The tomato is a popular and nutritious fruit that we usually refer to and use regularly as a vegetable. Tomatoes contain a wide variety of nutrient and non-nutrient substances with proven health benefits. These components work together to create the healthy qualities of the tomato.

Tomato components and their health benefits:

Lycopene

Lycopene is a fat-soluble substance found in the blood and in the tissues of the testicles, adrenal glands, liver, prostate, breast, colon, and lungs. Tomato products contain higher concentrations of lycopene than any other plant source, although lycopene is available in other plant foods, such as watermelon, papaya, red grapefruit, and guava.

Lycopene is a powerful antioxidant and may help reduce the risk of some types of cancer and cardiovascular disease. Since lycopene is responsible for giving tomato its red color, the redder the fruit, the greater the amount of lycopene it contains.

Vitamin C

An essential vitamin that also acts as an antioxidant. It can help lower blood pressure and cholesterol levels. Vitamin C contributes to the formation of connective tissue, maintains the health of capillaries, thereby preventing minor bruising, and keeping gums healthy. It also helps the body access non-heme iron or iron from herbal sources. A medium-sized tomato supplies almost half of the amount of vitamin C recommended for daily consumption.

Vitamin A

An essential vitamin important for normal cell growth. Helps the development of healthy skin, hair and mucous membranes. Supports proper vision, development of bones and teeth, and reproduction. Tomatoes contain beta-carotene, a phytochemical that the body converts to vitamin A after you consume it.

Vitamin K

An important vitamin for blood clotting, which helps prevent haemorrhage (excessive, uncontrolled bleeding). Vitamin K is also important for bone health through mineralization. Vitamin K can be obtained from foods such as tomatoes, although it can also be produced by bacteria in the intestines.

Potassium

An essential mineral that helps regulate blood pressure and muscle contractions. It can reduce the risk of kidney stones and bone loss.

Dietary fiber

The part of an edible plant resistant to digestion. Dietary fiber can help digestion by preventing constipation. Tomatoes also contain, in smaller amounts, many other vitamins, minerals, and other healthy substances. These include: various B vitamins (including folic acid), vitamin E, calcium, magnesium, iron, phosphorous, tryptophan, and protein.

A medium-sized tomato (148 grams) contains the following ratio of recommended daily levels of various nutrients, based on a 2,000-calorie daily diet.