Tomatoes: Nutrition Facts and Health Benefits
Introduction
Tomatoes are vibrant, versatile fruits that are widely cultivated and cherished in cuisines around the globe. Native to South America, they belong to the Solanaceae family and are scientifically classified as Solanum lycopersicum.
The main dietary source of the antioxidant lycopene, which has been connected to numerous health advantages like a lower risk of cancer and heart disease, is tomatoes.
Originating in South America, the tomato (Solanum lycopersicum) is a member of the nightshade family.
It is typically consumed and served like a vegetable even though it is technically a fruit.
Potassium, vitamin K, folate, and vitamin C are all abundant in them.
Tomatoes are typically red when fully grown, although they can also be yellow, orange, green, or purple. Furthermore, tomatoes come in a wide variety of subspecies with distinct flavors and forms.
You may learn all you need to know about tomatoes from this page.
Of all the foods that Mother Nature has to provide, tomatoes are among the most tasty and nourishing when they are sliced, diced, or julienned. If it were socially acceptable, many tomato lovers may actually consume them apple-style, bite by bite, and forget about the laborious preparation process. Any meal benefits from the addition of tomatoes, regardless of how they are served.
Tomatoes do contain some calories, of course, even if they are nutritious superstars. Thankfully, the crucial term in that sentence is “few.” Tomatoes are calorie-dense in comparison to many other popular snacks. One medium tomato contains about twenty-four calories. A cup of cherry tomatoes only costs your diet 27 calories, whereas a single thin slice of cherry tomatoes, like you’d put on a sandwich, just has 3 calories, according to Nutrition Data.
There’s more good news: tomatoes are low in calories, sugar, and sodium, and they don’t contain any nutritional waste products like cholesterol or saturated or trans fats. With all the calcium, iron, and vitamins C and A already crammed into every bite, there just isn’t enough space for those undesirable substances.
Simply put, tomatoes are almost ideal in their current state. What is the reason for the widespread desire to adorn them with unhealthy seasonings? The sodium level rises dramatically when tomatoes are cooked with salt (593 mg). Nutrition Data reports that dipping cherry tomatoes in a tablespoon of ranch salad dressing adds an average of 73 calories. An alternative that is reasonably healthful for people who want to improve their daily intake of vegetables is tomato juice. There are just about 41 calories in a serving of tomato juice, but because it contains a lot of sugar and sodium, it’s generally best to do it sparingly.
If a tomato au natural isn’t your thing, you can incorporate tomatoes into your diet in other healthful ways. To satisfy daily dairy needs, cottage cheese is frequently combined with tomato pieces and a pinch of salt and pepper. A Caprese salad with chopped tomatoes, fresh parsley and basil, mozzarella cheese, and a dash of salt and pepper might be more your thing.
Tomato-based snacks are far healthier than snacks that are high in fat and empty calories, regardless of how you look at it. The last time we looked, cookies had no potassium to prevent strokes, and potato chips had no carotenoids to protect cancer and heart disease. But tomatoes do!
Nutritional Value
Water makes up about 95% of tomatoes. It is composed of the remaining 5 percent fiber and carbohydrates.
A 100-gram raw tomato contains :
- Calories: 18
- Water: 95%
- Protein: 0.9 grams
- Carbs: 3.9 grams
- Sugar: 2.6 grams
- Fibre: 1.2 grams
- Fat: 0.2 grams
The antioxidant qualities of tomatoes are another reason for their widespread popularity. Antioxidants include:
- Lycopene
- Beta carotene
- Lutein
- Flavonoids
- Phenolic acids
- Tannins
Nutritional facts
Carbs
A medium specimen (123 grams) has less than 5 grams.
Nearly 70% of the carbohydrate content is made up of simple sugars like fructose and glucose.
Fiber
Tomatoes are a good source of fiber, with an average size containing about 1.5 grams of the nutrient.
Tomatoes contain 87% insoluble fibers in the form of cellulose, lignin, and hemicellulose.
Summary
Fresh tomatoes have few carbohydrates. The primary components of the carbohydrate content are insoluble fibers and simple sugars. Water is the primary component of these fruits.
Vitamins and minerals
A variety of vitamins and minerals can be found in tomatoes.
- Vitamin C: Both an antioxidant and a necessary nutrition is this vitamin. You can get almost 28% of your Reference Daily Intake (RDI) from a medium-sized tomato.
- Potassium: A vital element that lowers blood pressure and guards against heart disease is potassium.
- Vitamin K1: A vitamin called phylloquinone, or vitamin K, is essential for healthy bones and blood coagulation.
- Folate (vitamin B9): A B vitamin called folate is necessary for the proper development of cells and tissues. Women who are pregnant should pay particular attention to this.
Summary
Tomatoes include a variety of vitamins and minerals, such as potassium, vitamin K, vitamin C, and folate.
Other plant compounds
Between varieties and sampling dates, tomatoes’ vitamin and plant component contents might differ significantly.
Tomatoes include the following main plant substances:
- Lycopene: Lycopene is an antioxidant and red pigment whose positive health effects have been thoroughly researched.
- Beta carotene: Beta carotene, an antioxidant that frequently gives meals a yellow or orange color, is transformed by your body into vitamin A.
- Naringenin: Tomato skin contains this flavonoid, which has been demonstrated to reduce inflammation and shield mice from a number of illnesses.
- Chlorogenic acid: A strong antioxidant, chlorogenic acid may be beneficial for people with high blood pressure.
Tomatoes’ vibrant color is a result of carotenoids like lycopene and chlorophylls.
Chlorophyll (green) is broken down and carotenoids (red) are produced as the ripening process begins.
Lycopene
One of the most notable plant chemicals found in ripened tomatoes is lycopene, which is the most prevalent carotenoid.
The skin has the highest quantities of this substance.
In general, tomatoes with higher levels of lycopene are redder.
With more than 80% of dietary lycopene in the US coming from tomato products, such as ketchup, tomato juice, tomato paste, and tomato sauces, they are the most abundant dietary sources of lycopene in the Western diet.
Processed tomato products frequently contain significantly more lycopene per gram than fresh tomatoes.
One 100-gram tiny fresh tomato contains only 1–8 mg of lycopene, whereas 3.5 ounces of ketchup contains 10–14 mg.
Remember, though, that ketchup is typically consumed in very modest quantities. So, eating raw tomatoes, which also have a lot less sugar than ketchup, can make it easier to increase your lycopene needs.
The way that lycopene is absorbed may be significantly impacted by other foods in your diet. When taken alongside a lipid source, this plant component can increase absorption by up to four times.
But lycopene absorption varies from person to person.
It’s still advised to eat fresh, whole tomatoes whenever feasible, even though processed tomato products have more lycopene.
Summary
In tomatoes, lycopene is one of the most prevalent plant components. It is most abundant in tomato-based goods including sauce, paste, ketchup, and juice.
Seven Common Tomato Varieties (and Their Use)
Although there are thousands of different types of tomatoes, many of which are hybrids, they can be roughly categorized into seven groups.
All tomatoes are fruits of the Solanum lycopersicum plant, even though they are usually called vegetables and utilized in cooking.
Their flavor is moderate and fresh, and they are typically red, however they can also be yellow, orange, or purple.
They are abundant in several health-promoting elements, such as vitamin C, and antioxidants, such as lycopene and beta carotene.
Seven common tomato varieties are reviewed in this article along with their nutritional value and usage.
1. Cherry tomatoes
Cherry tomatoes are small, spherical, and jam-packed with juice that could burst when you bite into them.
Just three calories and trace amounts of several vitamins and minerals can be found in a single cherry tomato (17 grams).
They’re just the right size for salads or as a snack on its own. Additionally, they work great with kebabs and skewers.
2. Grape tomatoes
Compared to cherry tomatoes, grape tomatoes are almost half as large. They are oblong in shape and have less water in them. Eight grams of grape tomatoes contain just one calorie.
Grape tomatoes, like cherry tomatoes, are great as a snack or in salads. They’re probably too tiny, though, to be used on skewers.
You could be better off with the grape type if you don’t like cherry tomatoes’ juiciness.
3. Roma tomatoes
Although Roma tomatoes are bigger than cherry and grape tomatoes, they are still too small to cut into slices. The plum tomato is another name for Romas.
A 62-gram Roma tomato has 1 gram of fiber and 11 calories.
Because of their inherent sweetness and juicy texture, they are a good option for preserving or creating sauces. They also look good in salads.
4. Beefsteak tomatoes
The huge, robust, and solid beefsteak tomatoes maintain their shape even when thinly sliced.
A large beefsteak tomato, weighing 182 grams and measuring 3 inches (8 cm) in diameter, has 33 calories, 2 grams of fiber, and 28% of the Daily Value (DV) for vitamin C, an immune system-boosting antioxidant.
Slices are ideal for hamburgers and sandwiches. They are a fantastic option for canning or creating sauce because they are juicy and have a mild flavor.
5. Heirloom tomatoes
From pale yellow to bright green to deep purplish-red, heirloom tomatoes come in a wide range of sizes and colors. Their seeds are kept and transmitted without cross-pollinating with other varieties, and they are not hybrids.
Heirloom tomatoes are seen by some as a more natural substitute for hybrids. Additionally, heirloom types typically taste sweeter and deeper than store-bought counterparts.
The nutritional value of heirloom tomatoes is comparable to that of other tomatoes. 52 calories and 552 mcg of beta carotene, a potent antioxidant and precursor to vitamin A, which is essential for healthy vision, may be found in a medium (123-gram) heirloom tomato.
Since they are highly valued for their flavor, they can be canned, used to make sauces, or eaten on their own, with a little salt if you like.
6. Tomatoes on the vine
Still clinging to the vine they grew on, tomatoes on the vine are sold. They last longer as a result.
According to several studies, tomatoes that are selected after they are at their ripest have lower levels of antioxidants and other nutrients than tomatoes that are picked before that time.
The nutrients of a medium (123-gram) tomato on the vine are comparable to those of other types; it includes 22 calories and 3,160 mcg of lycopene, a strong antioxidant that has heart-protective properties.
In addition to being used in sauces and canning, they are usually big and sturdy enough to be cut for sandwiches.
7. Green tomatoes
There are two types of green tomatoes: heirloom tomatoes, which are green when fully ripe, and unripened tomatoes, which have not yet turned red.
Some areas employ unripened green tomatoes in cooking, which may surprise you. For instance, the Southeastern United States is a favorite place to eat fried green tomatoes, which are sliced, breaded with cornmeal, and then fried.
Green tomatoes, like other types, are low in calories, with a medium (123-gram) tomato having 28 calories. They are also solid and easy to slice.
They work well for creating sauces and canning as well. Because of their acidic and slightly sour nature, they give food a distinctive flavor and hue. Making relish, a condiment for sandwiches and meats, is one typical application for green tomatoes.
Unripe green tomatoes are more difficult to digest than ripe ones because they contain more alkaloids. Raw ones should be avoided because they can upset certain people’s stomachs.
Uses of each category that work best
It can be challenging to select the ideal type for your culinary requirements because there are so many varieties.
Top tomato varieties are:
- Sauces: Roma, heirloom, and vine-grown tomatoes
- Canning: Roma, green tomatoes, tomatoes on the vine, and heirloom
- Salads: grape, cherry
- Skewers: cherry
- Sandwiches: beefsteak, tomatoes on the vine
- Fried: green tomatoes
- Snacks: grape, cherry, heirloom
They are all adaptable, even though some types are more appropriate for particular uses. For example, beefsteak tomatoes are not the best for salads, but they can be used with great results.
Summary
There are numerous varieties of tomatoes, and each one works better in particular recipes. They can all be readily replaced, though, because they are all interchangeable.
The commercial ripening method
Ethylene is a gaseous hormone that tomatoes release when they begin to mature.
Commercial tomatoes are picked and shipped while still immature and green. Food firms use artificial ethylene gas to spray them to turn them red before selling.
Because of this technique, tomatoes may not acquire their natural flavor and end up tasting bland.
Consequently, because they are permitted to ripen naturally, tomatoes cultivated nearby might taste better.
You can expedite the ripening process of unripened tomatoes by placing them on the kitchen counter for a few days and wrapping them in a piece of newspaper. Simply remember to check their freshness every day.
Summary
It is common practice to harvest tomatoes when they are still young and green, then use ethylene gas to artificially ripen them. This could result in bland tomatoes because there will be less taste development.
Is It Nutritious to Eat Raw or Cooked Tomatoes?
The question of whether raw or cooked tomatoes are healthier is not entirely resolved. When they are cooked, the nutrients that your body can absorb and utilize are changed.
Tomatoes come in a wide variety of varieties and cooking techniques, so it can be challenging to determine whether a Roma tomato, for instance, is better consumed raw, steamed, or reduced in cooking to make a sauce. There are several ways to eat them.
Don’t forget to sip tomato juice. Compared to a raw or cooked tomato, it has twice as much antioxidants and may also help reduce inflammation. Tomato juice concentrate contains a lot of potassium (461 mg), which may help protect your heart.
Do Tomatoes Help People Lose Weight?
Tomatoes are a great food for weight loss since they are high in fiber, low in calories, and packed with nutrients. By delaying the rate at which food is digested, the fiber in tomatoes can increase feelings of fullness and lower caloric intake. Consuming foods high in fiber causes the fiber to absorb water and swell, creating a gel-like material in the stomach. We can feel fuller for extended periods of time by using this gel-like substance to slow down the transit of food through the digestive system.
Because they make us feel full and content after consuming fewer calories, foods high in fiber, such as tomatoes, can therefore lower our total calorie consumption. A delayed rise in blood sugar levels might also result from the gradual digestion of high-fibre diets, avoiding the abrupt cravings or hunger sensations that often trigger overeating.
Your digestive health can be further improved by eating foods high in fiber, such as tomatoes, which can also support regular bowel movements and good gut bacteria. Because of these factors, eating tomatoes can improve your general health and aid with weight management. In addition to being adaptable, tomatoes are simple to include in a healthy, balanced diet. This demonstrates that tomatoes are beneficial for weight loss.
You should be aware, though, that eating more tomatoes won’t result in noticeable weight loss. A healthy weight can be attained and maintained most effectively with a varied, well-balanced diet, moderate exercise, and modest, persistent calorie deficits.
The Value Of Maintaining A Balance Between Weight Loss And Tomatoes
For weight loss, it’s crucial to include foods like tomatoes that are high in fiber and low in calories.
A balanced diet, portion control, and regular exercise are essential elements of any weight loss program in order to reach and maintain a healthy weight. Each of these elements plays a part in weight loss in the following ways:
1. Establish a Well-Balanced Diet
The key to losing weight is eating a balanced diet full of complete foods like fruits, vegetables, lean meats, and whole grains. These foods are typically lower in calories than processed foods and sugary drinks, and they offer vital elements that promote general health. It is also simpler to control your appetite and stick to your calorie intake range when you eat a balanced diet since it helps regulate the hormones linked to hunger and fullness.
2. Portion control is essential.
When overindulged, even nutritious foods can cause weight gain. Any weight loss plan must include portion management to guarantee that your body is experiencing a calorie deficit. You can prevent consuming more calories than your body requires by measuring and monitoring the foods you eat.
3. Engaging in Regular Exercise
By boosting your energy expenditure through frequent physical exercise, you can more readily create a calorie deficit. Lean muscle mass is crucial for sustaining a healthy metabolism, and exercise helps preserve it. To optimize the advantages of physical activity, include both aerobic and strength-focused activities in your program.
Overall, any weight loss regimen must include regular exercise, portion control, and a balanced diet. A healthy diet may include more tomatoes, but in order to make significant and long-lasting changes to your weight and general health, you should take these aspects into account.
Health Benefits of Tomato
1. Prevents Cancer
Free radicals are extremely reactive chemicals that fuel the development of cancer. Due of their instability, they are always looking to form bonds with other atoms or molecules. Consequently, it sets off oxidative stress, which severely harms cells. Furthermore, free radicals damage all of the vital components of cells, including proteins, DNA, and cell membranes.
Antioxidants minimize the effect of oxidative stress and inhibit the production of free radicals. They also help the free radicals become less reactive and more stable by giving them their atoms.
Prostate cancer can be avoided with the use of lycopene, an antioxidant polyphenol found in tomatoes.It is also in charge of giving tomatoes their distinctive scarlet hue. Eighty percent of the dietary lycopene ingested in the United States comes from items manufactured from tomatoes, according to a study.
According to another study, eating beta-carotene may lower your risk of developing colon cancer. Additionally, eating foods high in beta-carotene helps prevent colorectal cancer. High beta-carotene intake also inhibits the growth of prostate cancer tumors, according to another study.
Consuming fiber from fruits and vegetables also lowers the risk of colorectal cancer.
2. Blood Pressure Control
Consuming little salt aids in controlling blood pressure. Consuming potassium also lowers blood pressure. Due to their high potassium content, tomatoes support a normal blood pressure level. By making it easier for the kidneys to eliminate excess sodium, a high potassium intake reduces the body’s sodium content. Given its effects on the arteries that expand them, potassium might be important. Additionally, it releases the blood vessel walls’ collected and elevated tension. It thus lowers blood pressure even further.
A study found that eating a lot of potassium and little sodium lowers the risk of dying from all of these causes by 20%.
3. Lowers Heart Disease Risk
Vitamin C, potassium, choline, and fiber are all abundant in tomatoes. Each of these is good for heart health.
Consuming more potassium and less salt is a crucial dietary change to reduce the risk of cardiovascular disease. Calcium buildup in artery-lining smooth muscle cells is inhibited by potassium. We refer to this situation as vascular calcification.
The heart suffers from vascular calcification because it hardens the arteries and further restricts blood flow. On the other hand, a high potassium consumption protects muscle deterioration and reduces the risk of cardiovascular disease. Additionally, it maintains bone mineral density and lessens the risk of kidney stones.
The folate in this vegetable helps to maintain normal homocysteine levels. The breakdown of proteins causes our body to emit the amino acid homocysteine. Additionally, research indicates that it increases the risk of strokes and heart attacks. Therefore, the risk of heart disease is decreased when folate controls homocysteine levels.
4. Diabetes Control
A high-fibre diet may lower blood glucose levels in persons with type 1 diabetes, according to studies. Those who have type 2 diabetes may also have improved insulin, cholesterol, and blood sugar levels.
There are nearly 2 grams of fiber in one cup of cherry tomatoes. Additionally, they are a low GI food and a great option for people with diabetes because their GI is less than 15. Foods having a GI score below 55 are recommended for diabetics. Additionally, they are low in calories, which aids in maintaining a healthy weight.
It has been shown that those with type 2 diabetes who consume 200 grams of raw tomatoes (about 1.5 medium tomatoes) daily have reduced blood pressure. People with type 2 diabetes who eat tomatoes also have a lower risk of cardiovascular disease.
5. Prevents Constipation
Laxative fruits include tomatoes. Regular bowel movements and improved hydration may result from eating foods high in water and fiber, such as tomatoes. The reason is that insoluble fibers do not dissolve in water. Because they give the stool additional volume, they are unable to break down food particles and transport them out of the body. They help bowel movements and digestion by contributing roughly 10% of the daily fiber intake.
6. It Aids in Repairing Smoking-Related Damage
The body produces an excessive amount of free radicals when you smoke. They are successfully neutralized by vitamin C. Consequently, smokers may benefit from tomatoes. Tomatoes include vitamin C, which aids in the removal of arterial blockage that impairs heart health. Its antioxidant qualities shield the body’s cells and other essential substances from oxidation and damage.
A lack of vitamin C can cause cancer and heart problems. Men and women who do not smoke need 90 mg and 75 mg of vitamin C, respectively, according to a study. However, smokers require 35 mg.
7. Skin Benefits
In addition to being high in potassium and vitamin C, tomatoes have an acidic taste. These nutrients improve lifeless skin and give it vitality. They also include the antioxidant lycopene, which aids the body in combating free radicals. In addition, it helps heal skin conditions brought on by aging and UV exposure, which makes it a great skin rejuvenator. Astringent qualities found in tomatoes also help to reduce excess sebum on the skin’s surface. As a result, it minimizes oil accumulation and lowers the risk of whiteheads because of this.
In addition, tomatoes have the ability to decrease pores and tighten the skin. They so aid in preventing pimples and acne. Tomatoes are therefore a versatile and well-liked treatment for skin issues.
8. Improves Vision
Their high vitamin A content is one of the reasons tomatoes are good for the eyes. We require vitamin A for our retina. Blindness may eventually result from low vitamin levels. Moreover, lycopene, which shields the eyes from free radical damage, is present in them. Individuals who consume more lycopene are less likely to develop age-related macular degeneration. Further protecting the eyes from sun-induced irritation is lycopene.
Copper and vitamin C are two more chemicals that are beneficial to the eyes. While the latter aids in the production of melanin, the essential black pigment in the eye, the former can help prevent cataracts caused by aging. According to research, beta-carotene is converted into retinol when it is consumed, which is essential for maintaining eye health.
Tomatoes: Possible Adverse Reactions
Tomato eating does not cause any serious allergic responses, but it is not completely absent either. Allergy symptoms, such as itching, running noses, and gastrointestinal problems including vomiting, diarrhea, and stomachaches, might appear in people with sensitive body types.
An excessive amount of potassium can be harmful to people with impaired kidney function. Excessive blood potassium levels can be harmful. The excess potassium can occasionally be too much for the body to handle. People who have gastroesophageal reflux disease (GERD) may experience an increase in symptoms such as heartburn and vomiting when they eat highly acidic foods. Reactions and their intensity can vary from person to person, so keep that in mind.
Although the likelihood of developing a tomato allergy is low, people who are allergic to grass pollen are probably more likely to develop one.
Allergies
After consuming tomatoes, you could develop an oral allergy if you have seasonal grass pollen allergies. In addition to swelling of the lips, mouth, tongue, and throat, other possible symptoms include itching of the mouth, ears, or throat. See your physician if you believe you may have a tomato allergy.
Adverse Effects
Tomatoes have an acidic nature. If you have heartburn or acid reflux, you might want to reduce your consumption of tomatoes and tomato-based products.
Varieties
Tomatoes come in hundreds of different types. From tiny spheres to big ovals, tomatoes come in a wide variety of forms, colors, and sizes. They can be anything from big beefsteak tomatoes to little cherry tomatoes.
Depending on the growing environment and harvest ripeness, the sweetness and acidity levels change. There are tomatoes with many of seeds and some with few, like the plum.
Apart from fresh tomatoes, canned tomatoes that have been chopped, mashed, or puréed are also available; these frequently contain other additives like salt. Other tomato products include sun-dried tomatoes (which can be sold separately or packaged in oil), tomato juice (which can be sold alone or in combination with other vegetable juices), and tomato paste (which is concentrated, cooked tomatoes).
Tomatoes serve as the foundation for several condiments, including salsa and ketchup. Read the label before buying any commercial tomato sauces. There are certain tomato sauce brands that include a lot of added sugar and sodium. You can skip these extra components by making your own using canned or fresh tomatoes.
At Its Finest
The skins of fresh tomatoes should be shiny and plump. It should be consistent in color. Steer clear of tomatoes that have mildew, wounds, bruising, or soft patches. In the summer, local tomatoes from the farmer’s market are at their peak.
Food safety and storage
It’s a common misconception that fresh tomatoes should be kept in the refrigerator. Instead, keep tomatoes in a cold, dry location to avoid the meat becoming mealy and losing its flavor.
Thoroughly wash fresh tomatoes before consuming them. Use the tomatoes within a few days after cutting and keep them refrigerated. Tomato-based dishes should be kept in the refrigerator and eaten within a week.
Ways to Get Ready
In salads, soups, dips, sauces, and casseroles, tomatoes are frequently utilized.
Consider grilling, roasting, or sautéing tomatoes. A rich, intense flavor and texture are produced by roasting. Use olive oil, red pepper, garlic, and additional herbs and spices to season tomatoes before roasting. Roasted tomatoes are delicious on their own or pureed to make a tomato sauce or as a garnish for baked, grilled, or roasted fish, poultry, or meat.
In addition, tomatoes can be used to produce a basic marinara sauce or they can be used to flavor stews, spaghetti squash, chili, and other dishes. You can use garlic, parsley, oregano, or basil to season your sauce. Another way to make a filling meal is to load large tomatoes with rice and meat.
Tomatoes can be used in many ways. You may use them in a nearly limitless number of dishes or eat them straight from the vine.
Foods like salsa, pasta, and pizza sauces are primarily made with tomatoes.
Tomatoes can be steamed and their skins removed for use in homemade pasta sauce and other recipes. But there are cooks who would rather not remove the skin.
Since every tomato variety has a unique flavor, it’s a good idea to familiarize yourself with a number of alternatives. By doing this, you can choose a tomato variety that will work well in your dish. For example, small grape and cherry tomatoes are not as tasty as large beefsteak tomatoes.
You’re in luck if you have an abundance of garden tomatoes. From breakfast to dessert, you may find tomato recipes for almost anything.
Here are a few cooking ideas for tomatoes:
- To make a nutritious vinaigrette, combine fresh herbs, Dijon mustard, olive oil, and vinegar.
- For a quick tomato salad, cut tomatoes in quarters and marinate them with sliced onion.
- Fill a tomato with chicken salad or low-fat cottage cheese after scooping out the innards.
- Chop and add to fresh pico de gallo or salsa.
- Breadcrumb and parmesan cheese should be spread over 1/2″ tomato slices before baking them at 350 degrees until they are tender.
- Make gazpacho with fresh tomatoes on a hot day.
- Cut into slices and add on pizza.
- Stock up on grape or cherry tomatoes for a quick snack.
Diet
Incorporating tomatoes’ nutritious worth into any diet is simple.
Because refrigeration destroys the flavor of fresh tomatoes, it is important to keep them at room temperature.
Use the advice below to increase your intake of tomatoes:
- Serve cherry or grape tomatoes as a snack or as a side by dipping them in hummus or a simple yogurt dip.
- Put the sliced tomato on wraps and sandwiches.
- While pasta is being prepared, add chopped low-sodium canned tomatoes to homemade or store-bought marinara sauces.
- Use canned, stewed, or diced tomatoes in soups.
- Snack on a slice of bread with tomato and avocado.
- To make a quick salsa, combine chopped cilantro, tomatoes, jalapeño, onion, and freshly squeezed lime.
- Chopped fresh tomatoes can be added to tacos, quesadillas, or rice and beans. Incorporate them into breakfast scrambles or omelets.
- Drizzle the freshly cut mozzarella and tomatoes with balsamic vinegar and sprinkle the chopped basil on top.
- Prepare an appetizer, such as bruschetta.
Best Recipes Using Tomatoes
1. Tomato Juice
Serves- 1
The sweetness of a tomato varies depending on its type and level of ripeness. Use tomatoes that have matured because you are producing juice. Add organic raw honey, maple syrup, or jaggery powder to balance the juice’s acidity.
Ingredients:
- Three fresh, ripe tomatoes of medium size
- Celery chopped with leaves: 1 1/4 cups
- Jägery powder: two tablespoons.
- 1 teaspoon of salt
- a pinch of black pepper
- 6–8 drops of Tabasco sauce (depending on taste)
Method:
- Puree the tomato slices in a blender until they are thick.
- Blend for an additional five to ten seconds after adding the celery sticks and a small quantity of water.
- Pour the pureed mixture into a bowl and cover it with a thin cloth or sieve.
- Fill a glass with the gathered juice, then add jaggery powder to taste.
- You can add a few drops of Tabasco sauce to your juice to give it a little kick of spiciness.
Note: It can be consumed without strain for additional advantages.
Tomato juice’s collagen content encourages the development of healthy skin, hair, and nails. The daily need for vitamin C is also satisfied by a cup (240 ml) of tomato juice. Alpha and beta-carotenoids, which make up 22% of the daily requirements for vitamin A, are also found in it.
2. Tomato Walnut Tilapia:
Servings- 4
Ingredients:
- Four fillets of tilapia
- 1/4 tsp salt
- 1/4 teaspoon pepper
- One medium-thin tomato slice
For Topping:
- Half a cup of multigrain bread crumbs or whole wheat
- 1/4 cup of walnuts, chopped
- 2 teaspoons of lemon juice
- Butter that has melted: 1 1/2 tablespoons
Method:
- Season the fillets with salt and pepper.
- Put the fillets in a big pan that has been sprayed with cooking spray. The fillets should be cooked for 2 to 3 minutes on each side over medium heat.
- Cover the fish with the tomato after placing it on a baking sheet or broiler plate.
- Spread over the tomato slices after combining all the topping ingredients.
- The topping should be golden brown and the fish easily removable after two to three minutes of broiling.
Note: 10g fat (4g saturated fat), 67 mg cholesterol, 251 mg sodium, 6g carbohydrate (2g sugars, 1g fiber), and 23g protein are all present in one fillet, which has 202 calories.
Vegetarian Tomato Recipes For Weight Loss
- Tomato Dhaniya Shorba: A smooth puree is created by boiling fresh tomatoes with entire spices like cardamom, cinnamon, and black pepper. After straining the puree to get rid of any seeds or skin, it is cooked with flavorful seasonings like green chilies, ginger, and garlic.
- Tomato Rice: The ingredients for the tomato rice recipe are rice, tomatoes, herbs, and spices. It is a South Indian dish. In addition to adding a tangy flavor to rice, tomatoes are a good source of lycopene. It is an easy and quick way to prepare a tasty and straightforward food.
- Tomato Salad: To make a basic tomato salad, chop tomatoes and combine them with fresh herbs such as cilantro or basil. For a delicious and invigorating snack or side dish, pour in some lemon juice and sprinkle with some olive oil.
- Tomato Basil Pasta: Fresh basil, cooked pasta, and a flavorful tomato sauce combine to make the well-known Italian meal tomato basil pasta. You should read “pasta good for weight loss” if you’re wondering how pasta and tomatoes can help you lose weight.
Non-Vegetarian Tomato Recipe For Weight Loss
- Tomato And Sausage Rigatoni: Add the chilli flakes and garlic to a pan with sliced Italian sausage. Simmer the sauce until it thickens after adding the canned tomatoes. Toss in the cooked rigatoni pasta and sprinkle with the Parm.
- Stuffed Tomatoes With Tuna: Cut four large tomatoes off at the top, then scoop out the insides. Put the canned tuna, green onions, sliced celery, and light mayo in a bowl. Stuff the tomato with the tuna mixture and bake it for 20 to 25 minutes.
- Omelette with tomatoes and basil: Put the eggs in a bowl and whisk in the salt and pepper. Over medium-high heat, warm the egg mixture in a nonstick skillet. Add the fresh basil and tomato slices. Serve the omelette hot, folded in half.
- Tomato And Tuna Salad: To make a nutritious and satisfying lunch, combine canned tuna, cherry tomatoes, red onion, and olives in a bowl, drizzle with lemon juice and olive oil, and season with salt and pepper. Serve chilled.
- Baked Shrimp And Tomato Skewers: Brush shrimp and cherry tomatoes with a mixture of olive oil, oregano, garlic, salt, and pepper after skewering them. Preheat the oven to 400°F. Bake the shrimp for 10 to 12 minutes, or until cooked through. Serve hot for a nutritious and tasty snack or dinner.
Things To Keep in Mind When Including Tomatoes in Your Diet
Most individuals can safely eat tomatoes, but there are certain possible negative consequences to be aware of, especially if you have a tomato or similar plant allergy or sensitivity. They consist of:
- Allergic Reactions: Rarely, eating tomatoes can cause an allergic reaction in certain people. Medical treatment may be necessary for symptoms that range from minor (like itching or hives) to severe (like anaphylaxis).
- Digestive Issues: Because they contain acid, tomatoes can induce acid reflux or other digestive problems in certain people, especially if they eat a lot of them.
- Nightshade Sensitivity: Potatoes, eggplant, peppers, and tomatoes are all members of the nightshade family of plants. Nightshades can cause symptoms including joint discomfort, inflammation, or digestive problems in certain people.
Some tomato-based goods, such ketchup, spaghetti sauce, and canned tomatoes, may contain additional sugars or other chemicals that can impair weight reduction efforts in addition to these possible side effects and allergies. It’s advisable to check product labels carefully and try to buy fresh, whole tomatoes when adding them to your diet for weight loss.
Conclusion
The third most popular fresh vegetable on the market right now is tomatoes. Because of its many uses and nutritional worth, it has always been in high demand all over the world. They are a component of most people’s main diet. It improves people’s health in a variety of ways that are only intriguing to investigate.
They are particularly rich in lycopene, a plant chemical that has been connected to better heart health, a lower risk of cancer, and protection from sunburn.
An important component of a balanced diet might be tomatoes.
A good source of nutrients and health-promoting substances is tomatoes. Studies indicate that they may aid in the prevention and/or treatment of a wide range of conditions, such as diabetes, cancer, heart disease, neurodegenerative diseases, and eye conditions that can affect eyesight.
Depending on the tomato type, cooking method, and whether it is raw or cooked, the nutritional profile changes. Since there is still much to understand, doctors suggest consuming tomatoes in a variety of ways. There are numerous tomato varieties with distinct qualities that can be grown or purchased.
Purchasing certified organic tomatoes gives you the assurance that they were handled and farmed with the least amount of exposure to dangerous chemicals.
The fruit tomato has a low glycemic index, is low in fat and calories, and is hydrating. Vitamins K, C, and potassium are all found in large quantities in tomatoes. Tomatoes are one of the foods that help people lose weight because they include minerals and antioxidants that slow down aging, protect against cancer, and prevent stroke. Furthermore, tomatoes support heart health and blood pressure reduction.
In conclusion, including tomatoes in your food can be a tasty and nutritious method to add nutrients, flavor, and diversity. Tomatoes are rich in fiber, low in calories, and a wonderful source of minerals and vitamins. In addition, the 10 recipes in this blog, which include both vegetarian and non-vegetarian options, provide clever and simple methods to use tomatoes as a snack or to lose weight. A great complement to any nutritious and well-balanced meal plan, these recipes are easy to prepare, low in calories, and full of flavor.
FAQs
What are the advantages of eating tomatoes raw?
You may benefit from eating raw tomatoes in a number of ways. Vitamin C is a vital nutrient and potent antioxidant that boosts immunity and protects against a variety of illnesses. This vitamin is abundant in raw tomatoes.
What would happen if you consumed tomatoes on a daily basis?
There are several advantages to eating tomatoes every day. It lowers the risk of cancer, strengthens the heart, and improves skin. Therefore, eating tomatoes on a daily basis is totally acceptable, but you should do it in moderation.
How many tomatoes must I to consume each day?
Vitamins, fiber, and other vital nutrients can be obtained each day by eating one or two tomatoes. As overeating might result in health issues including acidity, itching, vomiting, and diarrhea, you should keep this in mind.
For what reason are tomatoes bad?
The health benefits of tomatoes are numerous. They can cause joint pain and swelling, though, if you take more of them than is advised. This is because it contains an alkaloid called solanine. Joints are impacted by this toxin, which causes inflammation.
Does eating tomatoes make you more immune?
The tomato is a powerful immune-boosting food that is rich in antioxidants. Antioxidants guard against free radical damage to cells, which can compromise your immune system. Vitamins C, E, and beta-carotene are the three main antioxidant vitamins that they supply. Consequently, they are powerful immune-boosting agents.
Do tomatoes benefit the skin?
Indeed. Antioxidants found in tomatoes promote the synthesis of collagen and reduce inflammation. Additionally, it aids in anti-aging. Acne is lessened and treated by the skin-tightening and pore-shrinking qualities. As a result, it’s a great fruit for your skin.
What drawbacks come with eating tomatoes?
The benefits of eating tomatoes are negligible. But eating too many tomatoes might have negative effects like kidney stones, allergies, and acid reflux. Furthermore, tomatoes contain an alkaloid called solanine that may aggravate inflammation, which in turn may result in joint pain and swelling.
What adverse effects might eating tomatoes cause?
Skin rashes and allergic reactions can result from a substance in tomatoes called histamine. Therefore, if you have a tomato allergy, you can have swelling in your mouth, face, and tongue. Dermatitis, an allergic reaction, may also result from it. Tomato allergies can also result in sore throats and sneezing.
Are tomatoes harmful to the kidneys?
Tomatoes are not harmful to kidneys if consumed in moderation. The oxalate content of tomatoes is high. Our kidneys may not always be able to eliminate them if they are ingested in excess. Kidney stones could occur from it. However, this could also be the result of overconsumption, just like other potential negative effects. Therefore, you should always eat them sparingly.
Who should stay away from tomatoes?
Excessive tomato consumption is not recommended for people with weak kidneys, joint pain, or bone pain. It has potassium, which might be dangerous for a weak kidney if the body has too much of it.
What is a tomato’s nutritional value?
95% of tomatoes are water. The fruit also has 18 calories, 0.9 grams of protein, 3.9 grams of sugar, 1.2 grams of fiber, and 0.2 grams of fat per 100 grams. Moreover, they are abundant in vitamins C, K, and B9.
Does eating tomatoes help you lose weight?
However, there is no proof that eating tomatoes causes weight loss. That being said, tomatoes are high in fiber and low in carbs. Fiber keeps one from overeating by promoting feelings of fullness. In the end, it leads to calorie intake regulation. Bowel motility and gut health are also enhanced by it. Consequently, modest consumption might aid in weight loss.
Are tomatoes effective for burning tummy fat?
Carnitine, an amino acid that burns fat, is abundant in tomatoes. They also include leptin, a type of protein that enhances metabolic processes and promotes the active burning of fats. Although it doesn’t target any one body region, belly fat is affected by fat reduction.
What is an excessive number of tomatoes?
Scientists claim that eating 1-2 large tomatoes or 6 cherry tomatoes is enough, but there isn’t enough data to verify how many tomatoes you can eat in a day. Thus, you ought to restrict your intake to that amount.
Is it possible for tomatoes to increase heart rate?
No, they are controlled by tomatoes, which also regulate heart rate. By stopping the accumulation of plaque that leads to blood clots and artery obstruction, it enhances heart health. Additionally, it maintains heart rate control and lowers cholesterol, which lessens heart pressure.
Can people with diabetes eat tomatoes?
Those with diabetes can indeed benefit from eating tomatoes. There is very little glucose in tomatoes. People with diabetes are encouraged to eat foods low in carbohydrates. In addition, a number of studies demonstrate that tomatoes help diabetics lower their blood sugar levels.
Does tomato juice help people with diabetes?
For those with type 2 diabetes, tomato juice may help lower their risk of cardiac problems. The illness is made worse by heart problems. Research indicates that consuming tomato juice for three weeks may cause the disease’s patients’ blood to thin. Additionally, it may lessen the blood’s capacity to clot, or “platelet aggregation.”
Is it OK to put tomatoes on our faces every day?
Yes, we are able to put tomatoes on our faces every day. It facilitates the decrease of pore size. It also makes the skin tighter and less prone to wrinkles. Additionally, it helps remove bacteria and debris, leaving your skin looking radiant. A natural cleaner is another use for tomatoes. Additionally, they block wide-open pores, which stops blackheads from growing.
Can tomatoes brighten the tone of the skin?
Yes. Applying tomatoes on a daily basis lightens the color of the skin because they are naturally occurring bleachers. Lightening the skin tone is aided by antioxidants. Antioxidant vitamin C is abundant in tomatoes. Additionally, lycopene, which is also present in it, helps brighten skin.
Does a tomato get rid of black spots?
Yes. Lycopene, which is abundant in tomatoes, helps to lighten dark skin spots. Their abundance of antioxidants also helps shield them from sun-induced photodamage. It lowers the chance of having aberrant skin pigmentation.
What is the calorie count of a tomato?
One medium tomato contains about twenty-four calories. According to Nutrition Data, a thin slice (as you’d put on a sandwich) only contains three calories.
What is the calorie count of a cup of cherry tomatoes?
According to nutrition data, a full cup of cherry tomatoes added roughly 27 calories to your meal.
Do tomatoes have any health benefits?
Tomatoes always contribute a healthy element to every dish, regardless of how they are served.
What is the amount of fat in tomatoes?
In addition to having few calories, tomatoes are also extremely low in sugar and sodium and completely devoid of nutritional waste products like cholesterol and saturated and trans fats.
Are tomatoes better to consume before or after working out?
They are also not the best pre-run snack because of their high citric and malic acid content.
Tomato juice may help the body recover from exercise more effectively than energy drinks, per a recent study. Tomatoes, when stretched and strained, provide vital substances that support blood level repair and muscle healing.
What time of day is ideal for eating tomatoes?
Tomatoes include organic acids that facilitate digestion and control pancreatic and stomach functions. Therefore, eating them in the morning is encouraged.
Do Tomatoes Have Few Calories?
Indeed, tomatoes have few calories. There are about 22 calories in a medium-sized tomato. Other low-calorie foods can be included in your diet.
Do Tomatoes Have a Lot of Fiber?
Indeed, tomatoes contain a lot of fiber. Around 1.5 grams of fiber, which can help with weight loss by encouraging feelings of fullness, can be found in one medium-sized tomato.
Can You Lose Weight Eating Tomatoes?
Indeed, tomatoes are a good source of fiber, vitamins C, A, and K, as well as the antioxidant lycopene, all of which can help you lose weight. Additionally, the immune system and metabolism can be supported by these nutrients.
In order to lose weight, how can I include tomatoes in my diet?
For extra taste and nutrients, you may boil them into soups, stews, and sauces, slice them up and add them to salads, or eat them raw as a snack. Another delicious and nutritious lunch option is to stuff, roast, or mix tomatoes into smoothies.
Are Tomatoes a Good Alternative to High-Calorie Foods for Losing Weight?
Indeed, tomatoes can serve as a terrific alternative to foods that are heavy in calories. For instance, diced tomatoes can be used on top of pizza or in pasta meals in place of cheese or cream-based sauces.
References
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