Health

Health Benefits Of Tomatoes: 25 Science Based List With Nutrition Facts

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The sight of red, juicy tomatoes is a treat to sore eyes! Filled with juicy, tangy taste, Tomatoes are a staple in almost every cuisine. From soups to salads, pickles to sundried forms, Tomatoes are incredibly versatile to use. Along with their culinary benefits, Tomatoes are loaded with vitamins and minerals to help you enjoy a great health. They are also quite affordable and economical ways to impart good nutrition, all throughout the year. In this article, we shall learn more about the tomato benefits for health, hair and skin, their nutritional facts and side effects.

health benefits of tomatoes

What Are Tomatoes?

Tomatoes are red coloured fruits, which are often categorised as vegetables. History suggests that Tomatoes were originated from South America, which was then introduced to the Europeans. They are one of the most cultivated and widely used foods in the world, mainly in the form of soups and sauces. Also called “love fruits”, tomatoes come in different shapes, sizes, colours and varieties.

Are Tomatoes Healthy?

Tomatoes are one of the healthiest foods on the planet. They are low-calorie fruits, which are densely packed with nutrition. Tomatoes are abundant in Vitamin C, which boosts your immune system and fights many infections. They are also loaded with antioxidants which can ward off several types of Cancers. Besides, eating tomatoes every day is known to promote weight loss, along with nourishing your skin and hair.

Tomato Nutrition Facts:

Listed below is the nutritional value of Tomatoes per 100 gms serving size:

  • Tomato Calories: 26.8
  • Total Carbohydrates: 5.8 gm
  • Dietary Fiber: 1.8 gm
  • Protein: 1.3 gm

Tomato Vitamins:

  • Vitamin A: 25 %
  • Vitamin C: 32 %
  • Vitamin K: 15 %

Tomato Minerals:

  • Potassium: 10 %
  • Manganese: 8 %
  • Magnesium: 4 %

Evidence-Based Tomato Benefits:

Here we enlisted 25 wonderful tomato benefits for health, hair and skin. Let’s have a look into them.

tomato benefits

1. Prevention of Prostate Cancer:

The phytonutrients found in tomatoes would help men stay far away from prostate cancer. The prostrate would also be taken care of when lycopene found in tomatoes enter the body. Men mostly hate veggies, so what you could do is have tomatoes in their salads or make pasta with tomato sauce and serve. If he works out, make him a glass of tomato juice every morning on an empty stomach, he would thank you for it.

2. Healthy Pancreas:

The pancreas too should be cared for, and for that, the juice or a salad with tomatoes in it would do wonders. Cancers of the pancreas can be avoided when over-consumption of alcohol is stopped since the oxidation process too would stop. However, thanks to the carotenoids and beta-carotene in the tomato, the body would be cared for, especially the pancreas, say experts.

3. Keeps Heart Problems Away:

The health benefits of Tomatoes include protection of the heart. The Lycopene in tomatoes can reduce the LDL levels and also prevent blood from clotting. Potassium in Tomatoes can reduce blood pressure levels bylowering the sodium levels in the body. This, in turn, prevents cardiovascular problems like sudden strokes or clots.

4. Strengthens Immune System:

The uses of tomatoes for kids are plenty. Not only do they add taste and flavour to the dishes, but also eating a tomato every day can boost the immune system. It is one vegetable that is loved by even picky eaters. It is also known to prevent lead toxicity in young children and is recommended for acidosis.

5. Rich In Dietary Fiber:

Along with the juicy pulp inside, Tomato peels are excellent sources of flavonoids that give the fruits a rich red colour. They have anti-oxidant, anti-allergic and anti-inflammatory properties. They are also good in fibre that can push the bowel movements inside the colon. This is why it is recommended to eat tomatoes with the skin on.

See More: Health Benefits Of Spinach

6. Aids In Weight Loss:

Tomato soup benefits for weight loss are known to health aspirants. There are plenty of nutrients to be found in a tomato, and when you eat or juice the little one up, you would be full for a long time. No wonder people who are on a diet swear by the power of tomatoes, and it helps lose weight as well, especially when had on an empty stomach, any time during the day.

7. Anti-oxidant Rich:

The humble tomato is a powerhouse of antioxidants, which is good news for those who are conscious about their health and skin. If you don’t want to have the veggie as a veggie, have it as juice and make sure it is fresh, you would get all the benefits in equal measure. The antioxidants would keep the body safe from the harmful UV rays of the sun, and also keep the skin in good condition for a long time too. The antioxidants also have the power to combat free radical damages, which if left unchecked can create miseries for our skin and bring in cancers too.

8. Anti-Ageing Benefits:

Once again, if you want to have a skin which looks and feel fresh, young and supple, or would like to bring down the ageing process, a tomato a day rubbed on the skin or even consumed raw would work wonders. Pollution and other elements around can play truant, but the tomato with all its powers can help, say sources

9. Proper Body Functioning:

Tomatoes have a lot of nutrients, vitamins and minerals in them, and you would have plenty of vitamin A, C and K in the body, along with folate, fibre and potassium too. Even the water in the veggie would keep the body filled, and this allows the human system to function and work perfectly well, say experts

10. Prevents IBS:

Most of us suffer from bowel movements and irritating constipation, which can be annoying and harrowing to start the day with. The tomato has powers to cure that as well, thanks to the abundance of fibre in it, say experts. The digestive tract would be helped, the colon would be kept free of ulcers and cancers and the bowel movements would be easy too. Excess waste and toxins would be absorbed by the veggie, toxins would be eliminated and the internals would be cleaned too.

See More: Yellow Bell Pepper Benefits

11. Boosts Instant Energy:

Looking for energy, vigour and vitality, the nutrients in tomatoes would give that and more. This is because tomatoes have a lot of potassium and sodium in it, vital for energizing the body. You now would be ready to beat the stress and especially when your first meal in the morning is a glass of tomato juice or salads with tomato in it.

12. Cuts Down Inches:

Weight loss and waist management assured when you have a tomato on an empty stomach every morning, and before every meal. Tomatoes are allies to body fitness and hence help with weight reduction too. The veggie is a powerhouse of fibre, which keeps the stomach full for a very long time to come. This is one of the main benefits of eating tomatoes for weight loss.

13. Cleanses Your System:

Tomatoes help to detox the body in more ways than one, in short, it helps eliminate toxins and waste material and keeps the body hydrated all day long. This happens due to the high amounts of dietary fibre, Lycopene and other antioxidants present in the body. Tomato juice is therefore indispensable to a diet plan.  This is one of the best benefits of raw tomatoes.

14. Radiant Skin, Face and Shiny Hair:

The benefits of eating tomato for skin and hair are numerous. This vitamin A and K content food item make your hair look silky and shiny. If you are worried about your dull texture of hair whether you are having a dry or oily scalp, eating tomatoes raw or in cooking items are the best solution. It would also hair your hair root strong. This antioxidant foodstuff prevents your hair from being frizzy mainly during the winter months.

It also used as a face cleanser in different products as tomato contains a high level of lycopene. Raw tomato can be used to remove the suntan. The mild acid content of tomato cleans your face and makes it look refreshing. But it is suggested to apply on your not so frequently. The components present in tomato helps to fight against acne and also remove the dead and the damaged skin cells.

15. Promoting Bone Health:

Tomatoes help the bone healthy by maintaining strong bones. Components or nutrients required for strengthening the bones are calcium and vitamin K which are present in tomatoes. Both of these components help in repairing bone tissues and strengthening our bones. The minimum requirement of calcium level for bones, teeth and for other body mechanism is compensated by tomatoes. It maintains the calcium ratio in our body. Rich supply of antioxidant in tomatoes is also connected for improving the bone health.

16. Healthy Kidneys:

According to the study, tomatoes have proven to be the best for reducing the high risk of stones in the kidney and hence it maintains your kidney to stay in healthy condition. Eating tomatoes without the seeds confirms to be best in reducing the kidney stones as per some research works. It also prevents us from having gall bladder stones in the long run. It acts as a cleanser and removes the toxic substances from the body. Incidence of Urinary tract symptoms gets reduced drastically by having this food item in your diet. They also protect the body to get infected from diarrhoea.

17. Sharp Vision:

Vitamin A that is found in tomatoes is best for your eyes and vision. It improves your vision. Many eye diseases like night blindness are mainly due to vitamin A deficiency. So this food item helps to combat and cure of this particular deficiency disease. Other food items are also available which can cure this disease, but the tomato is easily available, can be eaten in any forms or with other food items and have many other qualities. Other components like lutein, beta carotene and zeaxanthin also help to improve your vision, provides better eyesight and protects the eyes from degeneration.

18. Prevent Cancers:

Tomatoes have a unique property which helps to reduce the cancer risk. They prevent various types of cancer. They reduce the risks of breast cancer, prostate cancer and stomach cancer. The growth of cancerous cells gets reduced due to the presence of an antioxidant called lycopene in tomatoes. Also higher amounts of carotenoids like alpha carotenoids, beta carotenoids and zeaxanthin also reduces the breast cancer risk.

Cooked tomatoes are mostly helpful in producing higher amounts of lycopene, so it is preferable also to eat cooked tomatoes apart from raw ones in salads. This rich fibre content natural food reduces the risk of prostate cancer by maintaining the health of the colon. The saponin phytonutrient, alpha-tomatine, reduce the growth of prostate cells.

19. Maintain Blood Glucose Levels:

Tomatoes also help in restoring the biochemical balance in diabetic patients. Biophysicist according to their latest study has shown that it helps to maintain the biochemical balance and provides a healthy life. Lycopene that is found in tomatoes maintains the normal condition in diabetics. So people who are having tomato in their food chart returns to normal condition while others stay at that level.

20. Prevents Gall Stones:

As per studies, Tomatoes are considered to be gallbladder friendly foods. They work by reducing the inflammation in your bladder to prevent the formation of stones. Also, the detox benefits of Tomatoes can eliminate toxins and flush out unwanted mineral deposits which lead to the stones.

21. Tomato Benefits For Skin:

The advantages of Tomato juice for skin are numerous. Tomato juice works as a wonderful toner, which can shrink your open pores and give a smooth effect. It also helps in treating Acne breakouts on your skin with its antibacterial properties. Being rich in Vitamin C, tomato juice can also lighten your complexion and give you a radiant look.

22. Prevents Sunburn:

Tomato can be used as a natural SPF, which can protect your skin from the harmful rays of the Sun. It can even treat existing sunburns by applying cold tomato juice on your skin. Tomato juice can reduce the inflammation on the skin and offer soothing relief to the affected areas. This is one of the best benefits of Tomato on the face.

23. Removes Dead Cells:

Tomato offers wonderful exfoliant properties, which help in removing the dead cells from your skin. By rubbing a tomato slice directly on your face and neck in circular movements, you can notice visibly smooth and fair skin. Tomato juice also penetrates deep into your pores to cleanse your skin from within.

24. Treats Dandruff:

Tomato treats dandruff with its antifungal properties. Also, the Vitamin C present in the juice can effectively control the itching sensation and white flakes on your scalp. Just squeeze some tomato juice and apply it directly. Massage for 10 minutes and wash off with lukewarm water for best results.

25. Prevents Hair Loss:

Tomato juice improves blood circulation on your scalp to strengthen your hair follicles and nourish them from within. It is also rich in iron and folate, which is important for the well-being of your hair. Massaging hair with tomato juice can repair the damage of your strands and condition it well. It also treats dryness and brittle hair!

Tomato Side Effects:

Although tomatoes are good for health, they lead to many side effects when consumed in excess. Here are some of the top disadvantages of eating Tomatoes:

  • Acid Refluxes
  • Allergic Reactions
  • Gastrointestinal Problems
  • Kidney Stones
  • Irritable Bowel Syndrome
  • Mouth Ulcers
  • Diarrhoea
  • High Sodium intake
  • Urinary Problems
  • Joint Pains
  • Breathlessness

Aren’t you surprised at knowing these incredible benefits of Tomatoes? These humble fruits are packed with the goodness of nature to offer the best of nutrition to you. You can toss some fresh tomatoes in your salads for a tangy taste or puree it to use as a delicious gravy. That’s not all! If you stick to the limits and consume it in fresh forms, Tomatoes can improve the longevity and quality of your life. So, what’s stopping you? Grab some fresh tomatoes and enjoy your way to good health.