With so many varieties and types to chose from, tomatoes are a simple and versatile food that can boost the nutritional value of many meals. Tomatoes are low in calories, high in fiber and chock full of essential vitamins. New evidence suggests that a diet high in tomatoes may protect against cardiovascular disease and cancer, providing even more reasons to include tomatoes as part of a healthy eating plan.
Low Calorie
One serving of tomatoes contains only 27 calories and no saturated fat or cholesterol, according to the Nutrition Data site. Although most of the calories in a tomato come from sugars, the fruit is also a good source of dietary fiber and essential nutrients.
Antioxidants
According to the Nutrition Data site, 1 cup of ripe red tomatoes supplies 32 percent of the daily value for vitamin C and 25 percent for vitamin A. These are two of the most important antioxidants, compounds that protect the body from cell damage that is linked to cancer, heart disease, inflammatory disease and other illnesses. The vitamin C in tomatoes assists the body in absorbing other key nutrients, including iron and calcium. Adding tomatoes to a meal that includes meat or dairy products helps the body obtain more nutritional value from the same food.
Lycopene
Lycopene is an antioxidant that belongs to the vitamin A family, also called the carotenoids. Tomatoes are one of the most concentrated sources of lycopene. According to the American Cancer Society, some studies report that individuals who consume diets rich in tomatoes have a reduced risk of certain types of cancer. This seems to be particularly true for cancers of the prostate, lung and stomach. In addition, lycopene-rich tomatoes may have benefits for hearth health. The USDA reports that studies have shown a link between consumption of lycopene and a reduced risk of cardiovascular disease. Lycopene appears to prevent the oxidation of LDL cholesterol and decreases blood pressure in patients with mild to moderate hypertension.
Other Vitamins
Nutrition Data rates tomatoes as a very good source of dietary fiber, potassium, vitamin K and manganese and a good source of vitamin E, thiamine, niacin, vitamin B6, folate, magnesium, phosphorus and copper.
Preparation
Both raw and cooked tomatoes provide plenty of nutritional benefits. Unlike most fruits and vegetables, where cooking reduces the available amounts of many nutrients, lycopene from tomatoes is actually absorbed more efficiently after the fruit is cooked. Since the lycopene molecule is fat-soluble, eating tomatoes with a small amount of oil or other fat may further increase the body's absorption of the nutrient.
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