The tomato ( Solanum lycopersicum ) is a fruit of the Solanaceae family native to South America.
Despite being botanically a fruit, it is generally eaten and prepared like a vegetable.
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Tomatoes are the main dietary source of the antioxidant lycopene, which has been linked to many health benefits, including a reduced risk of heart disease and cancer.
They are also a great source of vitamin C, potassium, folic acid and vitamin K.
Here we tell you everything you need to know about tomatoes and the benefit they bring to your health.
tomato nutritional information
The water content of tomatoes is around 95%. The other 5% is made up primarily of carbohydrates and fiber.
Here are the nutrients in a small raw tomato (100 grams):
- Calories: 18
- Water: 95%
- Protein: 0.9 grams
- Carbohydrates: 3.9 grams
- Sugar: 2.6 grams
- Fiber: 1.2 grams
- Fat: 0.2 grams
carbohydrates
Carbohydrates comprise 4% of raw tomatoes, which equates to less than 5 grams of carbohydrates for a medium sample (123 grams).
Simple sugars, such as glucose and fructose, make up almost 70% of the carbohydrate content.
Fiber
Tomatoes are a good source of fiber, providing about 1.5 grams per medium-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. A medium-sized tomato can provide about 28% of the Reference Daily Intake (DRI).
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.
Folate (vitamin B9). One of the B vitamins, folate, is important for normal tissue growth and cell function. It is particularly important for pregnant women.
Other beneficial plant compounds for your health
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 converts to 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 can 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 begins, chlorophyll (green) is degraded and carotenoids (red) are synthesized.
lycopene
Lycopene, the most abundant carotenoid in ripe tomatoes, is particularly notable when it comes to plant compounds in the fruit.
It is found in the highest concentrations in the skin.
Usually, the redder the tomato, the more lycopene it has.
Tomato products, such as ketchup, tomato juice, tomato paste, and tomato sauces, are the richest dietary sources of lycopene in the Western diet, providing more than 80% of dietary lycopene in Americans. USA.
Gram for gram, the amount of lycopene in processed tomato products is usually much higher than in fresh tomatoes.
For example, tomato sauce contains 10 to 14 mg of lycopene per 3.5 ounces (100 grams), while a small fresh tomato (100 grams) contains only 1 to 8 mg.
However, keep in mind that tomato sauce is often consumed in very small quantities. Therefore, it may be easier to increase your lycopene intake by eating raw tomatoes, which are also they have much less sugar than ketchup.
Other foods in your diet can have a strong effect on lycopene absorption. Consuming this plant compound with a fat source can increase absorption up to fourfold.
However, not everyone absorbs lycopene at the same rate.
Although processed tomato products are higher in lycopene, consuming fresh whole tomatoes is recommended whenever possible.
Health benefits of tomatoes
The consumption of tomatoes and tomato-based products has been linked to better skin health and a lower risk of heart disease and cancer.
heart health
Heart disease, including heart attacks and strokes, They are the most common cause of death in the world.
A study in middle-aged men linked low blood levels of lycopene and beta-carotene to an increased risk of heart attacks and strokes.
Mounting evidence from clinical trials suggests that lycopene supplementation 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 can lower the risk of blood clotting.
cancer prevention
Cancer is the uncontrolled growth of abnormal cells that spread beyond their normal limits, often invading other parts of the body.
Observational studies have found links between tomatoes and tomato products and lower incidences of prostate, lung, and stomach cancers.
While the high lycopene content is thought to be responsible, high-quality human research is needed to confirm the cause of these benefits.
A study in women shows that high concentrations of carotenoids, which are 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 ate 40 grams of tomato paste, which provides 16 mg of lycopene, with olive oil every day for 10 weeks experienced 40% fewer sunburns.