January 12

The Phenomenal Health Benefits of Tomatoes

By Fitness Blog

January 12, 2022

The Phenomenal Health Benefits of Tomatoes HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.

Native to South America, tomatoes belong to the nightshade household of fruits. The household contains chilli peppers, potatoes, eggplant, and different acquainted greens. Lycopersicon esculentum is its scientific time period. This unique vegetable is grown and stays obtainable for consumption in all seasons. Even with its botanical classification as a fruit, it's generally consumed and served as a vegetable. Tomatoes are the first supply of lycopene, an antioxidant related to numerous well being benefits, together with a decrease threat of coronary heart illness and most cancers. In addition, they've vitamin C, potassium, folate, and vitamin Ok in abundance. 

The first occasion of tomato cultivation was by the Aztecs method earlier than the Spanish launched it to the world. People develop and domesticate them in numerous methods as per demand. Therefore, it varies in dimension, color and cultivation strategies. In addition, it may be natural, hybrid or modified as per desire. Tomatoes are usually pink when absolutely mature, however they'll generally be yellow, orange, inexperienced, or purple. Furthermore, there are quite a few subspecies of tomatoes, every having its form and flavour.

Nutritional Properties of Tomatoes

Tomatoes are nutrient-dense plant meals. It just isn't an unknown proven fact that consuming plant-based merchandise is helpful for wholesome dwelling, and tomatoes are not any totally different. For instance, the chance of coronary heart illness, diabetes, and most cancers reduces as the amount of plant-based foods within the weight loss plan will increase. In addition, they're excessive in vitamin Ok, calcium, and lycopene, that are useful to bone restore, strengthening, and elevated bone mass.

Nutritional Value

Tomatoes have a water content material of roughly 95%. Carbohydrates and fibre make up the remaining 5% of it.

A 100-gram uncooked tomato comprises :

  • Calories: 18
  • Water: 95%
  • Protein: 0.9 grams
  • Carbs: 3.9 grams
  • Sugar: 2.6 grams
  • Fibre: 1.2 grams
  • Fat: 0.2 grams
  • Lycopene
  • Beta carotene
  • Lutein
  • Flavonoids
  • Phenolic acids
  • Tannins

Nutritional Facts

Vitamins and Minerals: Tomatoes carry nutritional vitamins and minerals in abundance. 

  • A medium-sized tomato can fulfil 28% of vitamin C’s Daily Reference Intake (RDI). Vitamin C is an important nutrient and a strong antioxidant. 
  • Vitamin K1: Also known as phylloquinone, Vitamin K1 helps forestall blood clotting and promotes bone well being. 
  • Vitamine B9 (Folate): Folate, a kind of vitamin B, is required for wholesome tissue growth and cell actions. It's particularly essential for girls throughout being pregnant.
  • Potassium: Potassium aids in controlling blood strain and likewise prevents coronary heart illnesses. It is without doubt one of the many vitamins present in tomatoes. 

Carbs: Carbs make up 4% of uncooked tomatoes, leading to lower than 5 grams of carbs in a medium specimen (123 grams). Simplified sugars like glucose and fructose account for over 70% of the carb load.

Fibre: Tomatoes are a wealthy supply of fibre, with an average-sized tomato containing roughly 1.5 grams of fibre. Insoluble fibres equivalent to hemicellulose, cellulose, and lignin make up the vast majority of the fibres in tomatoes (87%).

Health Benefits of Tomato

1. Prevents Cancer

Free radicals are extremely reactive molecules chargeable for most cancers progress. They are unstable and consistently search different atoms or molecules to bond. As a consequence, it triggers oxidative stress, which extremely damages the cells. In addition, free radicals destroy all of the important parts of the cells like DNA, proteins and cell membranes. 

Antioxidants mitigate the impact of oxidative stress and stop the event of free radicals. In addition, they donate their atoms to the free radicals and make them steady and fewer reactive. 

Lycopene (an antioxidant), a polyphenol or plant constituent in tomatoes, helps to stop prostate most cancers. It's additionally what offers tomatoes their distinctive reddish color. As per a study, merchandise constructed from tomatoes contribute 80% of the dietary lycopene consumed within the United States. 

Another study means that consuming beta-carotene might scale back colon most cancers probabilities. Eating Beta-carotene-rich diets additionally aids within the prevention of colorectal most cancers. In addition, as per one other study, the consumption of excessive quantities of beta-carotene prevents tumour growth in prostate most cancers. 

The consumption of fibre from fruit and veggies additionally lowers the chance of colorectal most cancers. 

2. Blood Pressure Control

Low sodium consumption helps hold your blood strain in management. At the identical time, potassium consumption helps decrease blood strain. Tomatoes are wealthy in potassium, and subsequently, they assist promote a wholesome blood strain stage. High potassium consumption lowers the quantity of sodium within the physique by facilitating the elimination of additional sodium via the kidneys. Potassium could also be vital because of its results on the arteries that widen them. In addition, it relieves the elevated and accrued pressure from the blood vessel partitions. As a consequence, it additional reduces blood strain. 

As per a study, excessive potassium consumption and low sodium scale back dying threat from all such causes by 20%. 

3. Lowers Heart Disease Risk

Tomatoes are excessive in fibre, potassium, vitamin C, and choline. All these are useful to coronary heart well being. 

An important dietary reform to minimise heart problems threat is elevating potassium consumption and lowering salt consumption. Potassium prevents calcium accumulation in easy muscle cells situated inside arteries. This phenomenon known as vascular calcification. 

Vascular calcification is dangerous to the center because it hardens the arteries and additional limits the blood movement. Conversely, excessive potassium consumption lowers heart problems threat and prevents muscle degeneration. In addition, it maintains bone mineral density and reduces kidney stone formation.

This vegetable comprises folate, which retains homocysteine ranges balanced. Homocysteine is an amino acid that our physique releases when proteins break down. In addition, studies counsel that it results in a better threat of coronary heart assaults and strokes. So, when folate manages homocysteine ranges, it reduces coronary heart illness threat.

4. Diabetes Control

According to studies, individuals with sort 1 diabetes who eat a high-fibre weight loss plan might expertise lowered blood glucose ranges. At the identical time, individuals with sort 2 diabetes might expertise higher blood sugar, lipid, and insulin ranges.

You can discover about 2 grams of fibre in a cup of cherry tomatoes. In addition, they've a GI of lower than 15, making them a low GI meals and a very good selection for diabetes. People with diabetes ought to eat meals with a GI rating of lower than 55. They are additionally low in energy, which helps keep a wholesome weight.

According to a study, consuming 200 grams of uncooked tomato per day (equal to 1.5 medium tomatoes) lowers blood strain in adults with sort 2 diabetes. Eating tomatoes additionally helps to cut back the chance of heart problems in individuals with sort 2 diabetes.

5. Prevents Constipation

Tomatoes are a laxative fruit. Consuming meals heavy in water and fibre, like tomatoes, might help hydration and promote common bowel actions. It is as a result of insoluble fibres are usually not water-soluble. As a consequence, they don't dissolve meals particles and carry them out of the physique by including extra bulk to the stool. They present about 10% of the day by day fibre consumption, leading to improved digestion and bowel motion.

6. It Helps Heal Damage Done by Smoking

Smoking causes the physique to provide an extreme quantity of free radicals. Vitamin C can successfully neutralise them. As a consequence, tomatoes will be useful to people who smoke. Vitamin C in tomatoes helps remove artery blockage that impacts correct coronary heart functioning. It has antioxidant properties which shield the cells and different very important molecules of the physique from getting oxidised and broken. 

Vitamin C deficiency can result in coronary heart illness and most cancers. According to a study, women and men who don't smoke require 90 mg and 75 mg of vitamin C, respectively. On the opposite hand, people who smoke want 35 mg. One hundred grams of uncooked tomatoes may give you round 13.7 mg of vitamin C.

7. Skin Benefits

Tomatoes have acidic properties and are excessive in potassium and vitamin C. These vitamins enhance boring skins and produce radiance. Furthermore, they've lycopene, an antioxidant that helps the physique sort out free radicals. Other than that, it aids in treating pores and skin issues related to ageing and UV publicity, making it a superb pores and skin rejuvenator. In addition, tomatoes' astringent traits help within the discount of extra sebum on the pores and skin's floor. As a consequence, it limits oil buildup and reduces the probability of blackheads and whiteheads. 

Furthermore, tomatoes have pore-shrinking qualities, and so they promote pores and skin tightening. As a consequence, they assist forestall pimples and pimples. Therefore, tomatoes are a multipurpose and fashionable treatment for treating pores and skin issues.

8. Improves Vision

One of the explanations tomatoes are appropriate for the eyes is that they're excessive in vitamin A. Our retina wants vitamin A. Low quantities of the vitamin can result in blindness over time. In addition, they comprise lycopene, which protects the eyes from the harm of free radicals. People with increased lycopene ranges face a decrease threat of age-related macular degeneration. Lycopene additional guards the eyes towards irritation brought on by the solar. 

Vitamin C and copper are two further eye-friendly substances present in tomatoes. While the previous may help forestall age-related cataracts, the latter aids in producing melanin, the attention's essential black pigment. As per studies, if you eat beta-carotene, it transforms into retinol, vital for good eye well being. 

Best Recipes Using Tomatoes

1. Tomato Juice

Benefits of Tomatoes- HealthifyMe

Serves- 1

Based on the ripeness and the range, some tomatoes style sweeter than others. Since you make juice, use ripened tomatoes. You might add jaggery powder, natural uncooked honey, maple syrup to neutralize the acidic content material of the juice. 


  • Medium-sized recent ripe tomatoes: 3
  • Chopped celery with leaves: 1 1/4 cups
  • Jaggery powder: 2 tbsp.
  • Salt: 1 teaspoon
  • Pinch black pepper
  • Tabasco sauce: 6-8 drops (as per style)


  1. Blend tomato slices till it involves a thick puree kind.
  2. Blend within the celery sticks and a bit of water for one more 5-10 seconds.
  3. Place a skinny fabric or strainer over a bowl and pour the pureed combination via it.
  4. Press the puree with the again of the spoon to squeeze out many of the juice. 
  5. Put the collected juice in a glass and add jaggery powder as per style
  6. If you need your juice to have a touch of spice, add a couple of Tabasco sauce drops to the liquid.

Note – for extra advantages, can eat with out straining.

Due to the collagen content material, ingesting tomato juice promotes the expansion of wholesome hair, nails and pores and skin. In addition, ingesting 1 cup (240 ml) of tomato juice fulfils the day by day vitamin C requirement. It additionally gives 22% of the day by day vitamin A wants within the type of alpha and beta-carotenoids.

2. Tomato Walnut Tilapia:

Servings- 4


  • Tilapia fillets: 4
  • Salt: 1/4 teaspoon
  • Pepper: 1/4 teaspoon
  • Medium thinly sliced tomato: 1

For Topping:

  • Whole wheat/multi-grain bread crumbs: 1/2 cup
  • Chopped walnuts: 1/4 cup
  • Lemon juice: 2 tablespoons
  • Melted butter: 1-1/2 teaspoons


  1. Use salt and pepper to season the fillets.
  2. Spray a big pan with cooking spray after which put the fillets in it. Cook the fillets for 2-3 minutes on either side over medium flame. 
  3. Place the fish on a baking sheet or a broiler pan and prime it with tomato. 
  4. Mix the entire topping elements and unfold over the tomato slices.
  5. Broil for 2-3 minutes until the topping turns golden brown, and the fish comes off simply. 

Note: 1 fillet comprises 202 energy, 10g fats (4g saturated fats), 67mg ldl cholesterol, 251mg sodium, 6g carbohydrate (2g sugars, 1g fibre), 23g protein. 

Tomatoes: Probable Side Effects 

Although there are not any vital allergic reactions to tomato consumption, it's not totally non-existent. People with delicate physique sorts can present allergic signs like operating nostril, itching, gastrointestinal disturbances, together with vomiting, diarrhoea and abdomen ache. 

Potassium overdose will be harmful for many who have poor kidney operate. Extra potassium within the blood will be hazardous. The physique generally fails to course of the extra potassium presence. When consuming extremely acidic meals, individuals with gastroesophageal reflux illness (GERD) might discover an increase in signs like heartburn and vomiting. You ought to word that the response and the severity of reactions can differ from individual to individual. 

Individuals allergic to grass pollen are prone to be extra vulnerable to tomato allergy, though probabilities of allergy are uncommon. This allergy known as Pollen-food allergy syndrome, usually often called oral allergy syndrome. 


Currently, tomatoes are the third hottest recent vegetable out there. Attributing it to its dietary worth and flexibility in its makes use of, it has all the time been in demand worldwide. They kind a part of the vast majority of individuals’s main weight loss plan. It boosts the well being of individuals in quite a few methods that's nothing however fascinating to discover. 

Frequently Asked Questions (FAQs)

Q: What are the advantages of consuming uncooked tomatoes?

A. Eating uncooked tomatoes might deliver you many advantages. Raw tomatoes are loaded with Vitamin C, an important nutrient and a strong antioxidant that improves our immunity and defend us from many well being points. 

Q: What occurs if you happen to eat tomatoes each day?

A: Eating tomatoes each day is extremely useful. It helps enhance coronary heart well being, prevents most cancers threat and helps to enhance pores and skin. So it’s utterly high-quality to eat tomatoes each day, however you need to eat them carefully.

Q: How many tomatoes ought to I eat day by day?

A: Eating 1-2 tomatoes can fulfil the day by day requirement of nutritional vitamins, fibre and different important vitamins. You ought to keep in mind to not overeat as a result of it could result in well being problems like acidity, itching, vomiting and diarrhoea.

Q: Why are tomatoes dangerous?

A: Tomatoes are useful in your well being. However, if you happen to eat them in additional than advisable portions, they'll result in ache and swelling in joints. That is as a result of it comprises an alkaloid known as solanine. It’s a toxin that results in irritation and impacts the joints.

Q: Does tomato improve immunity?

A: Tomato is an immune booster that comprises a excessive dose of antioxidants. Antioxidants shield cells towards harm from free radicals, which may negatively have an effect on your immune system. They present the three main antioxidant nutritional vitamins: beta-carotene, vitamin C and vitamin E. As a consequence, they're potent immunity boosters.

Q: Is tomato good for pores and skin?

A: Yes. Tomatoes have antioxidants that improve collagen manufacturing and struggle irritation. In addition, it additionally helps with anti-ageing. The pore-shrinking and pores and skin tightening properties assist scale back and deal with your pimples. Thus, it is a superb fruit in your pores and skin.

Q: What nutritional vitamins do tomatoes have?

A; Tomatoes are a wealthy supply of nutritional vitamins. A medium-sized tomato can fulfil 28% of vitamin C’s Daily Reference Intake (RDI). Vitamin C is an important nutrient and a strong antioxidant. In addition, they're wealthy in vitamin Ok, which helps forestall blood clotting and promote bone well being. Furthermore, tomatoes additionally comprise vitamin B9, which helps in wholesome tissue growth and cell exercise.

Q: What are the disadvantages of consuming tomatoes?

A: There are not any vital disadvantages of consuming tomatoes. However, a number of the attainable uncomfortable side effects from extra tomato consumption are acid reflux disorder, allergy symptoms and kidney stones. In addition, an alkaloid known as solanine in tomatoes might trigger irritation and additional result in swelling and ache in joints.

Q. What are the uncomfortable side effects of consuming tomatoes?

A. A compound known as histamine in tomatoes might result in an allergic response and pores and skin rashes. Hence, if you're allergic to tomatoes, you might expertise swelling of the tongue, face and mouth. In addition, it could additionally trigger dermatitis, an allergic response. Furthermore, an allergy to tomatoes might trigger sneezing and sore throat.

Q: Is tomato dangerous for the kidney?

A: If you eat tomatoes carefully, they don't seem to be dangerous for kidneys. Tomatoes have excessive oxalate ranges. If consumed in extra, our kidneys generally fail to take away them. It might lead to kidney stones. However, like different attainable uncomfortable side effects, this too might consequence from overconsumption. So, you need to all the time eat them carefully.

Q: Who ought to keep away from tomatoes?

A: People with weak kidney features, joint and bone ache ought to keep away from consuming tomatoes in extra. It comprises potassium, and excessive potassium content material within the physique could also be hazardous for a weak kidney.

Q: What is the dietary worth of a tomato?

A: Tomatoes are 95% water. In addition, 100 grams of the fruit comprise 18 energy, 0.9 grams of protein, 3.9 grams of sugar, 1.2 grams of fibre and 0.2 grams of fats. Furthermore, they're additionally wealthy in nutritional vitamins C, Ok and B9. 

Q: Is tomato good for weight reduction?

A: Although there isn't a direct correlation between tomato and weight reduction. However, tomatoes are low in carbohydrates and wealthy in fibre. Fibre helps one really feel full, stopping extreme consuming. It finally ends in controlling calorie consumption. In addition, it helps enhance intestine well being and bowel motion. These are the basics of weight reduction. As a consequence, average consumption might assist to drop some weight.

Q: Do tomatoes burn stomach fats?

A: Tomatoes are wealthy in fats burning amino acids known as carnitine. Additionally, they comprise leptin, a protein sort that improves metabolic actions resulting in the lively burning of fat. It doesn't goal any particular physique half, however fats discount impacts stomach fats.

Q. How many tomatoes is simply too many?

A. Although there's inadequate analysis to show the utmost quantity of tomatoes you may eat in a day, scientists say that consuming 1-2 giant tomatoes or six cherry tomatoes is enough. So, you need to restrict your consumption to that. 

Q: Can tomatoes increase coronary heart charge?

A: No, tomatoes regulate coronary heart charge and hold them in test. It improves coronary heart well being by stopping plaque buildup that causes blood clots and blockage within the coronary heart's arteries. It additionally helps decrease the ldl cholesterol stage, which reduces the strain on the center and retains the center charge in test.

Q: Can diabetics eat tomatoes?

A: Yes, tomatoes assist enhance the situation of people that have diabetes. Tomatoes are very low in carbohydrates. Diabetic sufferers are suggested to eat meals with low carbohydrate ranges. In addition, a number of research show that tomatoes assist enhance blood sugar ranges in individuals with diabetes. 

Q. Is tomato juice good for diabetics?

A. Tomato juice might assist scale back the probabilities of coronary heart hassle in individuals with sort 2 diabetes. Heart troubles complicate the illness. Studies counsel that ingesting tomato juice for 3 weeks might have a blood-thinning impact in individuals with the illness. In addition, it could scale back “platelet aggregation” — the blood's potential to clot.

Q: Can we apply tomato on our face day by day?

A: Yes, we will apply tomatoes on our face day by day. It helps within the shrinkage of pores. In addition,  it tightens the pores and skin and provides it a wrinkle-free look. It additionally helps eliminate filth and germs, providing you with glowing pores and skin. Tomatoes additionally act as a pure cleanser. Additionally, in addition they forestall the expansion of blackheads by inhibiting wide-open pores. 

Q: Is tomato good for pores and skin complexion lightening?

A: Yes. Tomatoes are naturally occurring bleaching brokers, and so they lighten the pores and skin color if you happen to apply them usually. Antioxidants assist lighten the pores and skin tone. Tomatoes are wealthy in VItamin C, which is an antioxidant. Moreover, it comprises lycopene which additionally aids in pores and skin lightening. 

Q: Does tomato take away darkish spots?

A: Yes. Tomatoes are wealthy in lycopene, which helps to lighten the darkish marks on the pores and skin. Additionally, they're wealthy in antioxidants that assist forestall photodamage from solar rays. It reduces the chance of irregular pores and skin pigmentation.

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