Tomato consists of the below compounds:
Lycopene is an antioxidant that has beneficial health effects. Beta-Carotene is an antioxidant that converts into vitamin A in the body. Naringenin is present in tomato skin; this flavonoid reduces inflammation and protects against various diseases. Chlorogenic acid is a powerful antioxidant compound, which lowers blood pressure.
Tomato also has a good amount of vitamins and minerals like Vitamin C, Vitamin K1, Folate, and Potassium.
Nutritional value per 100 g
|
Energy |
74 kJ (18 kcal) |
|
Carbohydrates |
3.9 g |
|
Sugars |
2.6 g |
|
Dietary fiber |
1.2 g |
|
Fat |
0.2 g |
|
Protein |
0.9 g |
|
Vitamin A equiv. beta-Carotene lutein zeaxanthin |
42 μg 449 μg 123 μg |
|
Thiamine (B1) |
0.037 mg |
|
Riboflavin (B2) |
0.019 mg |
|
Niacin (B3) |
0.594 mg |
|
Pantothenic acid (B5) |
0.089 mg |
|
Vitamin B6 |
0.08 mg |
|
Folate (B9) |
15 μg |
|
Vitamin C |
14 mg |
|
Vitamin E |
0.54 mg |
|
Vitamin K |
7.9 μg |
|
Calcium |
10 mg |
|
Iron |
0.27 mg |
|
Magnesium |
11 mg |
|
Manganese |
0.114 mg |
|
Phosphorus |
24 mg |
|
Potassium |
237 mg |
|
Sodium |
5 mg |
|
Zinc |
0.17 mg |
|
Water |
94.5 g |
|
Lycopene |
2573 μg |
Health Benefits of Tomatoes
Hair Care – Lycopene maintains collagen on the body, which is good for nourishing the hair and stimulating shiny and healthy hair.
Protects Vision – Lycopene supplies Vitamin C, which helps in shielding vision and obstructs damage to the retina. Carotenoids in tomatoes provide good nutrition to the eyes.
Fights Diseases – With the help of antioxidants, tomatoes help against DNA mutation and cardiovascular diseases.
Shields Skin – The non-provitamin A carotenoid protects your skin from sun damage.
Delays Aging – Tomato skin has anti-inflammatory properties which reduce rashes, allergies in human skin, and the flavonoids in the fruit slow down aging.
Reduces Cancer Cell Growth – Red, pulpy tomatoes are excellent sources of lycopene, which inhibits cancer cell proliferation.
Reduces Constipation – Eating tomatoes helps to stay hydrated and reduces constipation as they are high in water content and fiber.
Lowers Cholesterol – Vitamin A, Vitamin B, and Potassium decreases cholesterol levels, which can prevent heart related diseases.
Maintains Blood Sugar Levels – Tomatoes contain Chromium, which helps to keep blood sugar levels in check. So diabetic patients can include tomatoes in their regular diet.
Fights Free Radicals – Tomato contains Lycopene, which fights free radicals that damage your cells and affects the immune system.
Protects Gums – Lycopene in tomato might help with gum diseases by fighting free radicals. But don’t eat more tomatoes as they can damage the enamel on your teeth.
It is advisable to consume raw tomatoes for the best benefits.
Summary
Tomatoes - juicy and sweet - are a good source of the antioxidant lycopene, which helps reduce the risk of heart disease and cancer. Carotenoids in tomatoes provide good nutrition for the eyes. Also, tomatoes are high in water and fiber. Eating this daily will keep the body hydrated.
