Tomatoes are considered both a fruit and a vegetable and are part of cuisines all over the world, especially in the Mediterranean region.

Eating tomatoes provides health benefits, along with improving the taste of food. Tomatoes are found in countless different foods, in various beverages, and as an element of flavor, included in food, from breakfast to dinner. They are relatively easy to grow and grow very quickly, making them a source of fast food and a staple food in many countries.

The benefits of tomatoes include stimulating blood circulation, improving digestion, protecting the kidneys, detoxifying the body, and preventing premature aging.

A serving of ripe or raw tomatoes (150 grams) is a good source of vitamin A, C, K, folic acid, and potassium. Tomatoes are naturally low in sodium, saturated fat, and calories. They also provide thiamine, niacin, vitamin B6, magnesium, phosphorus, and copper, all of which are beneficial for a healthy lifestyle.

Moreover, a portion of tomatoes provides 2 grams of fiber, which is 7% of the recommended daily amount and high water content. In general, the consumption of fruits and vegetables, including the consumption of tomatoes, provides protection against high blood pressure, high cholesterol, strokes, and heart disease.

Tomato properties

Tomato is a fruit that is part of the Solanaceae family; in fact, it is the food that gives us more properties and health benefits, within this same family. It is a fruit that has a very rich and varied nutritional component and, precisely for this reason, it will provide us with very interesting benefits for our body.

In addition, the tomato has very few calories (approximately 18 kcal per 100 grams), therefore, it is perfect to include in your diet and enjoy a rich, satisfying and nutritious food, without your silhouette suffering. 94% of the fruit is composed of water, so it will help cleanse the body and reduce fluid retention.

Nutritional value of tomatoes

A serving of ripe and fresh tomatoes of about 150 grams is an excellent source of vitamin A, C, K, folic acid, and potassium.

Tomatoes also provide thiamine, niacin, vitamin B6, magnesium, phosphorus, and copper, all necessary for perfect health. Also, 150 grams of fresh tomatoes provide 2 grams of fiber, which is 7% of the recommended daily dose. The nutritional values ​​for 149 grams of tomatoes are as follows:

These vegetables naturally contain low amounts of sodium, saturated fat, cholesterol, or calories, so they are recommended in a healthy diet and weight-loss regimens, helping to regulate body weight and reduce blood lipid levels.

• Calories – 26.8 kcal
• Protein – 1.3 g
• Vitamin A – 1241 IU (international units)
• Vitamin C – 18.9 mg
• Vitamin E – 0.8 mg
• Vitamin K – 11.8 mcg
• Thiamine – 0.1 mg
• Niacin – 0.9 mg
• Vitamin B6 – 0.1 mg
• Folic acid – 22.3 mcg
• Pantothenic acid – 0.1 mg
• Choline – 10 mg
• Betaine – 0.1 mg
• Fats – 0.3 g (0.1 g polyunsaturated fats, 4.5 mg omega-3 fatty acids, 119 mg omega-6 fatty acids)
• Calcium – 14.9 mg
• Iron – 0.4 mg
• Magnesium – 16.4 mg
• Phosphorus – 35.8 mg
• Potassium – 353 mg
• Sodium – 7.5 mg
• Zinc – 0.3 mg
• Copper – 0.1 mg
• Manganese – 0.2 mg
• Fluorine – 3.3 mcg
• Phytosterols – 10.4 mg
• Water – 141 g

Health benefits of tomatoes

Tomatoes occupy an important place in human food, being eaten raw, in salads, as juices, or as part of countless culinary preparations.

Tomatoes are a dietary food, very rich in water (approximately 95%) and very low in calories (around 20 kcal / 100 grams of tomatoes). They are a good source of minerals (especially potassium – 300 mg / 100 g tomatoes, but also magnesium, calcium, iron, zinc, iodine) and vitamins (vitamins A, C, and E). Vitamin C, in fresh tomatoes, is 20-40 mg / 100 g of tomatoes, drastically reducing, up to 14-16 mg of vitamin, by preparation.

Improves heart health

Another of the most outstanding benefits of tomato is that it is a perfect natural ingredient to improve the functioning of the cardiovascular system and, specifically, the heart. The lycopene that we find in this fruit manages to improve blood circulation and, therefore, prevents cardiovascular accidents.

Helps to lose weight

As we have already mentioned, tomato is an ingredient very low in calories and very high in water, an ideal combination to help us lose weight. But if we add to this its contribution in fiber, we get a perfect ally so that we can satisfy our appetite more quickly and effectively.

It protects us from cancer

Doctors and studies confirm the beneficial effects that tomatoes have on health. The color of tomatoes is given by lycopene, a carotenoid pigment in the composition of vegetables. Lycopene helps reduce cancer. All the lycopene in tomatoes has a beneficial effect on the cardiovascular system. Specialist studies have shown that the common tomato is effective in reducing the risk of cancer, especially for breast cancer or stomach cancer. According to recent research, women who ate lycopene-rich foods, such as tomatoes, had a lower risk of heart disease compared to people who ate fewer vegetables.

Ideal for the skin

Another of the properties and benefits of tomato is that it is a perfect ingredient to improve the health of our skin and prevent premature aging, as well as the appearance of the first wrinkles. Its contribution to antioxidants and the vitamin A it contains make it an ideal food to prevent cells from oxidizing prematurely. In addition, thanks to its contribution to water, the tomato will nourish your skin internally and will make you look smoother and more cared for.

Abundant Source of Antioxidants

Tomatoes contain a large amount of lycopene, an antioxidant that is extremely effective in sweeping cancer that causes free radicals. This benefit can even be obtained from hot processed tomato products such as ketchup. Lycopene in tomatoes defends against cancer and has been shown to be particularly effective in fighting prostate cancer, cervical cancer, stomach and rectal cancer such as pharynx and esophageal cancer. It also protects against breast cancer and oral cancer, according to studies published by the Harvard School of Public Health

Improve the health of your bones.

The lycopene that is found in the composition of the tomato is the key ingredient to make our bones stronger and healthier. Above all, this component is highly recommended for women who are in menopause, as it will help them to have a strengthened bone structure.

Helps the cardiovascular system

Due to the vitamin B and potassium in tomatoes, they are effective in lowering cholesterol and lowering blood pressure. Therefore, by including tomatoes in a regular diet, effectively prevents heart attacks, strokes as well as heart problems.

Beneficial for the eyes

Tomato is also a very beneficial food to improve eye health. This is because it is rich in vitamin A, an essential nutrient that helps protect eye health and improve eye nerves.

Reduce cholesterol and blood pressure

Eating tomatoes is also good for cholesterol. Constant consumption of tomatoes reduces the level of “bad” cholesterol in the blood. Due to the vitamin B contained in tomatoes, eating tomatoes also has a beneficial effect on blood pressure. Doctors recommend those who want to prevent a heart attack, to introduce tasty tomatoes, daily, in the diet. Consumption of tomatoes is also recommended for protection against liver disease. Chlorine and sulfur in tomatoes help the liver to function better. Studies show that tomatoes are good for purifying the blood, but also for eliminating toxins from the body, being an excellent detoxifier.