Tomatoes can be found in almost all kinds of foods. These plump little fruits appear in sauces, salads, soups, juices, desserts – you name it.

But this is a good thing. Tomatoes are considered one of the most potent superfoods out there because of their rich micronutrient content.

Fruit or vegetable?

More often than not, the tomato (Solanum lycopersicum) is treated as a vegetable in cooking because of its rich, savory taste that one might ascribe to main dishes instead of desserts or snacks. But make no mistake: The tomato is considered a fruit in botanical terms.

In fact, it shares the same plant family (nightshade) as other “vegetables” that are technically classified as fruits, too. These include eggplants (Solanum melongena), bell peppers (Capsicum annuum) and chili peppers (Capsicum frutescens).

Tomatoes come in a range of sizes and colors. In fact, there are hundreds of tomato varieties! Some of the most common ones include cherry tomatoes, Roma tomatoes and large beefsteak tomatoes.

Health benefits of tomatoes

Tomatoes are rich in nutrients and plant compounds that offer a range of health benefits. Read on to learn more about this humble superfood’s long list of perks for the skin, the gut and more.

Contains essential nutrients

Tomatoes are a great source of essential nutrients. In fact, a single tomato can contain up to 40 percent of the recommended daily intake of vitamin C, an immune-boosting nutrient.

Tomatoes are also rich in iron, an essential mineral for red blood cell production, and potassium, a key nutrient for heart function, muscle contractions and blood pressure control.

Fights cancer cells

Multiple studies found that tomatoes are linked to a reduced risk of cancers of the prostate, lung, stomach, pancreas, colon and rectum because of their rich lycopene content.

Lycopene is a plant compound that acts as an antioxidant to protect against cellular damage and inflammation that might lead to cancer.

Promotes heart health

Lycopene is thought to reduce the risk of heart disease. Experts speculate that tomato’s heart-healthy benefits can be attributed to the effects of lycopene on the fats in the bloodstream.

Lycopene, in particular, helps protect the arteries from hardening due to cholesterol buildup. This condition, called atherosclerosis, is a major biomarker of heart disease and its complications.

Counters the harmful effects of smoking

Emerging research suggests that lycopene might also protect against the harmful effects of cigarette smoking, including a heightened risk of lung cancer.

Supports eye health

Vitamin A and beta-carotene are antioxidants found in tomatoes responsible for maintaining optimal eye health.

Vitamin A, in particular, is essential for the prevention of age-related macular degeneration that can lead to vision loss in later life.

Aids in digestion

The tomato’s high fiber content helps promote smooth digestion. One reason for this is that the fiber helps soften stool to ease constipation and minimize its occurrence in the future.

Fiber also promotes the proliferation of good bacteria along the gastrointestinal tract that are responsible for maintaining optimal gut health.

Regulates blood pressure

A diet rich in potassium can help significantly reduce high blood pressure, and tomatoes just happen to be full of the stuff.

Antioxidants in tomatoes, including lycopene, beta-carotene and vitamin E, are also instrumental in regulating blood pressure.

Protects against diabetes

High blood pressure is also a precursor to diabetes, so eating tomatoes is a good first step to reducing diabetes risk.

Antioxidants in tomatoes also prevent free radicals from attacking fat since this kind of cellular damage can raise the risk of heart disease. This is of particular importance because diabetes doubles the risk of heart disease complications, including heart attack and stroke.

Nourishes the skin

The fruit’s rich vitamin C and vitamin A content is great for the skin. These micronutrients help stimulate the production of collagen, a kind of protein that maintains skin health and combat signs of aging.

Relieves gallbladder pain

People at risk of gallbladder disease, or those that already have gallstones, can benefit from eating antioxidant-rich foods like tomatoes.

Studies found that having adequate amounts of antioxidants in the body, especially vitamin C, can help relieve gallbladder pain due to gallstones and reduce the risk of developing gallstones and gallbladder disease in the future.

The humble tomato is full of surprising benefits for the heart, the skin and more. Incorporate it into a balanced diet to make the most of its nutrients and incredible health benefits.

Sources:

CMS.HerbalGram.com

OrganicFacts.net

Academic.OUP.com