Yes, tomatoes are a fruit, but debate aside, they pack a powerful punch. One medium-size raw tomato packs more than one gram of fiber into just 22 calories, according to data published by the U.S. Department of Agriculture (USDA). Tomatoes are also rich in potassium, vitamin A, and the antioxidant lycopene. What's more, tomatoes are compromised of 94 percent water making them the fruit with the highest water count, according to UCLA Health.
Tomatoes are also extremely versatile and easy to incorporate into your diet. Head to the grocery store and you'll find various options to consume the fruit, including fresh or canned. Tomatoes can also be found in paste or sauce. In fact, tomato paste actually has more concentrated nutrients than raw or canned, according to Jennifer Christman, RDN, the director of clinical nutrition at Optavia, “If you do choose processed tomato products, look for ones without added sugar, salt, and oil when possible,” Christman recommends.
Not sold on the power of tomatoes just yet? Check out these eight reasons tomatoes should be a regular part of your diet.
1. Tomatoes Help You Double-Up on Sun Protection
Tomatoes contain carotenoid lycopene a fat-soluble pigment that gives red fruits their color, according to MedlinePlus. Aside from giving fruits their color, lycopene can shield against oxidative stress, including ultraviolet (UV) damage from the sun.
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If consumed regularly, tomatoes may provide an extra layer of protection (in addition to your regular sunscreen) from the sun by acting as an internal sunscreen and potentially preventing sunburn and skin cancer, according to past research.
2. A Tomato-Rich Diet Lowers the Risk of Certain Cancers
Skin cancer isn't the only cancer tomatoes can protect you from. According to research, those who consume tomatoes have lower rates of breast, prostate and lung cancer.
“Lycopene, along with other antioxidants in tomatoes, works synergistically to protect cells from damage caused by free radicals,” Christman says.
RELATED: Green Tomatoes: A Powerful Cancer Fighter
3. Tomatoes May Preserve Your Eye Health
Lutein and zeaxanthin, which can be found in tomatoes, aid in the preservation of eye health and protect your eyes from age-related macular degeneration and cataracts.
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Vitamin A is also key for eye health because it can reduce the risk of macular degeneration and help prevent night blindness, according to Michigan State University Extension.
4. The Water in Tomatoes Helps You Stay Hydrated
As mentioned before, tomatoes are 94 percent water making them extremely hydrating. However, their hydrating benefits don't stop there. Tomatoes also contain potassium (292 milligrams [mg] per one medium tomato), which helps maintain intracellular fluid volume, according to the National Institutes of Health (NIH).
5. Tomatoes Pack a Punch of the Antioxidant Vitamin C
We all need a little bit of vitamin C, which supports immune function and collagen production, reduces inflammation and helps protect against disease-causing free radical damage and aging.
Chop up one cup of tomatoes and you'll have about 27 percent of the daily recommended value of vitamin C, according to USDA data.
“Vitamin C also enhances iron absorption,” Christman tells Everyday Health, “so by pairing tomatoes with iron-rich lean proteins like beans, lentils, tofu, skinless chicken, and turkey and healthy fats like olive oil, nuts, and seeds, you’ll optimize the nutrients you are getting.”
6. Tomatoes Do Wonders for the Gut
Have digestive problems? Tomatoes may help. According to a review published in Biology (Basel) in February 2022, a diet rich in tomatoes may help diversify the gut microbiome, which improves immunity and lowers the risk of diseases like cancer and inflammatory liver disease.
7. The Antioxidants in Tomatoes Are Good for Your Heart
Cardiovascular disease, something that is highly prevalent in the Black community, can be lowered by high consumption of tomatoes. Additionally, tomato sauce that is enriched with olive oil may help lower cholesterol and inflammation, according to a study.
8. Tomatoes Can Help You Maintain a Healthy Weight
Looking to lose a couple of pounds? Look no further! Tomatoes are a low-calorie food. That coupled with their fiber and high water content make them the perfect option for maintaining a healthy weight because they keep you full for a longer period of time.
Canned tomatoes have similar properties as long as they haven't been processed with added sugar and sodium. Make sure to check the nutrition facts label to avoid these ingredients.
Christman, recommends the general rule of filling half your plate with nonstarchy vegetables or fruits like tomatoes.
No matter how you decide to add tomatoes to your diet, they can pack a powerful punch. So the next time you head to the grocery store, consider adding some tomatoes to the cart.
