Tomatoes are a low-calorie, low-fat, cholesterol-free source of vitamin C, vitamin A, dietary fiber and the antioxidant compound lycopene. The Centers for Disease Control and Prevention reports that people who have a high intake of nutrient-dense produce like tomatoes may be significantly less likely to develop a number of chronic diseases. Raw and cooked tomatoes are simple to add to a wide variety of dishes ranging from salads to savory tarts. If you suffer from chronic indigestion or gastroesophageal reflux, talk to your doctor before increasing your tomato intake. Tomatoes are a common trigger of digestive problems.
A single cup of chopped, raw tomatoes contains 24.7 milligrams of vitamin C. This amount is 33 percent of the daily vitamin C intake recommended by the U.S. Department of Agriculture for an adult woman and 27 percent of the requirement for a man. Vitamin C may help prevent osteoarthritis, cancer, heart disease and high blood pressure by inhibiting the ability of free radical compounds to damage DNA and cellular tissue. Vitamin C also promotes skin health and supports immune system function. To get the maximum amount of vitamin C from tomatoes, you will need to protect them from heat, light and air. Store them in a cool, dark location and use them within three to four days of purchase. Cut tomatoes only just before you eat or cook them.
Each medium-sized, 148-gram tomato contains enough vitamin A to supply 20 percent of an adult's vitamin A requirement. Regularly eating vitamin A-rich foods like tomatoes may lessen your risk of cancer and vision disorders, such as age-related macular degeneration and cataracts. Vitamin A supports bone, skin and immune system health and plays a vital role in both cellular differentiation and reproduction. Vitamin A is a fat-soluble nutrient. This means that for it to be absorbed in the intestines, vitamin A must be accompanied by dietary fat. Stir tomatoes into meat-based soups and stews or use them to prepare a fresh salsa for topping grilled chicken or steak.
A medium-sized tomato provides about 1 gram of dietary fiber, or approximately 4 percent of the RDA of fiber. Raw tomatoes contain both soluble and insoluble fiber. Insoluble fiber intake can help regulate bowel movements, while eating plenty of soluble fiber may decrease your risk of high cholesterol and diabetes. Sharon Palmer, R.D., adds that a diet rich in fiber may lower your risk of obesity, cancer, heart disease and diverticulosis. Increasing the amount of high-fiber foods you eat daily may cause flatulence and abdominal discomfort. Harvard University Health Services recommends drinking plenty of fluid and adding fiber into your diet gradually over several weeks.
The American Cancer Society reports that tomatoes contain more of the compound lycopene than any other fruit or vegetable. Lycopene is the carotenoid pigment responsible for a tomato's red color. As an antioxidant, it may reduce the risk of heart disease, high blood cholesterol and certain types of cancer, including stomach, prostate and lung cancer. A 2005 article published in "The Journal of Nutrition" indicated that many of the health benefits associated with eating tomatoes may be directly linked to its high concentration of lycopene, though additional research is needed. Cooking breaks down tomato cells and releases more lycopene, so products like tomato sauce and tomato paste contain even more lycopene than raw tomatoes.
- Fruits & Veggies More Matters: Tomato -- Nutrition, Selection, Storage
- University of Illinois Extension: Tomato
- USDA National Nutrient Database for Standard Reference: Nutrient Data for 11529, Tomatoes, Red, Ripe, Raw, Year Round Average
- The Journal of Nutrition: The Tomato as a Functional Food
- Centers for Disease Control and Prevention: Fruits and Vegetables
- Cancernet.co.uk: Indigestion -- Diet and Lifestyle Tips
- University of Maryland Medical Center: Vitamin C (Ascorbic Acid)
- ABC News: Preserving Vitamin Content in Foods
- University of Maryland Medical Center: Vitamin A (Retinol)
- Diet.com: Vitamins, Fat-Soluble
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