Last Updated on December 5, 2023 by Shabnam Sengupta
The tomato is a widely consumed fruit that is native to South America, specifically the Andes region. It was first cultivated by the Incas and introduced to Europe by Spanish conquistadors in the 16th century. Since then, the tomato has become one of the most commonly consumed fruits globally, with over 80 million tons produced annually. There are many different species of tomato, ranging in size, colour, and flavour. The most commonly consumed species include the beefsteak, plum, cherry, and grape varieties. In Indian cuisine, the tomato is a staple ingredient that people use in a variety of dishes, including curries, chutneys, and pickles.
Nutritional profile of tomatoes
Let’s take a closer look at the nutritional composition of tomatoes:
| Nutrient | Amount per 100g |
| Calories | 18 kcal |
| Water | 94.5g |
| Carbohydrates | 3.9g |
| Sugars | 2.6g |
| Fibre | 1.2g |
| Protein | 0.9g |
| Fat | 0.2g |
| Vitamin C | 23.9mg (40% DV) |
| Vitamin A | 833IU (17% DV) |
| Vitamin K | 7.9µg (10% DV) |
| Potassium | 237mg (7% DV) |
| Folate | 15µg (4% DV) |
| Lycopene | 2573µg |
Health benefits of tomatoes
May have anti-cancer properties
Tomatoes, with their rich content of antioxidants like lycopene and beta-carotene, offer promising potential in the fight against cancer. Lycopene, in particular, is known for its ability to reduce the growth of cancer cells and induce apoptosis, a process that leads to cell death. Additionally, other antioxidants found in tomatoes, such as vitamin C and ferulic acid, also contribute to their anticancer properties by impacting gene regulation and cell growth. Tomato peel and seeds, rich in dietary fibre, can affect colon cancer cells by altering gene expression and inhibiting their proliferation. While these findings are encouraging, maintaining a well-balanced diet and seeking guidance from healthcare professionals are essential for personalised cancer prevention and treatment strategies.
May have cardio-protective effects
A diet rich in tomatoes may lower the risk of heart disease. Studies suggest that the antioxidant lycopene in tomatoes could reduce the risk of heart-related issues. There is a link between tomato consumption and improved cholesterol levels. It may help prevent spikes in blood triglycerides after meals, reducing the risk of artery narrowing (atherosclerosis). Tomatoes also benefit those with high blood pressure and contain antioxidants that protect blood vessels from damage. Additionally, tomatoes possess properties that prevent blood clot formation, reducing the risk of heart attacks and strokes. While not a complete solution, including tomatoes in a balanced diet, like the Mediterranean diet, could contribute to better heart health.
May help in maintaining blood sugar level
Research suggests that carotenoids in tomatoes, such as lycopene and β-carotene, may have a role in reducing the risk of diabetes. Several studies demonstrated that a higher intake of these carotenoids may result in better glucose control in both newly diagnosed and older individuals with diabetes. Type 2 diabetes is a multifaceted condition involving factors like elevated blood sugar, inflammation, and abnormal lipid profiles. Tomatoes, particularly lycopene, contain compounds with antioxidant and anti-inflammatory properties that may help counteract these factors. While animal studies have shown positive effects of lycopene on blood sugar and related markers, human trials have yielded mixed results. We need additional research to clarify the impact of tomatoes and their components on diabetes in humans more conclusively.
May help boost immunity
Researchers believe that tomatoes and their components, including lycopene, β-carotene, and vitamin C influence the immune system positively. Studies indicate that tomato product supplementation can boost plasma levels of these compounds and reduce oxidative damage to lymphocyte DNA. Vitamin C is associated with increased proliferation of natural killer cells, which is important for immune function. β-carotene present in tomatoes and other foods, may stimulate lymphocyte proliferation and enhance natural killer cell activity. Researchers have explored tomatoes as edible vaccines for various diseases. These edible vaccines could provide a more accessible and cost-effective way to protect against diseases. However, there are challenges in their development. We need further research, especially in human clinical studies, to fully understand their potential benefits.
Side effects of tomatoes
- Allergies: Some people may be allergic to tomatoes, which can lead to symptoms such as skin rashes, itching, swelling, or even difficulty breathing. Tomato allergies are relatively rare but can be serious.
- Acid Reflux: Tomatoes are acidic, and their consumption can worsen symptoms of acid reflux or gastroesophageal reflux disease (GERD) in some individuals. The high acidity can lead to heartburn or discomfort.
It is noteworthy that in India, there exists a common misconception, prevalent among both the general population and general practitioners, regarding tomatoes being high in oxalate content, potentially leading to kidney stone formation. However, the study effectively dispels this fallacy and provides compelling evidence to the contrary. It suggests that tomato juice might emerge as a preferred choice for preventing the formation of kidney stones.
In conclusion, the tomato is a versatile and healthy fruit that has become a staple in cuisines around the world. It has a fascinating history, with its origins tracing back to South America, and its spread across the globe facilitated by explorers and traders. The tomato has also undergone significant genetic modification to create various species with different characteristics. In Indian cuisine, the tomato plays a significant role, as it is used to add colour, flavour, and nutrition to a wide range of dishes. From a health perspective, tomatoes are a rich source of various vitamins, minerals, and antioxidants, including lycopene, which has been shown to have numerous health benefits, including reducing the risk of certain cancers, cardiovascular disease, and age-related degenerative diseases. Overall, the tomato is a remarkable fruit with a rich history and numerous health benefits, making it an essential ingredient in any healthy and delicious diet.
FAQ on tomatoes
Should I eat tomatoes if I have a heart condition?
Yes. You can incorporate tomatoes into your diet if you have a heart condition. Tomatoes are a heart-healthy choice as they are low in saturated fat and sodium. They contain antioxidants like lycopene, which may have cardiovascular benefits. However, it's essential to follow a balanced diet that aligns with your specific heart condition and to manage your overall cardiovascular health with guidance from a healthcare professional or a registered dietitian.
Should I eat tomatoes if I have a kidney problem?
Maybe. If you have a kidney problem, it's important to be cautious with your tomato consumption. Tomatoes contain a moderate amount of potassium, which can be problematic for individuals with kidney issues, especially if your doctor has advised you to limit potassium intake. It's best to consult your healthcare provider or a registered dietitian to determine the appropriate level of tomato consumption based on your specific kidney condition and dietary restrictions.
Should I eat tomatoes if I have a liver problem?
In general, eating tomatoes in moderation is typically safe for individuals with liver problems. Tomatoes are low in fat and are a good source of vitamins and antioxidants. However, if you have specific liver issues or are following a special diet prescribed by your healthcare provider.
Should I eat tomatoes if I have diabetes?
Yes. Tomatoes are generally safe for individuals with diabetes as they are low in carbohydrates and have a low glycemic index, causing a gradual rise in blood sugar levels. They offer essential nutrients and antioxidants. However, portion control is crucial due to their natural sugar content. Incorporating tomatoes as part of a balanced meal plan can be beneficial.
Should I eat tomatoes if I have high cholesterol?
Yes. You can include tomatoes in your diet if you have high cholesterol. Tomatoes are low in saturated fat and cholesterol, making them heart-healthy. They contain antioxidants like lycopene, which may help lower cholesterol levels. However, it's essential to maintain a balanced diet and a healthy lifestyle overall to effectively manage high cholesterol.
Should I eat tomatoes if my bones are weak?
Yes. You can include tomatoes in your diet if you have weak bones, but it's important to also focus on other foods that support bone health. Tomatoes contain some nutrients like vitamin K and potassium that can be beneficial. However, for stronger bones, prioritise foods rich in calcium, vitamin D, and magnesium.
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