Five Benefits of Tomatoes You Didn’t Know About

Lycopersicon esculentum. The botanical name for tomatoes. I learned this name as a ten-year -old bewildered by the agricultural names for different plants. At the time, I thought the name had a sweet ring to it, an enticing pronunciation only befitting of bright-red tomatoes. Later, I learned the more accurate botanical name was Solanum lycopersicum, but this didn’t take anything away from my admiration of tomatoes.

Tomatoes are native to South America but have become a staple in global cuisines, particularly in Africa, Europe, and Asia. They’re a natural in many dishes. Because tomatoes are cross-functional cooking ingredients, they’re used in soups, stews, sauces, salads, and national dishes like jollof rice.

In Nigeria, tomatoes are one of the most widely grown and consumed crops. The major tomato-producing states include Kano, Kaduna, Gombe, and Katsina, where the crop thrives in warm temperatures and well-drained soil. However, tomatoes are vulnerable to post-harvest losses and seasonal scarcity, which sometimes lead to price fluctuations, affecting availability in markets.

Tomatoes are not only visually appealing but also packed with nutrients. Their rich composition contributes to their vibrant color, cooking versatility, and numerous health benefits. In this article, we explore five key benefits of tomatoes.

(content warning: strap in for some nutrient names that may chatter your teeth).

Major Benefits of Eating Tomatoes

When you consume tomatoes in any form, your body breaks down the tomatoes and extracts compounds such as lycopene, beta-carotene, folate, flavonoids, and calcium. These compounds:

Support Heart Health

Lycopene is the superstar component, the face of the tomato brand. Lycopene is an antioxidant that reduces low-density lipoprotein oxidation in the body, an oxidation process that contributes to the development of heart diseases.

Lycopene also supports blood vessel function and helps lower blood pressure, reducing the risk of hypertension and cardiovascular issues. This can be handy for adults wary of high blood pressure. Tomatoes contain potassium, an essential mineral that helps regulate heart function by balancing sodium levels in the body, further protecting against high blood pressure and stroke.

Hydrates the Body

Tomatoes are composed of nearly 95% water, which accounts for their naturally moist texture. This high water content supports essential bodily functions, including digestion, blood circulation, and temperature regulation.

Consuming water-rich foods like tomatoes helps maintain fluid balance. Potassium and sodium in tomatoes also serve as electrolytes that keep the body’s hydration levels balanced. Consumed frequently, tomatoes can also prevent fatigue, exhaustion, and muscle cramps, which adds to the benefits of eating tomatoes.

Being fruits—or vegetables, if you’d rather classify them as such—tomatoes are low-calorie substances. They keep you full for longer without contributing to excessive calorie intake.

Builds Immune Function

Tomatoes are an excellent source of vitamin C. Here are a few things vitamin C does:

• Plays a fundamental role in enhancing the production of white blood cells (WBCs), which act as the body’s first line of defense against infections. These cells help identify and destroy bacteria and viruses, reducing the risk of common illnesses like colds and flu.
• Supports the production of antibodies, proteins that neutralize threats before they cause harm, further strengthening immune responses.

Low vitamin C content can make the immune weak, the body vulnerable, and extend recovery time from illnesses.

The body also converts beta-carotene from tomatoes into vitamin A. This vitamin maintains the integrity of mucous membranes, a protective barrier in areas like the respiratory and digestive tracts. These membranes trap harmful microorganisms, preventing them from entering the bloodstream and causing infections.

Combats Oxidative Stress

Lycopene combines with beta-carotene and vitamin E to help the body fight oxidative stress caused by free radicals. What do free radicals do? They contribute to cell damage, inflammation, and aging, increasing the risk of the emergence of chronic diseases. The presence of these nutrients in tomatoes limits the activity of free radicals, which numbs oxidative stress.

Lycopene is also effective at protecting skin cells from UV damage (due to radiation from the sun) and reducing oxidative stress in vital organs. So when you eat tomatoes, you’re providing your body with ammunition to keep your skin glowing and prevent ailments.

Cancer-Preventing Effects

Curious scientists and researchers have found that tomatoes can prevent DNA damage and the uncontrolled growth of cancerous cells. This is because lycopene is a potent antioxidant that stops the transformation of normal cells to cancer cells in the prostate, lung, stomach, and other key organs.

Tomatoes contain flavonoids and polyphenols, which have anti-inflammatory effects that further contribute to cancer prevention. And when you cook tomatoes, you increase the bioavailability of lycopene—the proportion of lycopene available in the body. This makes cooked tomato-based meals even more beneficial in reducing cancer risks.

Tomatoes. Source: Pexel

How to Vary Your Tomato Consumption

What do you do to a piece of broken tomato? You can mash and convert it to tomato paste. Or you could process it into the well-loved tomato ketchup. But, do these forms retain all the nutritional value that tomatoes offer?

The method of preparation and consumption can impact the release of key nutrients such as lycopene, vitamin C, and beta-carotene. To maximize the health benefits of tomatoes, you should vary how you prepare and consume them.

Raw vs Cooked Tomatoes

Raw tomatoes supply more vitamin C than cooked tomatoes. Vitamin C degrades with heat; eating fresh tomatoes—such as in salads, sandwiches, or freshly made salsa—helps retain this essential nutrient. Raw tomatoes also provide fiber, which supports digestion and gut health.

Cooking tomatoes—whether by boiling or roasting—breaks down their cellular structure, which increases the release of components like lycopene and flavonoids. So a diet of raw and cooked tomatoes—such as Ceasar’s salad and stew—ensures a balance of nutrients.

Should You Frequently Fry Tomatoes?

No, you shouldn’t. Frying tomatoes in unhealthy oils or at high temperatures can lead to nutrient loss. Additionally, deep-frying tomatoes may increase the presence of trans fats and unhealthy lipid oxidation products, which can contribute to inflammation and cardiovascular diseases.

Does this mean you shouldn’t fry tomatoes at all? No. However, when you fry your pastes (tomato or pepper), use healthy cooking oils like olive oil or avocado oil.

See our recommendation of the best healthy cooking oils.

Tomato Pastes and Processed Tomatoes: Any Benefits?

For many Nigerians, tomato pastes are OGs (if you didn’t make stew with tomato paste as an undergrad, you’re a trust-fund kid, simple!). Tomato paste is made by cooking and reducing fresh tomatoes. When done well, they can contain higher lycopene than raw tomatoes.

However, different brands add extra ingredients to extend the durability and flavor of these pastes. Brands add preservatives, sugar, salt, or flavor enhancers, adulterating the nutritional content of the pastes. If you’d use tomato pastes, opt for ones with no added preservatives or sugars. Check the nutritional value table before purchasing so you know what you’re signing up for.

To fully enjoy the health benefits of tomatoes:

• Purchase tomatoes from reliable markets or online grocery stores to ensure freshness of produce.
• Eat raw tomatoes in salads or fresh juices to maximize vitamin C and fiber intake.
• Cook tomatoes in soups, stews, and sauces.
• Roast tomatoes to enhance their natural sweetness.
• Use tomato pastes and canned tomatoes occasionally.
• Cut down your consumption of tomato ketchup (except it’s homemade).

By diversifying, you maximize the healthy benefits of tomatoes without compromising on flavor, spice, or range.