It's hard to believe that a fruit as humble as a tomato could provide so many health benefits, but it's true! Tomatoes are a nutritional powerhouse and are especially high in lycopene, a powerful antioxidant.
But that's not all. They also provide important vitamins and minerals, including vitamin C, potassium, and magnesium. And because they're low in calories and sodium, they're a great choice for people who are trying to eat healthy.
In this article, we'll take a closer look at the many health benefits of tomatoes and explore some of the ways you can add them to your diet. We will also tell you how to buy the perfect tomato and how to properly store them for retaining their full flavor.
Lastly, we’ll give 6 delicious recipes with tomatoes to try at home and we will answer any further questions you might still have in our FAQs section.
So keep on reading to find out everything about this superfood called tomato.
What Are Tomatoes?
Tomatoes are a fruit that belong to the nightshade family (Solanaceae). They are native to South America but are now grown and consumed worldwide. Tomatoes are typically round or oblong in shape, with bright red, yellow, or green skin and a juicy, fleshy interior.
They can be eaten raw or cooked and are commonly used in a wide range of dishes, including salads, sandwiches, sauces, and soups.
Tomatoes are a good source of several essential nutrients, including vitamin C, potassium, and folate, as well as antioxidants like lycopene and beta-carotene.
They have a sweet and slightly tangy taste and are enjoyed by many people for their versatility and health benefits.
Origin of Tomatoes
Tomatoes are native to Central and South America, where they have been cultivated as far back as 500 BC. The indigenous tribes of the region called them tomatl, “plump fruit” in their native language.
After the Europeans aboard Columbus’ ships discovered these fruits for themselves in 1493, they introduced the tomato to the Mediterranean area. Since then, the tomato has spread across much of the world and is now widely enjoyed in various dishes around the globe!
Nutritional Value of Tomatoes
Tomatoes are a nutritional powerhouse, providing significant health benefits and essential nutrients.
A single tomato (200 gr) contains:
- Vitamin C: 30% of the Daily Value (DV)
- Vitamin A: 19% of the DV (including beta carotene that converts to vitamin A in the body)
- Vitamin K: 20% of the DV
- Vitamin B6: 10% of the DV
- Folate (B9): 15% of the DV
- Niacin (B3): 4% of the DV
- Thiamin (B1): 3% of the DV
- Riboflavin (B2): 1.5% of the DV
- Vitamin E: 9% of the DV
- Fiber: 3 grams (11% of the DV)
- Potassium: 9% of the DV
- Calcium: 2.5% of the DV
- Iron: 3% of the DV
- Magnesium: 5% of the DV
- Phosphorous: 4% of the DV
- Zinc: 3.5% of the DV
- Calories: 36
But that's not all! Tomatoes also contain lycopene, an antioxidant that helps protect cells from damage. This makes them a powerful weapon in the fight against free radicals, which can cause cell damage and lead to diseases like cancer.
Health Benefits of Consuming Tomatoes
Tomatoes are packed with nutrients that offer a range of health benefits.
For one, they are high in antioxidants, which can help protect your cells against damage. This means that tomatoes can help reduce your risk of developing cancer and other diseases. Additionally, antioxidants can help improve your skin health and reduce the signs of aging.
Tomatoes are also a good source of vitamin C and lycopene. Vitamin C is important for wound healing, collagen production, and immune system health, while lycopene is a powerful antioxidant that can help protect your cells from damage.
In addition to all these health benefits, they are also low in calories and carbs, making them a healthy choice for people on a weight loss or diabetic diet.
Do you want to discover many more fruits that you can add to your diet and learn how beneficial fruits can be to our health? If yes, then read our article The Power of Fruits: Why They're Essential for Optimal Health
Complete List of Health Benefits of Consuming Tomatoes
Now that you know how nutritious tomatoes are, and that their consumption is associated with many health benefits, it’s time to have a look at the complete list of their health benefits.
1. Rich in Nutrients: Tomatoes are rich in several essential nutrients, including vitamin C, potassium, folate, and vitamin K. They are also a good source of antioxidants, which help to protect your body from damage caused by free radicals.
2. Supports Heart Health: The lycopene found in tomatoes has been linked to a lower risk of heart disease. They also contain fiber, which can help to reduce cholesterol levels and improve blood pressure.
3. Promotes Skin Health: The vitamin C and lycopene found in tomatoes can help to promote healthy skin. Lycopene has been shown to protect the skin from UV damage, while vitamin C helps to boost collagen production, which keeps skin looking young and healthy.
4. Helps with Digestion: Tomatoes are rich in fiber, which can help to improve digestion and prevent constipation. They also contain water, which helps to keep the digestive system hydrated and functioning properly.
5. Reduces Cancer Risk: The antioxidants found in tomatoes, including lycopene and vitamin C, may help to reduce the risk of certain types of cancer, such as prostate, lung, and stomach cancer.
6. Boosts Immune System: Tomatoes are a good source of vitamin C, which is essential for a healthy immune system. Vitamin C helps to stimulate the production of white blood cells, which fight off infections and diseases.
7. Supports Bone Health: Tomatoes are a good source of vitamin K, which plays a crucial role in bone health. Vitamin K helps to improve bone density and reduce the risk of fractures.
8. Reduces Inflammation: The antioxidants found in tomatoes, including lycopene and beta-carotene, may help to reduce inflammation in the body. Chronic inflammation has been linked to several health problems, including heart disease, diabetes, and cancer.
9. Helps with Weight Loss: Tomatoes are low in calories and high in fiber, which can help to promote weight loss by keeping you feeling full for longer and reducing overall calorie intake.
10. Improves Vision: Tomatoes are rich in vitamin A, which is important for maintaining good vision. Vitamin A helps to protect the eyes from age-related macular degeneration and cataracts.
11. Lowers Blood Sugar: The fiber and antioxidants found in tomatoes may help to regulate blood sugar levels and reduce the risk of diabetes. One study found that consuming tomato juice for 20 days resulted in significant improvements in insulin resistance in overweight women. (source: https://pubmed.ncbi.nlm.nih.gov/23069270/)
12. Anti-Aging: Tomatoes contain antioxidants that may help to prevent premature aging. Lycopene has been shown to protect the skin from UV damage, which can lead to wrinkles and other signs of aging.
13. Reduces the Risk of Stroke: Tomatoes have been linked to a lower risk of stroke, likely due to their high content of potassium, which helps to regulate blood pressure and reduce the risk of blood clots.
14. Reduces Inflammation in the Lungs: Tomatoes have been shown to reduce inflammation in the lungs, which may help to prevent respiratory problems such as asthma and chronic obstructive pulmonary disease (COPD).
Overall, incorporating tomatoes into your diet can be a great way to boost your overall health and well-being.
Different Types of Tomatoes
There are so many different types of tomatoes! Ranging from the small, sweet cherry tomatoes to the giant, beefsteak tomatoes, there's a type for everyone.
And each type of tomato has its own unique set of health benefits and nutritional value. For example, the lycopene in red tomatoes is an important cancer-fighting nutrient. And while all tomatoes are good sources of vitamins and minerals, some types have higher levels of certain nutrients than others.
So when you're shopping for tomatoes, be sure to check out the different types and find the ones that best suit your needs. With so many health benefits and nutritional values to choose from, it's easy to find one that's perfect for you.
The Ten Most Popular Tomato Varieties
There are hundreds of tomato varieties, with different colors, shapes, sizes, and flavors. Here are some of the most popular:
1. Beefsteak: These large, meaty tomatoes are typically used for slicing and are a popular choice for sandwiches and burgers.
2. Cherry: These small, bite-sized tomatoes are sweet and juicy and are often used in salads or as a snack.
3. Roma: These oblong, egg-shaped tomatoes are great for cooking and are commonly used to make sauces, pastes, and canned tomatoes.
4. Grape: These small, oval-shaped tomatoes are similar to cherry tomatoes but have a firmer texture and a slightly sweeter taste.
5. Heirloom: These varieties are often more flavorful and come in a range of colors, shapes, and sizes. They are known for their unique taste and are often used in salads or as garnish.
6. Campari: These sweet and juicy tomatoes are slightly larger than cherry tomatoes and are often used in salads or as a snack.
7. San Marzano: These elongated, plum-shaped tomatoes are known for their sweet, rich flavor and are a popular choice for making sauces.
8. Yellow: These tomatoes are typically sweeter and less acidic than red ones and can add a pop of color to salads and other dishes.
9. Green: These tomatoes have a tangy, slightly sour taste and are often used in fried green tomato dishes.
10. Black: These varieties are often larger and have a slightly smoky, sweet taste. This is just a small sample of the many tomato varieties available. Other popular varieties include Brandywine, Cherokee Purple, Celebrity, and Early Girl, among many others.
How to Add Tomatoes to Your Diet
Tomatoes are an incredibly versatile and delicious addition to both savory and sweet dishes. They are also packed with plenty of nutrients, including lycopene, which provides powerful antioxidant protection for the body.
If you’re looking for ways to add tomatoes to your diet in new and delicious ways, check out the following ideas!
1. Make tomato salsa by blending tomatoes with chopped onions, cilantro, lime juice, and garlic. Serve it with tortilla chips.
2. Top your favorite tacos with diced tomatoes for extra flavor and crunch.
3. Have fresh tomatoes on hand as a snack—cut slices to dip in hummus or cottage cheese.
4. Use diced tomatoes in omelets or vegetable scrambles for breakfast.
5. Mix diced tomatoes, black beans, corn, and peppers for a flavorful taco salad lunch or dinner dish.
6. Make tomato soup from scratch using fresh or canned tomatoes, broth, and herbs such as rosemary or thyme to taste.
7. Add halved cherry tomatoes and thin slices of mozzarella cheese to pizza for a unique twist on traditional pizza topping combinations.
8. Start the day off with a blend of ripe roma tomatoes for breakfast smoothies that combine the flavors of sweet and savory together into one drinkable meal-on-the-go option!
9. Include cooked tomatoes with pasta dishes—try stirring cooked spaghetti squash with sautéed cherry tomatoes and Parmesan cheese for a simple yet delicious dinner entree option!
10. Add sautéed chopped Roma tomatoes to quesadillas as they cook in the skillet to give them an added boost of flavor!
From staples like salsa and soups to creative dishes such as smoothies and quesadillas, there are endless possibilities when it comes to adding tomatoes to your diet. With their delicious taste and impressive nutrient profile, they make a great addition to any meal!
How to Choose the Best Tomatoes
When you're at the store, there are a few things you can do to make sure you're getting the best tomatoes.
First, choose tomatoes that are heavy for their size—they'll have more juice and be less watery. Second, give them a little squeeze—they should be slightly soft but not too squishy. And finally, smell them—they should have a sweet fragrance.
If you're looking for a particular type of tomato, here are a few of the most popular varieties:
Beefsteak tomatoes are large and round with smooth skin. They're perfect for slicing and eating raw or using in salads.
Cherry tomatoes are small and oval-shaped with thin skin. They're super sweet and perfect for snacking on or using in sauces.
Heirloom tomatoes are another type of salad tomato that come in all sorts of shapes, sizes, and colors. They tend to be on the sweeter side and have thinner skin.
How to Store Tomatoes
Tomatoes are a great addition to any diet, but learning how to properly store them will help ensure that they stay fresh and flavorful for longer!
The best way to store tomatoes is to keep them at room temperature on a kitchen counter or shelf. It’s important to avoid storing them in the refrigerator, as cold temperatures can cause their flavor and texture to deteriorate quickly. But you should consume them in the next few days before they go bad.
To extend their lives even longer, you can also put them in the fridge but they would certainly lose some of their flavor. You can also freeze them by blanching them and then placing them in a resealable plastic bag.
By following these few simple steps, you can make sure that your tomatoes stay fresh and tasty for as long as possible!
Finding Alternatives to Fresh Tomatoes
Not everyone has access to fresh tomatoes or the time to grow their own. If you find yourself in this predicament, there are several good alternatives.
Canned tomatoes are a convenient option and can be found in most supermarkets. Look for brands that use whole, peeled tomatoes and avoid those with added salt or sugar. You can also buy tomato sauce, tomato paste, and diced tomatoes canned or in jars. These products can be used in a variety of recipes.
Tomato powder is another option and can be found in some health food stores. This product is made from dried tomatoes that have been ground into a powder. It's a great way to add tomatoes to sauces, soups, and stews.
If you have access to a dehydrator, you can make your own dried tomatoes at home. This is a great way to preserve an abundant harvest or take advantage of discounted prices at the end of tomato season.
Cooking With Tomatoes for Maximal Health Benefits
Tomatoes are not only delicious, but they're also one of nature's most perfect foods. They're packed with vitamins, minerals, and antioxidants, and they have a host of health benefits.
The best way to maximize the nutritional value of tomatoes is to cook them. Cooking tomatoes breaks down the cell walls and releases lycopene, which is an antioxidant that has been linked to a reduced risk of heart disease and cancer.
When cooking with tomatoes, always use fresh tomatoes that are in season. And if you're using canned tomatoes, look for brands that use tomatoes that were picked at their peak ripeness and canned within hours.
Recipes Featuring Tomatoes
Tomatoes are a great way to add flavor and nutrition to any meal. With the right recipes, you can enjoy fresh and delicious dishes containing this versatile fruit. Here are 6 tasty recipes featuring tomatoes that will help you make the most of this delicious ingredient!
1. Roasted Tomato and Garlic Soup
Preheat oven to 400°F. Slice tomatoes in half, lay on a baking sheet, and toss with garlic cloves, olive oil, salt, and pepper. Roast for 45 minutes until tomatoes are soft and slightly charred. Place roasted tomatoes, garlic cloves, and a tablespoon of olive oil into a large pot and stir over medium heat for about 5 minutes.
Add 4-5 cups of vegetable broth to the pot and bring to a boil before reducing the heat to low. Simmer for 15-20 minutes then pour the mixture into the blender or use an immersion blender to puree. Stir in 1/4 cup of heavy cream, season with salt & pepper as needed, and serve warm!
2. Creamy Fried Ravioli
Start by frying frozen ravioli according to package instructions. Slice one onion and sauté until it turns translucent about 10 minutes over medium heat then add 12 ounces of diced tomatoes (canned or fresh both work).
Cook this mixture until the tomatoes are soft and most of the liquid is evaporated (about 10 minutes). Mix everything together in a pan with 1/2 cup heavy cream or half & half plus 1/2 teaspoon Italian seasoning blend (basil, oregano, thyme). Bring to a low simmer for 8-10 minutes until the sauce thickens up a bit then serve!
3. Caprese Salad
Slice 4 ripe Roma tomatoes into chunks and place on a large platter along with thick slices of fresh mozzarella cheese cut into cubes and 6-8 fresh basil leaves roughly torn into bits by hand. Drizzle with olive oil & balsamic vinegar plus a sprinkle of S&P right before serving—optionally garnish with freshly cracked black pepper!
4. Grilled Caprese Sandwich
Toast two slices of ciabatta bread lightly over the grill top while you slice one large tomato & one large ball of fresh mozzarella cheese each into thin slices to create four total thin slices.
To assemble the sandwiches, spread pesto onto both sides and lightly toast on the grill top before adding tomato slices topping them off with cheese. Allow it to melt slightly before building the second piece, and press lightly together after flipping each sandwich so that it sticks together nicely. Enjoy!
5. Tomato Basil Egg Bake
Preheat oven to 375 degrees F (190 C )and grease an 8x8 ceramic baking dish. Spread chopped Roma tomatoes across the bottom. Pour 5 beaten eggs mixed with 1/2 teaspoon Italian seasoning blend (basil, oregano & thyme) evenly into the prepared dish. Top evenly with 1/4 cup of freshly grated parmesan cheese. Bake until eggs are set, about 25-30 minutes. Serve warm and enjoy!
6. Grilled Halloumi & Tomato Skewers
Preheat the grill or grill pan to medium-high heat. Cut halloumi cheese & cherry tomatoes into pieces—make sure they’re similar sizes so they cook evenly. Skewer halloumi alternating between tomato pieces. Grill kebabs for 2-3 minutes on each side & serve. Enjoy!
From grilled halloumi and tomato skewers to a creamy fried ravioli dish, these 6 recipes featuring tomatoes are an exciting way to take your meals up a notch! Whether you’re looking for an easy weeknight dinner or a show-stopping brunch dish, each of these dishes featuring tomatoes will be sure to leave your family satisfied!
FAQs About Tomatoes
Tomatoes are a great source of vitamins, minerals, and antioxidants and can make an excellent ingredient for delicious meals. If you’ve ever had any questions about how to store or cook with tomatoes properly, or what the health benefits of eating them are, read on for answers to some of the most frequently asked questions about this superfood!
1. What are the health benefits of eating tomatoes?
Tomatoes are rich in a variety of vitamins and minerals, such as Vitamin C, Vitamin K, and potassium. They also provide powerful antioxidant protection with their high concentration of lycopene. Their health benefits range from improved cardiovascular health and cancer and diabetes prevention to weight loss and skin health.
2. Is it safe to eat tomatoes raw?
Yes, you can safely enjoy raw tomatoes. Simply wash them thoroughly before eating to remove any bacteria that may be present.
3. How can I add more tomatoes to my diet?
There are plenty of ways to incorporate them into your diet! Try making homemade salsa, adding diced tomatoes to omelets, or roasting them for a simple side dish or in addition to soups or pasta dishes.
4. How should I store fresh tomatoes?
Fresh tomatoes should be stored at room temperature on a kitchen counter or shelf and should not be refrigerated as this tends to diminish their flavor and texture over time.
5. Can I freeze fresh tomatoes?
Yes, you can freeze fresh tomatoes by blanching them first in boiling water for 2-3 minutes until their skins start to peel off easily, then placing them in resealable plastic bags for future use!
6. Is canned tomato sauce healthy?
Canned tomato sauces can still provide some of the same health benefits as fresh ones depending on the ingredients used—look for varieties with no added sugar and minimal sodium content for the best nutritional value!
7. What is the best way to cook with canned tomatoes?
Canned tomatoes are great additions to savory dishes like stews and casseroles! Be sure to drain the liquid first before adding them in so that your dish doesn’t become too soupy or watery during cooking time!
8. Are there non-cooking uses for canned tomato sauce?
Yes, you can use canned tomato sauce as part of a marinade or salad dressing, as well as a spread on sandwiches or toast! It adds great flavor without having to do any extra cooking time beforehand!
9. What type of tomato is best for making salsa?
Roma tomatoes make great salsas due to their meaty texture and minimal seeds, but feel free to experiment with different types of ripe summer tomatoes if desired!
10. Does cooking destroy lycopene found in tomatoes?
Cooking does not destroy lycopene; it actually enhances its bioavailability so that our body can better absorb it once we consume cooked vegetables containing this compound!
In a Nutshell
From learning how to store fresh tomatoes to discovering the best type for making salsa, these 10 FAQs about tomatoes provide a helpful and informative guide for those looking to incorporate this nutritious fruit into their diet.
With lycopene, potassium, and plenty of other vitamins and minerals working together in harmony with every tomato eaten, there’s no reason not to give them a try in your next meal!
Conclusion
All in all, tomatoes are a valuable nutritional source and offer a range of health benefits that make them an important part of a healthy diet. Adding them to your diet can help protect you from a variety of diseases and conditions, and they are a tasty and versatile way to boost your overall health.
More Fruits for Your Health:
The Many Health Benefits of Apples
The Health Benefits of Blueberries: An Antioxidant Powerhouse
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