Tomatoes have become a staple in cuisines globally, with India now being the largest producer. These versatile fruits, commonly treated as vegetables, are key ingredients in salads, juices, curries, soups, and more. Apart from their culinary uses, tomatoes are rich in essential nutrients and minerals, including vitamins A, K, B1, B3, B5, B6, B7, and C, as well as folate, iron, potassium, magnesium, chromium, choline, zinc, and phosphorus. Consuming tomatoes regularly can greatly benefit overall health and wellness.
Nutritional profile of tomatoes
Tomatoes are low in calories but packed with vital nutrients. As per the National Institute of Nutrition (NIN), 100 grams of ripe tomatoes contain
- Energy: 19 kcal
- Carbohydrates: 2.7 g
- Total fat: 0.5 g
- Potassium: 204 mg
- Vitamin C: 28 mg
- Folic acid: 20 mcg
- Beta-carotene: 905 mcg
- Vitamin A: 151 mcg
These values highlight the tomato's status as a nutrient-rich food that supports various bodily functions, says Mumbai based nutritionist Rama Deshpande, also the founder of Your Health Pharma.
Health advantages of tomatoes
Cancer prevention: Lycopene, the compound giving tomatoes their red colour, is associated with a lower risk of cancers such as prostate, stomach, and colon cancer. Interestingly, cooking tomatoes increases their lycopene content, enhancing their anti-cancer properties.
Rich in vitamins and minerals: Tomatoes are an excellent source of vitamins C and A, iron, and potassium. Vitamin C serves as a powerful antioxidant, protecting cells from damage, while potassium is vital for nerve function and iron is crucial for maintaining healthy blood. Additionally, tomatoes are rich in vitamin K, which is essential for blood clotting, says Deshpande.
Skin health: The abundance of vitamins and minerals in tomatoes promotes healthy, radiant skin. Applying tomato juice can soothe sunburn, and regular consumption supports overall skin health.
Diabetes management: Research suggests that tomatoes can help reduce oxidative stress in type-2 diabetes, decrease inflammation, and prevent tissue damage. Although more studies on humans are needed, the current evidence is encouraging.
Repairing smoking damage: Tomatoes contain coumaric acid and chlorogenic acid, which help protect the body from the harmful effects of smoking by neutralising carcinogens.
Heart health: Lycopene, in combination with vitamins C, A, and E, supports cardiovascular health by lowering bad cholesterol (LDL) and reducing arterial plaque. Additionally, the potassium in tomatoes helps lower high blood pressure, providing comprehensive heart protection.
Regulating blood pressure: The potassium and lycopene in tomatoes aid in maintaining normal blood pressure levels. Potassium helps eliminate excess sodium from the body, thereby lowering blood pressure and relaxing blood vessel walls.
Aiding weight loss: Tomatoes are low in calories and high in fibre, making them an excellent choice for weight loss. They promote a feeling of fullness and reduce overall calorie intake. Studies have shown that tomato juice can significantly reduce body weight, fat, and waist circumference.
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