Tomatoes fit the botanical definition of fruit because they are fleshy parts of the plant that encase the seeds. Because of its flavour, application in food, and vitamin content, tomatoes are regarded as a vegetable for dietary and culinary purposes. The phenomenal tomato benefits are attributed to the antioxidant lycopene, which is abundant in them. Tomato nutrition includes potassium, vitamin C, folate, and vitamin K. Read on to know everything about this fruit.
Nutritional Value of Tomatoes
95% of tomatoes are water and the rest 5% consists of carbohydrates and fibre, The calories in tomatoes are as little as 18 and so it gives you the benefit of adding fewer calories when incorporated into the diet.
| Calories | 18 |
| Protein | 0.9 gms |
| Carbs | 3.9 gms |
| Sugar | 2.6 gms |
| Fibre | 1.2 gms |
| Fat | 0.2 gms |
The tomatoes are a good source of several vitamins and minerals.
Vitamin C: This is an essential nutrient and antioxidant. You can derive 28% of the RDA of vitamin C from a medium-sized tomato.
Potassium: Potassium helps in regulating blood pressure levels.
Vitamin K1: Vitamin K1 is essential for blood clotting and maintaining bone health.
Vitamin B9 (Folate): Vitamin B9 is one of the B vitamins that is required for efficient tissue growth and cell function. Pregnant women require more Vitamin B9.
The other plant compounds that are part of tomato nutrition are
Beta carotene: Foods get their orange or yellow colour from this Beta carotene which is a powerful antioxidant. It is converted to Vitamin A in the body.
Lycopene: Lycopene, the red pigment, which gives tomato the deep red colour is a potent antioxidant and intensive studies have been conducted on its health benefits.
Naringenin: Studies on mice have demonstrated that Naringenin, the flavonoid found in tomato skin decreases inflammation and provides protection against various diseases.
Chlorogenic acid: With its powerful antioxidant properties chlorogenic reduces blood pressure levels in persons who have high blood pressure levels.
The rich colour of tomatoes is acquired from chlorophylls and carotenoids. When tomato starts ripening, chlorophyll (green) is reduced and carotenoids (red) are synthesised.
Health Benefits of Tomatoes
Tomato benefits abound. Consumption of tomato and tomato-based foods provides various health benefits including reducing the risk of heart diseases and cancer. Some of the tomato benefits are explained below.
1. Promotes Heart Health
Of late, incidences of death due to heart disease and stroke are on the rise. Studies have shown that depleted levels of lycopene and beta-carotene are linked to the risk of heart disease and stroke. Consuming lycopene supplements will help reduce LDL (bad) cholesterol. Clinical studies conducted on tomato benefits indicated that they reduce inflammation as well as markers of oxidative stress. They may also reduce the risk of blood clotting by protecting the inner layers of the blood vessels.
2. Promotes Skin Health
Tomatoes are the primary source of lycopene, which protects your skin from sunburns. It cannot be a substitute for sunscreens as you cannot apply it topically but it helps within by working on your cells. Studies have shown that people who consumed 40 grams of tomato-based food that provided 16 mg of lycopene along with olive oil continuously for 10 weeks were less susceptible to sunburns.
3. May Help Protect Against Cancer
The unlimited growth of abnormal cells that spread beyond the standard boundaries is the main cause of cancer. It also spreads widely and invades the other parts of the body as well.
Investigations conducted on tomato and tomato-based foods have shown that they may reduce the risk of stomach, prostate, and lung cancer. Carotenoids found in abundance in high amounts of tomatoes may protect women against breast cancer.
4. May Benefit Eye Health
Lutein and zeaxanthin, which are found in tomatoes, may help shield your eyes from the blue light produced by digital gadgets like smartphones and computers. They might also lessen headaches brought on by eyestrain and keep your eyes from getting weary. And according to some studies, they may even reduce your risk of developing an advanced stage of age-related macular degeneration, which can become the cause of blindness.
5. May Improve Oral Health
By combating free radicals, research has shown that lycopene may help with the gum disorders gingivitis and periodontitis just as it may help prevent cancer. However, eating a lot of raw tomatoes can harm the enamel on your teeth due to the high acid content, and cleaning right away might exacerbate this damage. Brush your teeth after about 30 minutes of consuming tomatoes.
Ways to Include Tomato in Your Diet
You can derive the benefits of tomato juice or tomatoes by including them in various easy ways in your diet. You can either replace sweetened drinks with tomato juice or incorporate tomatoes into your regular diet in many other easy ways.
1. Tangy Tomato Chutney
Ingredients required
- 1 tbsp Olive oil
- 400 gms chopped ripe tomatoes
- 1 tbsp sundried tomato paste
- 1 onion finely chopped
- 1 garlic clove crushed
- A pinch of sugar
Preparation method
- Heat olive oil in a pan.
- Add chopped onions and fry till soft.
- Add crushed garlic clove and stir for some time
- Mix in sundried tomato paste and chopped tomatoes and sugar.
- Cook for about 20 to 25 minutes till the mixture is rich and thick.
- Cool before serving.
2. Tomato Soup
Ingredients required
- 2 tbsp butter
- 500 gms chopped tomatoes
- 1/3rd cup chopped onions
- 2 bay leaves
- 1 teaspoon chopped garlic
- Salt to taste
Preparation method
- Melt butter in a pan. The butter should just melt and not burn.
- Add bay leaves and stir until brown.
- Add chopped garlic and onion to the pan and saute till onions are translucent.
- Add fresh chopped tomatoes and a pinch of salt.
- Cover the pan and simmer on low to medium heat till the tomatoes are soft. Stir in between and if the tomatoes dry up and stick to the pan, add some water and allow to simmer.
- Once the tomatoes are soft and cooked, remove from heat and allow to cool.
- Remove the bay leaves and blend the mixture in a blender to make a smooth puree.
- You can strain the puree to get a smoother soup but it is optional.
3. Tomato Salad
Ingredients required
- 4 tomatoes finely chopped
- 1 red onion finely chopped
- Juice of ½ lemon
- A pinch of cayenne pepper
- ½ tsp cumin seeds
- A handful of chopped coriander leaves
- Mint leaves (optional)
- Green chillies
Preparation method
- Mix all the ingredients along with a pinch of salt and allow to rest for some time.
- Garnish with mint leaves and chillies before serving.
4. Tomato Juice
Ingredients required
- 6 ripe tomatoes-remove the central hard part and the seeds before chopping
- 2 carrots-peeled and chopped
- 1 celery stick-chopped
- ¼ tsp ground black pepper
- Salt to taste
- Ice cubes
Preparation method
- Mix all the ingredients except salt and blend it in a blender
- Strain the extracted juice and add salt and pepper.
- Add ice cubes and serve.
Conclusion
Tomatoes are a part of most Indian cuisine. The plant compound lycopene found in abundance in tomatoes is responsible for several tomato benefits. The high antioxidant properties of lycopene protect against several diseases including heart disease, cancer, and sunburn. It is the most valuable part of the daily diet as it contains several other nutrients like potassium, Vitamin C, Folate, and Vitamin K1 that help in the upkeep of overall health.
