Tomatoes: Nutrition Facts and Health Benefits

                                   

The tomato (Solanum lycopersicum) is a fruit from the nightshade family native to South America.Despite botanically being a fruit, it’s generally eaten and prepared like a vegetable.
Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.
They are also a great source of vitamin C, potassium, folate, and vitamin K.

Usually red when mature, tomatoes can also come in a variety of colors, including yellow, orange, green, and purple. What’s more, many subspecies of tomatoes exist with different shapes and flavor.

Nutrition facts:

The water content of tomatoes is around 95%. The other 5% consists mainly of carbohydrates and fiber.
Here are the nutrients in a small (100-gram) raw tomato:

• Calories: 18
• Water: 95%
• Protein: 0.9 grams
• Carbs: 3.9 grams
• Sugar: 2.6 grams
• Fiber: 1.2 grams
• Fat: 0.2 grams

                                      

Carbs

Carbs comprise 4% of raw tomatoes, which amounts to fewer than 5 grams of carbs for a medium specimen (123 grams).

Simple sugars, such as glucose and fructose, make up almost 70% of the carb content.

Fiber:

Tomatoes are a good source of fiber, providing about 1.5 grams per average-sized tomato.
Most of the fibers (87%) in tomatoes are insoluble, in the form of hemicellulose, cellulose, and lignin

                                   

Vitamins and minerals:

Tomatoes are a good source of several vitamins and minerals:

• Vitamin C. This vitamin is an essential nutrient and antioxidant. One medium-sized tomato can provide about 28% of the Reference Daily Intake (RDI).

• Potassium. An essential mineral, potassium is beneficial for blood pressure control and heart disease prevention.

• Vitamin K1. Also known as phylloquinone, vitamin K is important for blood clotting and bone health.

                                     

Other plant compounds:

The content of vitamins and plant compounds in tomatoes can vary greatly between varieties and sampling periods.

The main plant compounds in tomatoes are:

• Lycopene. A red pigment and antioxidant, lycopene has been extensively studied for its beneficial health effects.

• Beta carotene. An antioxidant that often gives foods a yellow or orange hue, beta carotene is converted into vitamin A in your body.

• Naringenin. Found in tomato skin, this flavonoid has been shown to decrease inflammation and protect against various diseases in mice.

• Chlorogenic acid. A powerful antioxidant compound, chlorogenic acid may lower blood pressure in people with elevated levels.

Chlorophylls and carotenoids like lycopene are responsible for the rich color of tomatoes.
When the ripening process starts, the chlorophyll (green) is degraded and carotenoids (red) are synthesized .

Health benefits of tomatoes:

Consumption of tomatoes and tomato-based products has been linked to improved skin health and a lower risk of heart disease and cancer.

                                       

Heart health

Heart disease — including heart attacks and strokes — is the world’s most common cause of death.

A study in middle-aged men linked low blood levels of lycopene and beta-carotene to increased risk of heart attacks and strokes.

Increasing evidence from clinical trials suggests that supplementing with lycopene may help lower LDL (bad) cholesterol.

Clinical studies of tomato products indicate benefits against inflammation and markers of oxidative stress.

They also show a protective effect on the inner layer of blood vessels and may decrease your risk of blood clotting.

Cancer prevention:

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

Observational studies have noted links between tomatoes — and tomato products — and fewer incidences of prostate, lung, and stomach cancers.

While the high lycopene content is believed responsible, high-quality human research needed to confirm the cause of these benefits .

A study in women shows that high concentrations of carotenoids — found in high amounts in tomatoes — may protect against breast cancer.

Skin health:

Tomatoes are considered beneficial for skin health.

Tomato-based foods rich in lycopene and other plant compounds may protect against sunburn.

According to one study, people who ingested 1.3 ounces (40 grams) of tomato paste — providing 16 mg of lycopene — with olive oil every day for 10 weeks experienced 40% fewer sunburns.

The bottom line:

Tomatoes are juicy and sweet, full of antioxidants, and may help fight several diseases.

They are especially high in lycopene, a plant compound linked to improved heart health, cancer prevention, and protection against sunburns.

Tomatoes can be a valuable part of a healthy diet.

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CREDIT: https://www.healthline.com/nutrition/foods/tomatoes