Tomato Nutrition Facts

Health Benefits From Tomato Consumption

Tomato contains a wide variety of beneficial nutrients for our health and has been reported to reduce the risk of many lifestyle-related diseases. People who consume regularly tomatoes can benefit in different ways. Tomatoes can:

• Have Cardiovascular Benefits
• Have Anti-Inflammatory Properties
• Boost Immune System
• Contain Antioxidants, which fight Cancer
• Promote Bone Health and fights against Osteoporosis
• Improve Digestion
• Help in controlling Blood Pressure
• Promote Skin and Hair Health
• Help in controlling levels of Bad Cholesterol

However, like any other food, tomatoes shall be consumed in reasonable quantities and only as part of a balanced diet.

According to USDA, 100g of raw tomato contains (among others):

• Water: 94.52 g
• Energy: 18 kcal
• Protein: 0.88 g
• Total lipid(fat): 0.2 g
• Carbohydrate: 3.89 g
• Sugars (total): 2.63 g
• Fiber (Total): 1.2 g
• Ca: 10 mg
• Mg: 11 mg
• K: 237 mg
• Na: 5 mg
• Fe: 0.27 mg
• P: 24 mg
• Vitamin A IU: 883IU
• Vitamin A (RAE): 42μg
• Vitamin E (alpha-tocopherol): 0.54 mg
• Vitamin C (total ascorbic acid): 13.7 mg
• Vitamin B-6: 0.08 mg
• Riboflavin: 0.019 mg

Heart Health

Fresh Tomatoes contain plenty of substances that are beneficial for the heart, such as Potassium, Vitamin C, Vitamins of the complex B, and choline. Studies have proved that the increase in potassium intake and the decrease in sodium intake can boost our heart health. More specifically, consuming potassium and vitamin B from tomatoes can reduce blood pressure and cholesterol if done correctly. 

Cancer

Tomatoes contain a significant amount of antioxidants, more specifically, carotenoids such as lycopene. According to studies, the consumption of foods high in lycopene regularly may help to reduce the risk of specific cancer types, such as prostate and pancreatic cancer.

Bones

Tomatoes are a source of calcium, vitamin K, and lycopene, which are known to strengthen the bones and improve their general condition.

Blood sugar

The chromium content of tomatoes seems to help in balancing blood sugar levels. Consequently, it reduces the risk of diabetes.

Skin

Carotenoid content (beta-carotene and lycopene in tomato) is believed to prevent skin damage and aging. These powerful antioxidants protect skin cells from UV and free-radical damage. 

Eyes  

The eye-protective capacity of tomatoes is a result of their vitamin A content. This vitamin can improve our vision day and night and help reduce the risk of macular degeneration.

Contra-Indications: 

Kidneys 

According to studies, increasing tomato intake may increase the risk of developing kidney stones.