Health Benefits of Tomatoes – Includes Recipes!

Author: Coach Sumo | Founder & CEO of KnowYourMealsBlog.com

I absolutely love tomatoes! They are a popular and versatile fruit, enjoyed by many people all over the world. They come in different shapes, sizes, and colors, and are used in a variety of culinary dishes. Tomatoes are not only tasty but are also incredibly nutritious. They are low in calories and high in vitamins and minerals, making them an excellent addition to a healthy diet.

In this article, I will discuss the numerous health benefits of tomatoes and how they can positively impact human health.

But first, I have provided the approximate nutritional details for one medium tomato…

• Calories: 22
• Total Fat: 0.2g
• Sodium: 6mg
• Potassium: 292mg
• Total Carbohydrates: 4.8g
• Dietary Fiber: 1.5g
• Sugars: 3.2g
• Protein: 1.1g
• Vitamin A: 10% of the Daily Value (DV)
• Vitamin C: 17% of the DV
• Vitamin K: 7% of the DV
• Calcium: 1% of the DV
• Iron: 1% of the DV

Low in Calories, High in Nutrients

Tomatoes are low in calories, with a single medium-sized tomato containing only about 22 calories. However, they are packed with nutrients such as vitamin C, potassium, and vitamin K. These vitamins and minerals are essential for optimal health and help to keep the body functioning at its best.

Potent Antioxidants

Tomatoes contain potent antioxidants such as lycopene, which has been linked to a reduced risk of heart disease and certain types of cancer. Lycopene is a carotenoid that gives tomatoes their red color and is known to neutralize harmful free radicals in the body.

Heart Health

Tomatoes are good for heart health due to their high potassium content. Potassium is an essential mineral that helps regulate blood pressure and reduce the risk of heart disease. Additionally, the antioxidants in tomatoes help to prevent the oxidation of LDL cholesterol, which is a risk factor for heart disease.

Cancer Prevention

The lycopene in tomatoes has been linked to a reduced risk of certain types of cancer, including prostate cancer. Additionally, the high antioxidant content in tomatoes helps to prevent cell damage and reduces the risk of cancer.

Bone Health

Tomatoes contain vitamin K, which is essential for bone health. Vitamin K helps to regulate calcium absorption in the body, which is vital for strong bones.

Eye Health

Tomatoes contain vitamin A, which is essential for good vision. Additionally, the lycopene in tomatoes has been linked to a reduced risk of age-related macular degeneration, which is a common eye disease in older adults.

Raw vs. Cooked: Which is Healthier?

Both raw and cooked tomatoes can be part of a healthy diet and offer different health benefits. Raw tomatoes are a good source of vitamin C, which is a powerful antioxidant that helps to boost the immune system and protect the body from harmful free radicals. Additionally, raw tomatoes contain more vitamin C than cooked tomatoes since cooking can reduce the vitamin content of fruits and vegetables.

On the other hand, cooked tomatoes are a better source of lycopene, a carotenoid that has potent antioxidant properties and has been linked to a reduced risk of heart disease and certain types of cancer. Cooking tomatoes can actually increase the bioavailability of lycopene, making it easier for the body to absorb and utilize this important nutrient. Additionally, cooked tomatoes are easier to digest than raw tomatoes, which can be tough on the digestive system for some people.

It’s important to note that cooking tomatoes in oil or in combination with other fatty foods (like avocado!) can further enhance the absorption of lycopene, so including cooked tomatoes in a balanced diet can be a great way to get more of this beneficial nutrient. Overall, both raw and cooked tomatoes can be healthy options, and incorporating a variety of tomato preparations into your diet can provide a range of health benefits.

If you follow me on TikTok, you know that I post dozens of mouth-watering recipes every month, so it only makes sense that most of my blog posts feature a recipe or two. Here are three quick and easy recipes with tomatoes as the primary ingredient. And consider following my TikTok page for hundreds of recipes for all foods and beverages, variations for dietary preferences and restrictions, and I even include food science in some videos. Enjoy!

RECIPES

Tomato and Basil Bruschetta

Ingredients:

• 4-5 ripe tomatoes, diced
• 1/4 cup chopped fresh basil leaves
• 1 garlic clove, minced
• 1/4 cup extra-virgin olive oil
• Salt and pepper, to taste
• 1 baguette, sliced and toasted

Directions:

1. In a large bowl, mix together the diced tomatoes, chopped basil, minced garlic, and olive oil.
2. Season the mixture with salt and pepper to taste.
3. Arrange the toasted baguette slices on a platter and top each with a spoonful of the tomato mixture.
4. Serve immediately.

Tomato and Mozzarella Salad

Ingredients:

• 3-4 ripe tomatoes, sliced
• 8 oz fresh mozzarella, sliced
• 1/4 cup chopped fresh basil leaves
• 2 tbsp extra-virgin olive oil
• 2 tbsp balsamic vinegar
• Salt and pepper, to taste

Directions:

1. Arrange the sliced tomatoes and mozzarella on a large platter, alternating between the two.
2. Sprinkle the chopped basil leaves over the top of the tomatoes and mozzarella.
3. In a small bowl, whisk together the olive oil and balsamic vinegar to make the dressing.
4. Season the dressing with salt and pepper to taste.
5. Drizzle the dressing over the top of the salad and serve immediately.

Tomato and Vegetable Soup

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 4-5 ripe tomatoes, diced
• 2 cups vegetable broth
• 1 zucchini, diced
• 1 yellow squash, diced
• 1 red bell pepper, diced
• 1 tbsp chopped fresh thyme
• Salt and pepper, to taste

Directions:

1. In a large pot, heat the olive oil over medium heat.
2. Add the chopped onion and minced garlic and cook until softened, about 5 minutes.
3. Add the diced tomatoes and vegetable broth to the pot and bring to a simmer.
4. Add the diced zucchini, yellow squash, and red bell pepper to the pot and stir to combine.
5. Add the chopped thyme to the pot and season with salt and pepper to taste.
6. Simmer the soup for 15-20 minutes or until the vegetables are tender.
7. Serve the soup hot, garnished with additional fresh thyme if desired.