A tomato is a nutrient-dense superfood that offers benefit to a range of bodily systems. Its nutritional content supports healthful skin, weight loss, and heart health.

Despite the popularity of tomatoes, it was only 200 years ago that they were thought to be poisonous in the United States (U.S.) This is likely to be because the plant belongs to the toxic nightshade family.

Tomatoes are now the  fourth most popular fresh-market vegetable behind potatoes, lettuce, and  onions. This article will examine their powerful health benefits, nutritional content, ways to include more tomatoes in the diet, and the risks of tomato consumption.

Fast facts on tomatoes

• Including tomatoes in the diet can help protect against  cancer, maintain healthy  blood pressure, and reduce blood glucose in people with  diabetes.
• Tomatoes contain key carotenoids such as lutein and lycopene. These can protect the eye against light-induced damage.
• Eat more tomatoes by adding them to wraps or sandwiches, sauces, or salsas. Alternatively, eat them cooked or stewed, as these preparation methods can boost the availability of key nutrients.
• Tomatoes are in the top ten fruits and vegetables for containing levels of pesticide residue. Wash tomatoes before eating.

Benefits

Share on Pinterest Tomatoes have extremely high nutritional density.
Image credit: unique_capture, own work

Tomatoes are an intensely nutritious plant food.

The benefits of consuming different types of fruit and vegetable are impressive, and tomatoes are no different. As the proportion of plant foods in the diet increases, the risk of developing  heart disease, diabetes, and cancer decreases.

There are different types and sizes of tomato, and they can be prepared in different ways. These include cherry tomatoes, stewed tomatoes, raw tomatoes, soups, juices, and purees.

The health benefits can vary between types. For example, cherry tomatoes have higher  beta-carotene content than regular tomatoes.

High fruit and vegetable intake is also linked to healthy skin and hair, increased energy, and lower weight. Increasing the consumption of fruits and vegetables significantly decreases the risk of  obesity and overall mortality.

1) Cancer

Tomatoes are an excellent source of  vitamin C and other  antioxidants. With these components, tomatoes can help combat the formation of free radicals. Free radicals are known to cause cancer.

A  recent study in the journal  Molecular Cancer Research linked the intake of high levels of beta-carotene to the prevention of  tumor development in  prostate cancer.

Tomatoes also contain lycopene. Lycopene is a polyphenol, or plant compound, that has been linked with one type of  prostate cancer prevention. It also gives tomatoes their characteristic red color.

Tomato products provide  80 percent of dietary lycopene consumed in the U.S.

A  study of the Japanese population demonstrates that beta-carotene consumption may reduce the risk of  colon cancer. Fiber intake from fruits and vegetables is associated with a lowered risk of  colorectal cancer.

Diets rich in beta-carotene  may play a protective role against prostate cancer.

Further human-based research is needed to explore the possible roles of lycopene and beta-carotene in preventing or treating cancer.

2) Blood pressure

Maintaining a low sodium intake helps to maintain healthful blood pressure. However, increasing  potassium intake may be just as important due to its widening effects on the arteries.

According to the  National Health and Nutrition Examination Survey (NHANES), fewer than 2 percent of U.S. adults meet the recommended daily potassium intake of  4,700 milligrams (mg).

High potassium and low sodium intake are also associated with a  20 percent reduced risk of dying from all causes.

3) Heart health

The fiber, potassium, vitamin C, and choline content in tomatoes all support heart health.

An increase in potassium intake, along with a decrease in sodium intake, is the  most important dietary change the average person can make to reduce their risk of cardiovascular disease.

Tomatoes also contain  folate. This helps to balance homocysteine levels. Homocysteine is an amino acid that results from protein breakdown. It is said to increase the risk of  heart attacks and  strokes. The management of homocysteine levels by folate  reduces one of the risk factors for heart disease.

Not only is high potassium intake also associated with a reduced risk of cardiovascular disease, but it is also  known for protecting the muscles against deterioration,  preserving bone mineral density, and  reducing the production of  kidney stones.

4) Diabetes

Studies have shown that people with  type 1 diabetes who consume high-fiber diets have lower blood glucose levels, while people with  type 2 diabetes may have improved blood sugar, lipids, and  insulin levels. One cup of cherry tomatoes provides about  2 grams (g) of fiber.

The American Diabetes Association  recommends consuming around 25 g of fiber per day for women and an estimated 38 g per day for men.

5) Constipation

Eating foods that are high in water content and fiber, such as tomatoes, may help hydration and support normal bowel movements. Tomatoes are often described as a laxative fruit.

Fiber adds bulk to stool and is  helpful for reducing  constipation. However, removing fiber from the diet has also demonstrated a positive impact on constipation.

More research is needed to confirm the laxative qualities of tomatoes.

6) Eye health

Share on Pinterest Tomatoes can help protect the eyes from light damage.

Tomatoes are a rich source of lycopene, lutein, and beta-carotene. These are powerful antioxidants that have been shown to  protect the eyes against light-induced damage, the development of  cataracts, and age-related  macular degeneration (AMD).

The  Age-Related Eye Disease Study (AREDS) recently found that people with high dietary intake of the carotenoids lutein and zeaxanthin, both present in tomatoes, had a 35 percent reduction in the risk of neovascular AMD.

7) Skin

Collagen is an essential component of the skin, hair, nails, and connective tissue.

The production of collagen in the body is reliant on vitamin C. A deficiency of vitamin C can lead to  scurvy. As vitamin C is a powerful antioxidant, a low intake is associated with increased damage from sunlight, pollution, and smoke.

This  can lead to wrinkles, sagging skin, blemishes, and other adverse health effects of the skin.

8) Pregnancy

Adequate folate intake is essential before and during pregnancy to  protect against neural tube defects in infants.

Folic acid is the synthetic form of folate. It is available in supplements but can also be boosted through dietary measures.

While it is recommended that women who are pregnant take a folic acid supplement, tomatoes are a great source of naturally-occurring folate. This applies equally for women who may become pregnant in the near future.