Health Benefits of Tomatoes

Tomatoes are not just bursting with pulp and juices but also essential nutrients for the best health benefits!

I’m sure you’ve used tomatoes in your dishes before, but do you know how good they are for you? How vibrantly colored they are definitely shows how brighter your life will be with these tomatoes. 

There are different ways to cook tomatoes, all of which are surely going to escalate the quality of the dishes and your diet. Your meals will be better in taste and nutritional value. 

Every time you use sweet and tangy tomatoes in your meals, you are also taking care of your health. The quality they can bring to your lifestyle is truly astonishing. 

tomatoes nutrition facts and health benefits
The tomato is a globular fruit with a bright red skin that’s juicy and pulpy on the inside.

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Today, let’s dig deeper into the health benefits of tomatoes! 

Nutrition Facts

How healthy are tomatoes? You need to take a look at the nutrients it has first. These are responsible for a big part of the health benefits of tomatoes. 

As suggested by the Food Data Central, these are the nutrients in 100 grams of tomatoes:

Water94.7 grams
Energy19 kcal
Carbohydrates3.84 grams
Fiber1 gram
Calcium10 milligrams
Potassium193 milligrams
Magnesium8.1 milligrams
Phosphorus19 milligrams
Vitamin C17.8 milligrams
Thiamin0.056 milligrams
Folate10 micrograms
Vitamin A24 micrograms
Carotene276 micrograms
Cryptoxant19 micrograms
Lycopene2860 micrograms
Lutein and zeaxanthin56 micrograms
Biotin0.469 micrograms


An average-sized tomato can have up to 16 calories, while large ones can have about 33 calories. They will go well with a low-calorie diet, especially with its hydrating effect.


There are about three grams of carbohydrates in a standard tomato. Most of these crabs are made of fiber and sugars. You will also be pleased to know that tomatoes have a low glycemic index!


Tomatoes are good sources of fiber because you can get around two grams of fiber in one serving. In fact, it’s already 7% of your daily fiber needs. 

Just imagine what these nutrients can do for your health and wellness!

Vitamins and Minerals

Aside from nutrients, you can also expect lots of vitamins and minerals from these tomatoes. These health supplements certainly add to how nutritious tomatoes are. 

  • Sodium
  • Zinc
  • Calcium
  • Lycopene
  • Manganese
  • Biotin
  • Riboflavin
  • Carotene
  • Iron
  • Niacin
  • Zeaxanthin
  • Phosphorus
  • Magnesium
  • Copper
  • Vitamin C
  • Folate
  • Lutein
  • Thiamin
  • Potassium
  • Vitamin A

As you eat delicious tomatoes, you are also supplying your body with these important vitamins and minerals!

Plant Compounds

The healthy goodness doesn’t stop with the nutrients, vitamins, and minerals because tomatoes also have incredible plant compounds for your health!

  • Phenolic acids: These phenolic acids act as antioxidants to protect your cells from damage and oxidation. They also have anti-inflammatory properties to prevent different health problems.
  • Flavonoids: It’s important to get a good dose of flavonoids because these can reduce inflammation and the risk of cancer.
  • Lycopene: As a powerful antioxidant, lycopene helps relieve radical damage on your cells while strengthening bones, preventing cancer, and improving heart health.
  • Carotene: Not only does carotene give tomatoes its color, but it also has proven benefits for your eyes, kidneys, and heart.

Together, all of the nutrients of tomatoes are guaranteed to have life-changing effects for you!

Health Benefits of Tomatoes

In what ways can tomatoes help with your health?

Protects the brain

Take better care of your brain with superfoods like tomatoes. They can keep your brain active and sharp while protecting you from brain diseases like Alzheimer’s and dementia. 

A study in Biology found that people who have a higher intake of lycopene experience a slower decline in brain function. Sustain your memory and focus with fresh tomatoes! 

Prevents metabolic syndrome

What is metabolic syndrome? It is known as a group of health problems that you can experience at once. You need to avoid it because it can increase your risk of getting heart conditions and diabetes.

According to Oxidative Medicine and Cellular Longevity, tomatoes are some of the best sources of lycopene to combat metabolic syndrome. Tomatoes also lower your bad cholesterol to make you feel better.

Improves heart health

A healthy heart means a comfortable and longer life. It’s a good thing that tomatoes are great fruits that can improve heart health and lower the risk of getting heart problems. 

As suggested by the Centers for Disease Control and Prevention, including tomatoes in your diet can protect you from heart disease. Lycopene certainly helps work wonders for your heart.

Relieves constipation

Constipation can be caused by a lack of fiber intake, difficulty moving bowels, and not drinking enough fluids. When you’re constipated, you may experience stomachaches, bloating, and a loss of appetite. 

Foods shared that tomatoes are good sources of fiber and water to promote digestion and relieve constipation. They will make it easier to move your bowels while cleansing your gut. 

Reduces risk of diabetes and cancer

Diabetes and cancer are two serious health conditions with symptoms that can affect your daily life. Your body needs numerous nutrients to fight off these health problems. 

Molecules mentioned that antioxidants from tomatoes can reduce inflammation to protect your cells from cancer growth. The low glycemic index also combats diabetes and its symptoms. 

Supports exercise recovery

Keep yourself fit and fab by exercising and having a balanced diet. It’s normal to feel tired after a workout. Thankfully, you can have better exercise recovery with tomatoes in your meals and drinks.

An article in Health suggested that drinking tomato juice regularly can improve how your body reacts to exercise. You can now enjoy longer and better workout sessions.

Boosts immunity

Since tomatoes are rich in antioxidants, vitamins, and minerals, you can expect that they can boost your immunity. You will have protection against different health problems like cancer and diabetes.

Research by Cleveland Clinic found that one cup of tomato juice already gives you 75% of the daily vitamin C that you need. In fact, you can also recover faster from the common cold and cough. 

Nourishes the skin

Bask under the sun without worrying much about your skin with the help of tomatoes. These fruits are known to shield your skin from sunburns, helping your sunscreen do its job. 

According to Healthline, tomatoes have potential benefits for inflammation, collagen production, and moisture in the skin. You can include tomatoes in your diet or apply them as skincare!

Sharpens the eyes

See everything in a brighter and clearer view as you sharpen your eyes with tomatoes. They have numerous antioxidants that can protect your eyes from damage and degeneration.  

As suggested by JAMA Ophthalmol, lutein and zeaxanthin from tomatoes are good sources of fiber to reduce your risk of cataracts and macular conditions. 

Helps with oral health

Get healthy teeth and gums with the lycopene from tomatoes. There are different oral problems you can avoid with these fruits. For instance, you can fight against periodontitis and gingivitis. 

However, WebMD suggests eating tomatoes in moderation because they can still damage the enamel in your teeth. Indeed, tomatoes are not just for your appetite, but also for your oral health. 

Keeps you hydrated

Did you know that tomatoes are 94% water? They’re juicy and pulpy fruits that will make you feel refreshed and hydrated. It’s not ordinary water content because it’s loaded with essential nutrients, too.

Self found that the water content of tomatoes makes it one of the best low-calorie foods. There are actually more health benefits you can gain from these tomatoes. 

Are you excited to experience all of these health benefits of tomatoes in your life? There is no doubt that tomatoes don’t just make your dishes tastier, but they also make your health a whole lot better!

Ripening Process

Whenever you eat and use tomatoes, it is important that they are ripe. According to myGarden, green tomatoes have a bitter taste and poisonous alkaloid solanine. 

BBC Good Food suggests these tips to ripen tomatoes:

  • Don’t expose the tomatoes to too much sunlight. 
  • The warmer the temperature, the faster they will ripen. 
  • Keep the tomatoes in a paper bag with apples and bananas to ripen faster. 

Buy the best tomatoes to enjoy how fresh they are. The tomatoes should feel plump and heavy for their size. Go for ones that have bright and vibrant skin, too. 

You can keep unripe tomatoes at room temperature to ripen over several days or weeks. Once ripe, store them in the fridge or freezer to prolong their shelf life. 

Side Effects

Even if tomatoes are good for you, they still have consequences when not eaten properly:

  • Acid reflux – stomach acid backs up into the esophagus
  • Lycopenodermia – deep orange skin discoloration
  • Joint pain – inflammation and discomfort in the joints
  • Kidney stones – hard mineral deposits in the kidneys
  • Vomiting – forceful ejection of stomach content through the mouth
  • Headache – pain in any area of the head

While there is no suggested intake of tomatoes, you still need to take caution when eating them. Prepare a balanced meal with other healthy ingredients that taste well with tomatoes! 


To-may-to, to-mah-to, the health benefits of tomatoes are certainly going to make your life better! 

The awesome flavors and colors of tomatoes are only secondary to what they can offer you in nutrition. You can cook them into different dishes for a hearty meal that will keep you satisfied and nourished! 

When somebody asks you about the health benefits of tomatoes, remember these pointers:

  • Protects the brain
  • Prevents metabolic syndrome
  • Improves heart health
  • Relieves constipation
  • Reduces risk of diabetes and cancer
  • Supports exercise recovery
  • Boosts immunity
  • Nourishes the skin
  • Sharpens the eyes
  • Helps with oral health
  • Keeps you hydrated

Make tomatoes exciting parts of your meal by cooking them in the most interesting ways possible! 

Suggested Recipes

Every time I go to the grocery store, I make sure to buy tomatoes because of these home-cooked meals:

Try these recipes so your tomatoes will never go to waste! 

Frequently Asked Questions

What are the 10 benefits of tomatoes?

The ten benefits of tomatoes include the following:

  • Prevents metabolic syndrome
  • Protects the brain
  • Sharpens the eyes
  • Supports exercise recovery
  • Nourishes the skin
  • Keeps you hydrated
  • Boosts immunity
  • Reduces risk of diabetes and cancer
  • Helps with oral health
  • Relieves constipation
  • Improves heart health

Is it good to eat tomatoes every day?

Yes, you can eat tomatoes every day as long as you consume them in moderation. Having tomatoes on a daily basis can give you plenty of vitamins and minerals linked to numerous health benefits. 

Why are tomatoes a Superfood?

Tomatoes are a superfood because they are excellent sources of essential nutrients that can be good for your overall health. They have proven benefits for your brain, heart, eyes, skin, immunity, digestion, and bones. 

What are the three benefits of eating tomatoes?

These fruits come with not three, but multiple health benefits. Tomatoes are beneficial for your immunity to protect you from different health conditions. 

They are also helpful for your brain, teeth, eyes, and skin to improve focus, memory, vision, and complexion. You can expect that tomatoes can be good for your workouts, dental health, and hydration!

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