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seems like there’s no end to what you can do with tomatoes. They’re everywhere in and on our food, from the sauce on your spaghetti and the salsa loaded on your chips to the ketchup dripping from your fries. And of course, a necessary part of any salad.
think tomatoes are about the most versatile of all the fruits and vegetables,” says registered dietitian Lara Whitson, RD, LD. “They’re also loaded with antioxidants and other nutrients, so there are some real benefits to eating tomatoes.”
A fruit that’s often mistakenly called (and prepared like) a vegetable, tomatoes offer fiber, vitamin C, potassium, folate and more. And the bright red color of a ripe tomato isn’t just a feast for the eyes. The color comes from lycopene (giving tomatoes their red pigment) and beta-carotene (contributing the orangey glow), two antioxidants responsible for some of the health benefits of tomatoes.
Are tomatoes healthy?
One medium-sized raw tomato provides:
23 calories.
5 grams of carbohydrates.
1 gram of protein.
Less than a gram of fat.
1.5 grams of fiber.
17 grams of vitamin C (19% of the daily value, or DV, recommended for adults).
10 micrograms of vitamin K (8% DV).
296 milligrams of potassium (6% DV).
19 micrograms of folate (5% DV).
Note that the nutritional values change depending on whether you’re eating tomatoes raw, juiced, in a sauce or other forms. The nutrition label will tell you what nutrients you’re getting per serving.
Whiston explains what tomatoes can
4. Improve sperm’s motility
Infertility in men and people assigned male at birth (AMAB) may be due to several issues, including:
Genetic diseases.
Hormone imbalance.
Injury to the testes.
Low sperm count.
Medications and cancer treatments.
Substance abuse.
While tomatoes won’t affect most of those problems, they can help with one issue: Sperm motility, which is how well sperm can swim. If sperm can’t move efficiently toward the egg, fertilization can’t happen.
In one small study, 44 men and people AMAB who had infertility were divided into three groups:
One group (the control group) did nothing.
One group drank 7 ounces of tomato juice daily for 12 weeks.
One group took an antioxidant capsule.
Researchers found that the tomato juice group showed improved sperm motility, which is a sign of better fertility. The antioxidant capsule group showed no signs of improved fertility.
5. Protect against sunburns
Tomatoes aren’t just good for your insides — they benefit your skin, too. A study found that people who ate 40 grams of tomato paste with olive oil daily for 10 weeks had 40% fewer sunburns. Researchers believe this ultraviolet (UV) protection is due to the lycopene in tomatoes.
Choosing and preparing tomatoes
You may have seen several different types of tomatoes, like cherry, beefsteak, Roma and heirloom. There are hundreds of varieties of tomatoes, known as cultivars.
Researchers don’t know much about the different nutritional properties or health benefits of individual cultivars, but follow these general tips for choosing and eating tomatoes:
Go for red: If it’s lycopene content you’re after, go for the reddest tomatoes.
Add olive oil: To increase your body’s ability to absorb lycopene, include olive oil in your tomato sauce.
Stay local: For the best flavor, choose locally grown tomatoes because the commercial ripening process negatively impacts taste.
e ndless ways to eat tomatoes, which are members of the nightshade family of foods and spices, which also includes potatoes, eggplant and bell peppers. And no matter how you prepare or eat tomatoes, you’ll reap their health benefits.
Try these easy, delicious recipes for savory baked tomatoes, stuffed tomatoes and soups, as well as lighter dishes using raw tomatoes. Or make your own pasta sauce — and don’t forget to drizzle in some olive oil.
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