Salsa: Make a tangy salsa with chopped fresh tomatoes, chopped cucumber, onion, cilantro, and lime juice. Be creative and add other ingredients such as black beans, corn, or chopped olives.