Tomatoes have a long history dating back thousands of years to around the time of 500 B.C. However, you still get plenty of good nutrition from eating raw tomatoes.. Eat a variety of raw and cooked tomatoes.. Get Your Tomato Nutrition: Menu Suggestions Tomatoes, red, ripe, raw, year round average, *all the values are displayed for the amount of. Check out some of the most nutritious nightshade fruits and veggies from tomatoes to goji berries. (11) Possible mechanisms for tomatoes improving heart health include enhanced LDL degradation, LDL particle size and composition, less plaque buildup, and altered blood vessel function. An update on the health effects of tomato lycopene. Tomato Nutrition Facts: #2 21;(1):99-105. doi:10.1080/10942912.2018.1439959. Learn more about this theory. Cooked Tomato and Onion (Fat Not Added in Cooking). Tomatoes are rich with a carotene called lycopene. What’s more, many subspecies of tomatoes exist with different shapes and flavor. Tomatoes contain very little fat, less than half a gram per cup. Medicine (Baltimore). Tomatoes are also a good source of potassium and can help prevent blood pressure problems due to low potassium intake. Our team aims to be not only thorough with its research, but also objective and unbiased. This article tells…, Tomato juice is a popular, nutritious beverage, but you may question whether it's really good for you. GI values less than 55 are considered as low. Scoop out center and fill with tuna salad, chicken salad or egg salad. A study in middle-aged men linked low blood levels of lycopene and beta-carotene to increased risk of heart attacks and strokes (27, 28). If you have seasonal allergies to grass pollen, you may experience an oral allergy after eating tomatoes. Symptoms may include itchy mouth, ears, or throat, or swelling of the lips, mouth, tongue, and throat. Lycopene and risk of prostate cancer: A systematic review and meta-analysis. Roasting yields a juicy, concentrated flavor and texture. I'm not sure. Find out your region’s frost-free date, and don’t put any tomato plants in the ground until all danger of frost has passed. How much sugar is in a tomato? Tomato allergies, while extremely rare, can be quite painful. Click on the icons below to view the results! Be careful not to let this valuable juice “bleed out” too much and go to waste when cutting tomatoes. 2010;1:189-210. doi:10.1146/annurev.food.102308.124120, Mozos I, Stoian D, Caraba A, Malainer C, Horbańczuk JO, Atanasov AG. Check the calendar. Its nutritional content supports healthful skin, weight loss, and heart health. If you experience unexplained digestive issues that might suggest a possible food sensitivity, you can try doing an elimination diet that cuts out all nightshade vegetables, including all types of tomatoes. Just make sure to check them daily for ripeness. This is why it’s a good idea to eat tomatoes in a variety of ways. Gi values are taken from various sources including USDA and NHS. Tomatoes can be a valuable part of a healthy diet. Cooking makes the tomatoes' healthy compounds easier to absorb (think spaghetti sauce, tomato soup, etc.). They are also a great source of vitamin C, potassium, folate, and vitamin K. Usually red when mature, tomatoes can also come in a variety of colors, including yellow, orange, green, and purple. The retina is especially vulnerable during old age due to long-term damage of UV light radiation and oxidative stress from other factors. Lycopene — the most abundant carotenoid in ripened tomatoes — is particularly noteworthy when it comes to the fruit’s plant compounds. Other foods in your diet may have a strong effect on lycopene absorption. Studies dating back to the 1990s conducted by Harvard University Medical School found that men who ate the most tomatoes had a much lower risk of developing prostate cancer than non-tomato eaters. Drizzle with extra virgin olive oil. China, India, the U.S and Turkey are now the leading growers of tomatoes worldwide. Tomatoes have good amounts of some basic necessary nutrients. Below are data with nutritional values related to different tomato options and their benefits. International Journal of Food Properties. Tomatoes are often harvested while still green and immature, then ripened artificially with ethylene gas. Tomato-based foods rich in lycopene and other plant compounds may protect against sunburn (41, 42). Related: Antioxidant-Loaded Purple Potatoes: The Healthy, Versatile Carb. Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. Wherein the calorie content of tomato juice is low - an average of 19 kcal/100 ml. Let’s take a look at tomato nutrition data provided by the USDA. Nutrition Values. Among the many carotenoids present in the body, only lutein and zeaxanthin are found in that portion of the eye where light is focused by the lens, called the macula lutea. Maybe it's their finger food appeal or maybe they really taste better than whole tomatoes. In fact, technically they’re considered berries, although strangely a long-standing United States law dating back to the late 1800s classifies them as a vegetable. There are 3.5 carbs in a small tomato, making these a low-carb food. 1 whole medium tomato (4.2 oz. Tomatoes are one of the low-calorie vegetables; hold just 18 calories per 100 g. They are also very low in fat contents and have zero cholesterol levels. All trademarks, copyright and other forms of intellectual property are property of their respective owners. According to another study (6) the GI of a tomato ranges around 23±11. (9). Generally, the redder the tomato, the more lycopene it has (19). Lycopene is an antioxidant in tomatoes that have been associated with a reduced risk of prostate cancer. Lycopene acts on various biochemical pathways that help prevent cancer cells from developing and spreading. Aztecs and other peoples in the Mesoamerica area used the slightly sweet “fruit” in many diverse ways and even held tomatoes in high spiritual regard. Please consult your physician before beginning any diet. Try eating them within several days of ripening (or make some sauce). FoodData Central: Can be used by, and has benefits for, a variety of users, including researchers, policy makers, academicians and educators, nutrition and health professionals, product developers, and others. For example, lutein found in tomatoes can also help prevent or slow down the thickening of the arteries. Research has shown that when lycopene supplements are given to men who already have existing prostate cancer, the lycopene helps reduce the size of the tumors and stop the spreading of cancerous cells. Serve with. Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats. Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs). 2016;113(44):12580-12585. doi:10.1073/pnas.1613910113, Tomato Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Cooking makes the tomatoes' healthy compounds easier to absorb (think spaghetti sauce, tomato soup, etc.). Lutein is often studied in regardsto eye health because it protects the eye’s retina that we need for healthy vision. Tomatoes are naturally acidic. Remember that the protective properties of lycopene, especially when it comes to cancer prevention, are most beneficial and absorbable when they’re consumed with a fat-rich food. At least five studies support a 30 percent to 40 percent reduction in prostate cancer risk associated with high tomato or lycopene consumption. Most of the carbohydrate in tomatoes is fiber (2.4 grams).The size of the tomato and the portion you consume will affect the calorie and carbohydrate content. Tomatoes’ antioxidants, especially lycopene, are known to fight free radical damage and thus protect the heart against oxidative stress. Green tomatoes contain a substance called solarnine, which may be aggravating to people with conditions like arthritis or some other autoimmune-related diseases. 2,000 calories a day is used for general nutrition advice. However, keep in mind that processing of tomatoes may significantly affect the bioavailability of these anti-inflammatory nutrients.