15 Health Benefits of Tomatoes, Nutrition and Risks

Since tomatoes are the fleshy sections of a plant that envelop its seeds, they meet the botanical definition of a fruit and are therefore considered to be one. However, because of their flavor, application in food, and nutritional value, tomatoes are regarded as vegetables for dietary and culinary reasons.

Antioxidants found in tomatoes are said to lower the risk of diabetes, cancer, heart disease, and other diseases. It is difficult to find a kitchen without these edible berries because they are used so frequently in different cuisines. They are indigenous to South and Central America and are known by the scientific name Solanum lycopersicum. Numerous locations around the world with temperate conditions cultivate a vast variety of tomatoes. Plum tomatoes, berries, cherry tomatoes, beefsteak tomatoes, and grape tomatoes are a few of the most well-liked varieties.

The nightshade family includes fruits like the tomato (Solanum lycopersicum), which is a South American native.

Although it is technically a fruit, it is usually prepared and eaten like a vegetable.

They are an excellent source of potassium, folate, vitamin K, and vitamin C.

Everything you need to know about tomatoes is included in this article.

Health Benefits:

According to research, tomatoes in a variety of forms—fresh, cooked, and juiced—help ward off chronic illnesses and promote an active lifestyle.

With their high concentration of vitamins, minerals, and antioxidants, tomatoes are nutrient-dense powerhouses. They help lower the risk of cancer and heart disease due to their high lycopene content. Consuming tomatoes may also lower the incidence of osteoporosis and enhance digestive and ocular health. Additionally, tomatoes are a versatile ingredient that can be used in a wide range of cuisines whether they are cooked, raw, or canned.

1-Tomatoes Control Blood Pressure:

Studies on tomato lycopene have demonstrated that it lowers blood pressure.

Additionally high in potassium, which is known to decrease blood pressure, are tomatoes. This is due to potassium's ability to counteract sodium's effects. Eating more potassium causes you to shed more sodium through urine, keeping your blood sodium levels low.  The average adult should consume 4,700 milligrams of potassium daily, according to the American Heart Association. However, excessive potassium intake should be avoided as it may cause kidney stones.

Tomatoes contain a lot of vitamin C, which has been shown to lower blood pressure.

Your tomatoes can be kept at room temperature if they haven't fully matured. They can be stored in the refrigerator for up to three days after they are mature. Further preservation methods include freezing or canning. However, fresh tomatoes are the ideal choice because they contain the highest potassium content and the potential to decrease blood pressure.

2-Tomatoes Improve Digestion:

The chloride concentration of tomatoes, a vital component of digestive fluids, is responsible for this health benefit. Another study discusses the effectiveness of tomato lycopene in preventing stomach cancer. Additionally encouraging intestinal health is the fiber in tomatoes, which provides 2 grams of soluble and insoluble fiber per 100 grams of tomatoes.

Consuming foods high in antioxidants, such as tomatoes, can also help you manage gastritis, a condition in which the lining of the stomach becomes irritated.

 3-Bones are Bolstered by Tomatoes:

Two glasses of tomato juice a day will help to strengthen your bones and stave off osteoporosis, according to The Daily Telegraph. However, the study that produced the conclusion was not conducted on a wide scale, which is why additional investigation in this area is needed. Nevertheless, the prospects are encouraging.

Tomatoes are high in beta-carotene. When consumed, this nutrient transforms into vitamin A, which is needed for bone regrowth and maintenance.

Additionally essential for the creation of connective tissue and bone growth is the vitamin C found in tomatoes. Vitamin C deficiency might result in undeveloped bones.  Postmenopausal individuals have shown a reduction in bone loss while taking the vitamin. 

Vitamin K, along with vitamin D, is essential for the metabolism of bones and is abundant in tomatoes. Additionally, it raises bone mineral density, which lowers the risk of fractures.

 4-Immune System:

Antioxidants like lycopene defend against molecules called free radicals that can harm your cells and compromise your immune system. As a result, eating lycopene-rich foods like tomatoes may reduce your risk of developing stomach, lung, or prostate cancer.

In one study, test subjects who ate a diet high in tomatoes had better-functioning white blood cells. Free radical damage to the white blood cells, which are known for combating infections, was reduced by 38%. Experts believe that the antioxidant properties of tomato lycopene may help the white blood cells' ability to do this.

A low-carotenoid diet may benefit from tomatoes as a supplement, claims a German study.

5-Heart Health:

The leading cause of death worldwide is heart disease, which includes heart attacks and strokes.

Low levels of the antioxidants lycopene and beta-carotene were found to increase the risk of heart attacks and strokes in a study of middle-aged males.

Clinical investigations are providing more and more evidence that lycopene supplements may reduce LDL.

They may lower the risk of blood clotting and provide a protective impact on the inner layer of blood vessels.

Your blood pressure and LDL, or "bad" cholesterol, levels may both be reduced by lycopene. And that might reduce your risk of developing heart disease. Your heart health may also be improved by tomatoes' additional nutrients, such as the antioxidants flavonoids and vitamins B and E.

6-Tomatoes Help to Fight Inflammation:

Zeta-carotene, phytofluene, and phytoene, three additional antioxidants found in most brilliantly colored fruits and vegetables, are also present in tomatoes. These antioxidants aid in the battle against inflammatory disorders like cancer and rheumatoid arthritis.

There's a catch, though. We had already seen that tomato processing or heating increases the bioavailability of lycopene. These other important antioxidants are also lost throughout the process. The ideal strategy is to regularly consume both cooked/processed and raw tomatoes, rather than just one type.

Consuming tomato juice has similar anti-inflammatory benefits. Lycopene was discovered to have anti-inflammatory properties in an Italian investigation. More study is needed in this area, though.

7-Lungs:

Tomatoes may be beneficial for those who have asthma and may help prevent emphysema, a disorder that gradually affects the air sacs in your lungs, according to several research. That could be because antioxidants like lycopene, lutein, and zeaxanthin work to combat the toxic components in cigarette smoke, which is the main cause of emphysema. Researchers are working to understand these consequences better.

 8-Tomatoes Enhance Brain Power:

The high concentration of omega-3 fatty acids in your brain makes it particularly susceptible to harm from free radicals. Due to their high lycopene, beta-carotene, and antioxidant content, tomatoes can aid in preventing this. Tomatoes may work better when combined with olive oil. This is because tomato carotenoids are easily absorbed by the blood when they are incorporated into fat (olive oil).

 The lycopene in tomatoes protects against serious conditions including dementia and Alzheimer's. Tomatoes improve focus and cognitive function, according to a Western Governors University article.

9-Tomatoes Improve Vision:

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. 

10-Skin Care:

Tomatoes are said to be good for the health of your skin.

Foods made from tomatoes that are high in lycopene and other plant chemicals may shield you from sunburn.

In one study, persons who consumed 40 grams (1.3 ounces) of tomato paste daily for 10 weeks, yielding 16 mg of lycopene, reported 40% fewer sunburns.

 lycopene from tomatoes might help with that as well, perhaps in a similar way to how it protects tomatoes. You don't apply it to your skin, and it isn't a replacement for sunscreen. However, by focusing on your cells from the inside, it helps. 

11-Prevention of Cancer:

Cancer is the unchecked expansion of aberrant cells outside of their normal cellular borders, frequently infecting other regions of the body.

Studies based on observational data have found associations between tomatoes and tomato-derived products and lower rates of prostate, lung, and stomach cancer.

Although it is thought that the high lycopene content is to blame, solid human study is required to determine the exact reason for these advantages.

High levels of carotenoids, which are abundant in tomatoes, may prevent breast cancer, according to research on women.

The fruit's ability to prevent cancer may be due to the lycopene in tomatoes, according to the American Institute for Cancer Research. The carotenoid family of antioxidants includes lycopene. Free radicals that are produced in our bodies for a variety of reasons can be neutralized by their strong antioxidant qualities. Even in vitro research demonstrates that tomato-derived compounds have stopped the growth of certain cancer cell types.

12-Dental Care:

According to studies, lycopene may combat free radicals to help with the gum disorders gingivitis and periodontitis as well as possibly prevent cancer. However, eating a lot of raw tomatoes can harm your teeth's enamel since they contain a lot of acids, and brushing your teeth right away might exacerbate this damage. Waiting at least 30 minutes before brushing your teeth is a good idea. 

 13-Tomatoes Help the Liver:

Lycopene, an antioxidant found in tomatoes, scavenges the DNA-damaging chemicals, enhancing liver health. Many B-complex vitamins that support liver health can be found in tomatoes.

And here's a wonderful fact: the only organ in the human body capable of spontaneous regeneration is the liver. If minimal damage occurs, it can replace missing tissue and up to 25% of the organ can grow into a whole liver. As we've seen, tomatoes support liver detoxification and liver protection.

Increased tomato consumption has been associated with a lower incidence of liver cancer, according to one study.  It was discovered that tomato extract can offer defense against liver inflammation brought on by a high-fat diet. According to a different Californian study, liver cancer cells can't grow when exposed to green tomato extracts that include tomatine, a poisonous compound found in tomato plants' stems and leaves. Green tomatoes are also high in vitamin K and B-complex vitamins, which have similar advantages to their red counterparts.

Additionally linked to reducing alcoholic liver damage is tomato lycopene.

I would have made tomatoes my favorite food when I was a child if I had understood how many fantastic benefits they provide.

14-Decreases the Risk of Urinary Tract Infections:

The diuretic qualities of tomatoes help our bodies produce urine more easily. This aids in the removal of harmful chemicals, extra water, salt, and uric acid. As a result, diseases including bladder cancer and urinary tract infections become less common.

15-Lowers the Risk of Gallstones:

The consumption of tomatoes will aid in the prevention of gallstones. This is because this vegetable contains a lot of important vitamins, minerals, and proteins.

Risks:

Tomato allergy is extremely uncommon, and tomatoes are typically well tolerated.

Despite the rarity of tomato allergies, those who are sensitive to grass pollen are more prone to develop tomato allergies.

Oral allergy syndrome or pollen-food allergy syndrome are the terms used to describe this illness.

Itchy mouth, scratchy throat, and mouth or throat swelling are symptoms of oral allergy syndrome, which is caused when your immune system attacks fruit and vegetable proteins that resemble pollen.

Tomatoes can cause cross-reactivity in those with latex allergies.

Some people may develop tomato leaf poisoning by eating too many tomatoes. A few signs of this poisoning include throat and mouth discomfort, and disorientation, and it can occasionally result in death. Overeating tomatoes may result in acid reflux due to their acidic nature. Tomatoes that weren't cultivated organically  may have a lot of pesticide residue. Because tomatoes contain potassium, eating too much of it can harm your kidneys. Therefore, it is best to eat tomatoes in moderation.

Nutrition:

According to the USDA, 100 grams of ripe, red tomatoes contain the following:

calorie count: 18

Fat  1 gram

Cholesterol  0 milligrams 

Sodium  One milligram 

Carbohydrates  3.89 grams 

Fiber 1.20 gram

Protein  1 gram 

In addition to being low in calories, tomatoes also contain essential nutrients including potassium and vitamin C. Additionally, they contain a lot of antioxidants. Lycopene, which gives tomatoes their distinctive color, has been linked to several advantages, including a lower risk of heart disease and a few types of cancer.