Whether you refer to a tomato as a fruit or a vegetable, there is no doubt that a tomato is a nutrient-dense, super-food that most people should be eating more of.
The tomato has been referred to as a “functional food,” a food that goes beyond providing just basic nutrition, additionally preventing chronic disease and delivering other health benefits, due to beneficial phytochemicals such as lycopene.
Despite the popularity of the tomato, only 200 years ago it was thought to be poisonous in the U.S., likely because the plant belongs to the nightshade family, of which some species are truly poisonous.
Health benefits of tomatoes:
High fruit and vegetable intake is also associated with healthy skin and hair, increased energy and lower weight. Increasing consumption of fruits and vegetables significantly decreases the risk of obesity and overall mortality.
Cancer: As an excellent source of the strong antioxidant vitamin C and other antioxidants, tomatoes can help combat the formation of free radicals known to cause cancer.
Prostate Cancer: Lycopene has been linked with prostate cancer prevention in several studies.7 According to John Erdman, Ph.D., Professor Emeritus of the department of food science and human nutrition at the University of Illinois, “There’s very good, strong, epidemiological support for increased consumption of tomato products and lower incidence of prostate cancer.”7
Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health’s Department of Nutrition.
Colorectal Cancer: Beta-carotene consumption has been shown to have an inverse association with the development ofcolon cancer in the Japanese population. High fiber intakes from fruits and vegetables are associated with a lowered risk ofcolorectal cancer.
According to the American Cancer Society, some studies have shown that people who have diets rich in tomatoes may have a lower risk of certain types of cancer, especially cancers of the prostate, lung, and stomach. Further human-based research is needed to find out what role lycopene might play in the prevention or treatment of cancer.
Blood pressure: Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. According to the National Health and Nutrition Examination Survey, fewer than 2 percent of U.S. adults meet the daily 4700 mg recommendation.3
Also of note, a high potassium intake is associated with a 20 percent decreased risk of dying from all causes.3
Heart health: The fiber, potassium, vitamin C and choline content in tomatoes all support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, M.D., M.S., an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St. Thomas Hospital in Tennessee.3
In one study, those who consumed 4069 mg of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).3
High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.
Diabetes: Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of cherry tomatoes provides about 2 grams of fiber.
The Dietary Guidelines for Americans recommends 21-25 g/day for women and 30-38 g/day for men.
Skin: Collagen, the skins support system, is reliant on vitamin C as an essential nutrient that works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution and smoke, smooth wrinkles and improve overall skin texture.5
Constipation: Eating foods that are high in water content and fiber like tomatoes can help to keep you hydrated and your bowel movements regular. Fiber is essential for minimizing constipation and adding bulk to the stool.
Pregnancy: Adequate folic acid intake is essential for pregnant women to protect against neural tube defects in infants.
Depression: The folic acid in tomatoes may also help with depression by preventing an excess of homocysteine from forming in the body, which can prevent blood and other nutrients from reaching the brain. Excess homocysteine interferes with the production of the feel-good hormones serotonin, dopamine, and norepinephrine, which regulate not only mood, but sleep and appetite as well.
Disadvantages of Eating Tomato
- Tomato leaves are poisonous which causes rigorous mouth and throat irritation, diarrhea, dizziness, mild spasms, vomiting, headache, and even death.
- Its high acid content may disturb the stomach functions.
- Its high level of calcium, oxalic acid, purine, uric acids increases the risk for kidney stone formation. If the person is already suffering from the kidney stone, he must avoid eating tomato.
- Some people do not able to digest tomatoes as they are allergic to the tomatoes.
- Some individual feels itching, hives or breathing problems if eaten in salad.
- Sometimes the lycopene intolerance may lead to the bloating in stomach, pain or diarrhea.
- Some people feels heart burn or acid reflux if eat tomato in any form.
- The people suffering from problems like irritable bowel syndrome should avoid consuming tomatoes.
- Some people can have rashes and swelling when applied on face if they are allergic to tomatoes.
Disadvantages of Tomato during Pregnancy and Breast Feeding
- Eating tomato is safe for both but in limit whereas high amount can cause severe health problems.
Disadvantages of Tomato Seeds
- Eating tomato seeds from longer time may lead to the formation stones.
Disadvantages of Tomato Sauce
- Tomato sauce or ketchup may cause some severe health hazards in the person suffering from the acidity, gastritis and other stomach problems.
- High sugar content of the tomato sauce is very risky for the diabetics.
- Enough sodium level of the tomato sauce may lead to the severe problems (high blood pressure, blood vessel walls damage, stroke, heart attack and etc) in the heart patients.
- Its high fructose corn syrup may cause weight gain, obesity, enhance blood sugar level, dizziness, nauseated and tired.
Disadvantages of Tomato Juice
- Drinking tomato juice in large amount may lead to severe diseases like stomach ulcers, gastritis, urolithiasis, pancreatitis, acute cholecystitis and etc.
- People suffering from the gall bladder problems should avoid drinking the tomato juice.
How Many Tomatoes Should You Eat a Day
As tomatoes have both advantages and disadvantages for the normal health, it should be eaten in normal quantity to get only required nutrients for the body building as high level of any nutrient has opposite effect on the body health.
Nutrition Chart Of Tomato :