Tomatoes are native to South America. Although considered a fruit, tomatoes are often eaten and prepared as a vegetable. Tomatoes contain the antioxidant lycopene, which has been linked to many health benefits, including reducing the risk of heart disease and cancer.

1. Nutritional value of tomatoes

Tomatoes contain a lot of vitamin C.

The highest percentage of water in tomatoes is 95%, the remaining 5% is mainly carbohydrates and fiber. In 100 grams of raw tomatoes include the following nutritional composition: 18 kcal, 0.9 grams of protein, 3.9 grams of carbs, 2.6 grams of sugar, 1.2 grams of fiber, 0.2 grams of fat…

• Carbs in tomatoes include: Simple sugars, such as glucose and fructose, account for nearly 70% of the carb content.
• Fiber: Provides about 1.5 grams in each medium-sized tomato. 87% of the fiber in tomatoes is insoluble fiber, in the form of hemicellulose, cellulose and lignin.
• Vitamins and minerals: Tomatoes are a source of many vitamins and minerals: Vitamin C, an essential nutrient that also acts as an antioxidant. A medium sized tomato can provide the body with about 28% of the Reference Daily Intake (RDI). Potassium, an essential mineral, potassium is beneficial for blood pressure control and preventing heart disease. Vitamin K1 or phylloquinone, plays a very important role in blood clotting and bone health.
• Folate (vitamin B9) one of the B vitamins, folate is important for normal tissue growth and cell function. It is especially important for pregnant women.

2. Other Plant Compounds in Tomatoes

The vitamin content and plant compounds in tomatoes can vary by cultivar, environment, etc. The main plant compounds in tomatoes are:

• Lycopene. It has a red pigment and also acts as an antioxidant. The health benefits of Lycopene have been widely studied.
• Beta carotene, an antioxidant that often gives foods their yellow or orange color, beta carotene is converted to vitamin A in the body.
• Naringenin. This flavonoid compound found in tomato skin has been shown to reduce inflammation and protect against various diseases in mice.
• Chlorogenic acid. A powerful antioxidant, chlorogenic acid can lower blood pressure in people with high levels.
• Chlorophyll and carotenoids (such as lycopene) are responsible for the rich color of tomatoes. As the ripening process begins, chlorophyll (green) is broken down and carotenoids (red) are synthesized.

Tomatoes contain many different plant compounds.

• The carotenoid lycopene is most abundant in ripe tomatoes, especially notable when it comes to fruit phytochemicals. It is found in the highest concentrations in tomato skin. The redder the tomato, the higher the lycopene content.

Tomato products, such as tomato sauce, tomato juice, and tomato paste, are the richest dietary sources of lycopene in the Western diet, providing more than 80% of the lycopene in the US diet.

Processed tomato products are typically much higher in lycopene than fresh tomatoes. For example, ketchup boasts 10–14 mg of lycopene per 100 grams, while a 100-gram fresh tomato contains only 1–8 mg.

However, ketchup is typically consumed in very small amounts. Therefore, it is easy to increase your lycopene intake by eating raw tomatoes, which also have much less sugar than ketchup.

Other foods in your diet can have a strong effect on lycopene absorption. Combining this plant compound with fat can increase absorption by up to four times. However, not everyone absorbs lycopene at the same rate.

3. Health Benefits of Tomatoes

What are the benefits of eating tomatoes? Consuming tomatoes and tomato products has been linked to improved skin health and a reduced risk of heart disease and cancer.

3.1. Cardiovascular Health

Heart disease, including heart attacks and strokes, is the world’s leading cause of death.

Research in middle-aged men has linked low blood levels of lycopene and beta-carotene to an increased risk of heart attacks and strokes. The benefits of tomatoes are growing, with evidence from clinical trials suggesting that lycopene supplementation may help lower LDL cholesterol.

Clinical studies of tomato products have also shown benefits against inflammation and markers of oxidative stress. In addition, the components in tomatoes have been shown to protect the lining of blood vessels and may reduce the risk of blood clots.

3.2. Cancer Prevention

Cancer, the uncontrolled growth of abnormal cells that spread beyond their normal boundaries and often invade other parts of the body.

Observational studies have noted a link between tomatoes or tomato products and lower rates of prostate, lung, and stomach cancers.

Although high levels of lycopene are thought to have an effect on cancers, high-quality human studies are needed to confirm the cause of these benefits.

Studies conducted in women suggest that high concentrations of carotenoids found in large amounts in tomatoes may protect against breast cancer.

Using tomatoes can help users prevent cancer

3.3. Tomatoes are good for skin health

Tomato-based foods are rich in lycopene and other plant compounds that can protect against sunburn. So, what are the benefits of eating tomatoes every day? According to one study, people who ate 40 grams of tomato paste providing 16 mg of lycopene with olive oil every day for 10 weeks were 40% less likely to get sunburned.

Also, is it good to eat tomato seeds? Undigested tomato seeds in the intestines can sometimes get into the appendix, causing appendicitis.

Tomatoes help skin become more beautiful and healthy

4. Side effects of eating tomatoes

Although tomato allergies are rare, people who are allergic to grass pollen are more likely to be allergic to tomatoes. This condition is called pollen allergy syndrome, food allergy syndrome or oral allergy syndrome.

In oral allergy syndrome, your immune system attacks fruit and vegetable proteins similar to pollen, leading to allergic reactions such as itching in the mouth, itchy throat, or swelling of the mouth or throat.

People who are allergic to latex may also have a cross-reaction to tomatoes.

Tomatoes are juicy, full of antioxidants, and may help fight certain diseases. Furthermore, tomatoes are especially high in lycopene, a plant compound that has been linked to improved heart health, cancer prevention, and protection against sunburn. Include tomatoes in your daily meals for a healthy diet. Therefore, a diet that includes tomatoes is very good and necessary for our health.