Tomatoes are a staple in kitchens across the UK, cherished for their vibrant colour, versatility, and rich flavour. Whether sliced into a fresh salad, simmered into a rich pasta sauce, or roasted on the vine, they are a dietary mainstay for millions. Botanically classified as a fruit—specifically a berry—tomatoes are generally prepared and eaten as a vegetable.
While most of us realise that vegetables are good for us, the specific health benefits of tomatoes are particularly impressive. They are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.
However, in a world full of conflicting nutritional advice, it can be difficult to separate fact from fiction. You might wonder if cooked tomatoes are better than raw ones, or if they are safe for everyone to eat. Understanding the science behind this red powerhouse can help you make informed choices about your diet.
This article reviews the evidence-based health benefits of tomatoes, their nutritional content, and how to include them in a balanced lifestyle.
Overview: The Nutritional Powerhouse
Tomatoes are incredibly nutrient-dense. They consist of approximately 95% water, with the remaining 5% consisting mainly of carbohydrates and fibre. This high water content makes them hydrating and low in calories, which is excellent for weight management.
A medium-sized tomato (approximately 123 grams) contains only about 22 calories, yet it provides a significant amount of your daily vitamin requirements. They are a good source of fibre, providing about 1.5 grams per medium tomato.
The most notable compound in tomatoes is lycopene. This is a plant pigment (carotenoid) that gives tomatoes their characteristic red colour. Unlike many other nutrients that degrade when heated, lycopene becomes more bioavailable—meaning your body can absorb it better—when tomatoes are cooked and eaten with a source of healthy fat, such as olive oil.
In addition to lycopene, tomatoes are packed with various vitamins and minerals essential for maintaining a balanced diet. Key micronutrients include:
- Vitamin C: An essential nutrient and antioxidant.
- Potassium: Essential for blood pressure control and heart disease prevention.
- Vitamin K1: Also known as phylloquinone, vitamin K is important for blood clotting and bone health.
- Folate (Vitamin B9): Important for normal tissue growth and cell function.
10 Evidence-Based Health Benefits
The consumption of tomatoes and tomato-based products has been linked to improved skin health and a lower risk of heart disease and cancer. Here is a detailed breakdown of the top 10 health benefits supported by science.
1. May Improve Heart Health
Heart disease—including heart attacks and strokes—is the world’s most common cause of death. Evidence from clinical trials suggests that supplementing with lycopene may help lower LDL (bad) cholesterol levels. This is crucial because high cholesterol is a major risk factor for cardiovascular issues.
Furthermore, tomatoes are rich in beta-carotene and flavonoids, which also protect heart health. Studies indicate that high blood levels of lycopene and beta-carotene are linked to a reduced risk of heart attack.
2. Potential Cancer Prevention
Cancer is the uncontrolled growth of abnormal cells that spread beyond their usual boundaries. Observational studies have noted links between tomatoes, tomato products, and fewer incidences of prostate, lung, and stomach cancers.
While high lycopene intake is believed to be the primary reason for this, other antioxidants in tomatoes may also play a role. Research suggests that lycopene may inhibit the growth of tumours, offering a protective effect against the risk of certain cancers, particularly prostate cancer in men.
3. Benefits for Skin Health
Tomatoes are considered beneficial for skin health. Tomato-based foods rich in lycopene and other plant compounds may protect against sunburn. According to one study, people who ingested tomato paste daily for 10 weeks experienced 40% less sunburn after exposure to UV light than the control group.
It is important to note that tomatoes are not a substitute for sunscreen. However, dietary antioxidants can provide an internal defence mechanism to protect against sunburn and photo-ageing.
4. Supports Eye Health
Tomatoes contain powerful antioxidants called lutein and zeaxanthin. These substances may protect your eyes from the blue light emitted by digital devices like smartphones and computers. They also help reduce fatigue and ease headaches from eyestrain.
More significantly, these nutrients may lower your risk of developing age-related macular degeneration (AMD), a leading cause of blindness in older adults.
5. Helps Manage Diabetes
Tomatoes generally have a low Glycaemic Index (GI). This means they release sugar slowly into the bloodstream, preventing sharp spikes in blood glucose. This makes them a suitable food choice for those managing blood sugar levels.
Some research on diabetic rodents has shown that lycopene supplementation could help reduce oxidative stress, a condition often exacerbated by diabetes.
6. Boosts Digestive Health
The fluid and fibre content in tomatoes may help if you are prone to constipation. Soluble and insoluble fibres play a key role in digestion. Insoluble fibre adds bulk to the stool and helps food pass more quickly through the stomach and intestines.
However, keep in mind that for some people with acid reflux or gastro-oesophageal reflux disease (GORD), the acidity in tomatoes can trigger symptoms. It is always best to listen to your body.
7. Essential During Pregnancy
Tomatoes are an excellent source of folate. Folate is essential before and during pregnancy to protect against neural tube defects in infants. While supplements are often recommended, getting folate from natural food sources is also vital.
Ensuring adequate folate intake is essential during pregnancy, and adding tomatoes to salads or sandwiches is an easy way to boost your levels.
8. Strengthens the Immune System
Tomatoes are packed with Vitamin C. Just one medium tomato can provide about 28% of the Reference Nutrient Intake (RNI) for Vitamin C. This vitamin is vital for immune function.
It helps stimulate the production of white blood cells, which are the body’s first line of defence against infections. Additionally, the benefits of lycopene include its ability to reduce oxidative stress, further supporting immune health.
9. Reduced Risk of Stroke
Recent studies suggest that lycopene may help prevent strokes. This is likely due to its ability to reduce inflammation, boost your immune system, and prevent blood from clotting.
In a study of middle-aged men, those with the highest levels of lycopene in their blood had a significantly reduced risk of stroke compared to those with the lowest levels.
10. May Aid Metabolic Health
Metabolic syndrome is a cluster of conditions that increase the risk of heart disease, stroke, and type 2 diabetes. These conditions include increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels.
Because tomatoes are rich in potassium, fibre, and antioxidants, they address several markers of metabolic syndrome simultaneously, contributing to a healthier metabolic profile overall.
| Nutrient | Amount per 100g (Raw) | % of Daily Value (Approx) |
|---|---|---|
| Calories | 18 kcal | < 1% |
| Water | 95% | – |
| Protein | 0.9 g | 2% |
| Carbs | 3.9 g | 1% |
| Sugar | 2.6 g | – |
| Fibre | 1.2 g | 5% |
| Fat | 0.2 g | < 1% |
| Vitamin C | 13.7 mg | 17% |
| Potassium | 237 mg | 5% |
Frequently Asked Questions
Here are some common questions regarding the consumption of tomatoes.
Are cooked tomatoes healthier than raw ones?
In many ways, yes. While raw tomatoes are higher in Vitamin C, cooking tomatoes breaks down the cell walls and releases more lycopene. Eating cooked tomatoes with a small amount of fat (like olive oil) dramatically increases how much lycopene your body absorbs. For a varied nutritional profile, try to include both cooked and raw tomatoes in your diet.
Should I avoid tomatoes if I have arthritis?
Some people claim that nightshade vegetables, including tomatoes, worsen inflammation and arthritis pain. However, there is no strong scientific evidence to support this for the general population. In fact, the antioxidants in tomatoes may help reduce inflammation. If you suspect a sensitivity, you can try an elimination diet to see if your symptoms improve.
Can I eat too many tomatoes?
While tomatoes are generally safe, consuming them in extreme quantities can cause issues for some. Due to their acidity, they may cause heartburn or acid reflux in sensitive individuals. Furthermore, those taking beta-blockers for heart conditions should consume them in moderation, as tomatoes are high in potassium.
The Bottom Line
Tomatoes are juicy, delicious, and loaded with antioxidants that may help fight several diseases. They are especially high in lycopene, a plant compound linked to improved heart health, cancer prevention, and protection against sunburn.
Their impressive nutrient profile supports everything from vision to digestion, making them a valuable part of a healthy lifestyle. Whether you prefer them fresh in a salad or cooked into a hearty sauce, tomatoes are an easy way to boost your nutrient intake.
Adding this versatile fruit to your daily routine can be a simple yet effective step toward better long-term health.
