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The Nutritional Value Of A Tomato

The nutritional value of a tomato should not be discredited. Tomatoes are considered to be a superfood, packed with nutrients that offer a wide variety of health benefits, which include heart health, weight loss, and glowing skin. 

Up until 200 years ago, tomatoes were thought to be poisonous as they belonged to the toxic nightshade family. Tomatoes are now one of the most popular vegetables after potatoes, onions, and lettuce. The big riddle about tomatoes is fruit or vegetable? Botanists classify tomatoes as a fruit because they develop from the ovary of a plant and contain seeds. The confusion comes because tomatoes are ‌prepared and served as vegetables.

The Value

nutritional value in a tomato | Healthier Me Today

The nutritional value of tomato varies depending on the size and cooking method. They develop a concentrated range of nutrients when cooked, as cooking removes any excess water. Because of their high quality and ample availability of essential nutrients, we consider them one of the best foods for weight loss. 

The flavonoid antioxidants, such as “A” and “B” carotenes and vitamin A, are found in tomatoes. These are pigment molecules that help to keep our skin and mucous membranes healthy. 

Tomatoes are high in vitamin C, which is essential for a healthy immune system. A medium-sized tomato contains 28% of the RDI and folate, which is a water-soluble vitamin crucial for pregnant women. 

Tomatoes are also high in potassium and choline and many other vitamins and minerals. A red pigment found in abundance in tomatoes, namely lycopene, is a powerful antioxidant that is a natural cancer treatment. 

Tomatoes are low in sodium, saturated fat, and cholesterol, despite their sodium levels being so high. A medium-sized tomato contains roughly 4% of the RDI for potassium.

The nutritional value of a tomato:

nutritional value in a tomato | Healthier Me Today

One small tomato (91g) provides:

  • Calories – 16
  • Fat – 0.2g
  • Sodium – 5mg
  • Carbohydrates – 3.5g
  • Fiber – 1.1g
  • Sugars – 2.4g
  • Protein – 0.8g
  • Vitamin C – 12.5mg
  • Vitamin K – 7.2mg

Tomatoes offer several health benefits related to their phytonutrient content.

  • Reduced Risk of Prostate Cancer

Lycopene is an antioxidant in tomatoes that assists in reducing the risk of prostate cancer. Lycopene helps in different ways to prevent cancer cells from developing and spreading. This antioxidant is higher in cooked tomatoes, as all the water has been removed, leaving you with a concentration of antioxidants.

  • Tomatoes For Weight-loss 

Tomatoes can aid in weight loss because they are low in carbohydrates. One large tomato has only 7 grams of carbohydrates in them. Eating two tomatoes will not only fill you up but also reduce your calorie intake, which allows you to achieve the low calories needed to lose weight. Both soluble and insoluble fiber are essential for weight loss. Tomatoes have high levels of each of these nutrients, making them a good fruit for weight loss.

  • Tomatoes As An Immune Booster

Tomatoes make a variety of positive contributions to your immune system. They can reduce your stroke risk factor by ensuring that the blood flow to your brain is not compromised. They help reduce inflammation, cut cholesterol, and have anti-clotting properties for your blood. Tomatoes are especially high in nutrients that help to strengthen the immune system. They are also known to have many other health benefits, including skin and anti-aging properties.

Should You Eat Tomatoes Every Day?

nutritional value in a tomato | Healthier Me Today

There are no set amount of tomatoes to be consumed daily. Consuming tomatoes daily will help your body to function properly by providing all its daily requirements of nutrients. Tomatoes are especially high in vitamin C and antioxidants, which help in removing free radicals before they damage the body. As a result, we can avoid cancer and other dreaded diseases.

Is Tomato A Calorie-Dense Fruit?

Tomatoes are low in calories, with an average-sized tomato containing only 22 calories and a large tomato containing 33 calories. Tomatoes are also a “high-volume” appetite suppressant, which translated means they contain a lot of water, air, and fiber. Fresh tomatoes have only 90 calories per pound. Low-calorie foods are usually abundant in water and fiber.

Benefits Of Tomatoes For Your Skin

nutritional value in a tomato | Healthier Me Today

Tomatoes are brilliant for anti-aging because of the high level of antioxidants, such as vitamin C. Consuming tomatoes regularly will help lower the amount of cell-damaging free radicals in the body, which results in younger-looking skin. The acidity in tomatoes aids in reducing and clearing acne. They are high in potassium and vitamin C, which transform dull skin into radiant and reduces open pores and blackheads. The phytonutrients in tomatoes are protective against some of the effects of UVB damage. Although tomatoes alone aren’t enough to prevent skin cancer, including tomatoes in your meal plan may improve your body’s resilience to the dangers of certain types of sun rays.

Tomatoes And Your Sight

Tomatoes have high levels of vitamin A, specifically lutein and zeaxanthin. These two forms of vitamin A build up in the retina and prevent any age-related macular degeneration. Consuming your tomatoes with a bit of olive oil will aid the absorption of these fat-soluble vitamins.

The Tomato Diet

Tomatoes are high in nutrients needed for many biological processes and are low in calories, lipids, and carbohydrates because they are primarily water, therefore a good fruit to include in your daily diet. Consuming the juice without straining it‌ will help preserve the fiber content. It is recommended to drink tomato juice first thing in the morning on an empty stomach. This will assist your body in combating acidity, but it will also help activate organs by providing readily available nutrients.

Tomatoes aid in the prevention of miscarriages due to their high folic acid level. Anemia is prevented through the high level of folate that tomatoes are known for. Tomatoes are an excellent source of folate to add to all the other benefits of the tomato. You can be sure that these nutrient-dense fruits will benefit you ten times over, no matter how you eat them. Cooking them thoroughly is how you would gain the best nutrients.

The nutritional value of a tomato can be considered as “Dynamite comes in small packages.” This unassuming fruit packs so many punches that you just cannot go wrong with adding it to your daily meal plan. The calories are so minimal that you could easily snack on tomatoes all day, in some shape or form. Salads, soups, salsa, pasta sauces, or just as nature intended, raw. Tomatoes are full of cancer preventing, sugar regulating, iron increasing vitamins and minerals. Not to mention the health benefits for the eyes and skin. Because of the flexible nature of this fruit and the huge benefit when cooked, it should be quite easy to include it in your daily meal preparation so that your body can benefit from what it offers.


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