7 health benefits of tomatoes

In this article:

• Benefits of tomatoes
• Nutrition facts
• Which type of tomatoes are best?
• Are tomatoes safe for everyone?
• The bottom line

In this article

• Benefits of tomatoes
• Nutrition facts
• Which type of tomatoes are best?
• Are tomatoes safe for everyone?
• The bottom line

Tomatoes are everywhere during the summer months—local farmers’ markets, roadside stands, and farm-to-table restaurants. Year-round, they add flavor to sauces, soups, and stews. But, tomatoes are more than a prolific (and delicious) treat—they also boast a number of health benefits, including possible cancer prevention, better exercise recovery, and protection against heart disease and aging. While they’re technically a fruit, most consider them a culinary vegetable because they are eaten and prepared like one. Here are seven ways this popular produce item is good for your health.  

7 health benefits of tomatoes

Most people can eat tomatoes as often as they want as part of a healthy diet, says Kimberley Wiemann, MS, RDN, a registered dietitian from Long Island, New York. One cup of raw or cooked tomatoes equals about one serving, and regularly getting at least one serving of tomatoes each day may help you benefit from all these veggies have to offer, such as these health perks:

1. Prevent constipation

One medium-sized tomato contains more than 1 gram of fiber and is about 95% water. This high fiber and water content means eating tomatoes can promote bowel regularity as well as help prevent and treat constipation, according to Cynthia Odogwu, MD, a family medicine physician practicing in Maryland. 

Some studies have also linked tomatoes to higher amounts of healthy gut bacteria, which may help reduce the risk of liver inflammation and inflammatory bowel diseases.

2. Lower your cancer risk

Tomatoes contain a high amount of a specific antioxidant called lycopene, which gives tomatoes their red color. Antioxidants help protect your cells from damage and may reduce the risk of certain cancers.

Dr. Odogwu says some research shows the lycopene in tomatoes may be protective against certain types of cancer, including gastric and prostate cancer. One review of studies published in Biology explains that lycopene may inhibit the growth of prostate cancer cells. The combination of vitamin C and fiber in tomatoes may also help protect against stomach cancer. Other studies suggest that higher intakes of tomatoes and lycopene may improve cancer outcomes, with one study finding that people who consumed high amounts of both had a lower rate of death from cancer.

3. Improve your heart health

Tomatoes have some cardioprotective properties, says Dr. Odogwu: lycopene, alongside some other plant compounds, has both antioxidant and anti-inflammatory effects, which may lower cholesterol levels and reduce the risk of heart attack. One study, for example, found that lycopene can protect the heart muscle, reduce the “bad” kind of cholesterol (LDL), and lower blood pressure. 

That same study also suggests that eating at least one serving of tomato products each day could lower your risk of cardiovascular disease to less than 30%.  

4. Protect your brain function

Their high antioxidant content allows tomatoes to reduce oxidative stress, or the buildup of free radicals (damage-causing cells) in your body, says Dr. Odogwu. This means tomatoes may help protect against degenerative conditions like Alzheimer’s disease. The Biology review points to several studies linking lycopene to improved cognitive function and memory, as well as the potential to improve other neurodegenerative conditions like Parkinson’s. However, more studies are needed in humans to see if lycopene can truly prevent or treat cognitive disorders.

5. Improve exercise recovery

Eating tomatoes has been linked to reduced muscle injury and quicker recovery after exercise. One study found that drinking tomato juice lowered oxidative stress after intense physical activity, while another study found that giving participants a tomato “complex” of lycopene and two other plant compounds had the potential to reduce muscle damage after a two-hour period of running. 

Although many supplements containing lycopene are targeted to athletes, the existing research suggests that it’s everything tomatoes have to offer—their flavonoids with high antioxidant activity, the carotenoids that give them their color, and their vitamin C content—that may have the most benefits for athletes. 

6. Promote skin health

The combination of antioxidants, vitamin C, and carotenoids found in tomatoes might be a powerful anti-aging cocktail. A study linked supplementation with golden tomato extract to more hydrated, healthier-looking skin, while other studies have found the nutrients in tomatoes to be protective against UVA and UVB sun damage, including sunburn and hyperpigmentation. Vitamin C in tomatoes also helps support the immune system and boosts the skin’s ability to make collagen, which is important for keeping the skin strong and healthy.

7. Balance blood sugar

According to Wiemann, the fiber content in tomatoes can help optimize blood glucose levels, making them a diabetes-friendly food. As a non-starchy vegetable, tomatoes won’t cause dramatic spikes in your blood sugar, and people with diabetes can eat them freely without worrying about the side effects on their glucose levels.

Because they’re relatively low in carbohydrates, tomatoes may also be helpful for promoting weight loss in people with diabetes. Plus, tomatoes’ heart-healthy benefits should be appealing to those who are at a higher risk of heart disease.

Tomato nutrition facts

Just one cup of raw tomatoes is loaded with vitamins and minerals: more than 2 grams of fiber, about 25 milligrams of vitamin C, around 427 milligrams of potassium, and almost 5 milligrams of lycopene. The more tomatoes you eat, the more positive effects you’ll see, says Wiemann, but when it comes to foods that provide a health benefit, eating some is better than eating none.

If you’re not a huge tomato fan and want to make the most of the tomatoes you do eat, try to eat them cooked in ketchup, tomato paste, or tomato soup. The lycopene in tomatoes becomes more bioavailable, or accessible by the body, when they’re cooked, says Wiemann. For example, one cup of cooked tomato sauce contains around 37 milligrams of lycopene, far more than the same amount of raw tomatoes.

That’s not to say you can’t enjoy fresh tomatoes drizzled with olive oil or on a burger, especially if you’re more interested in their vitamin C content. “Vitamin C is sensitive to heat, so cooking tomatoes can decrease the amount of vitamin C they contain,” says Dr. Odogwu. 

Basically, the way you eat tomatoes determines which benefits you’ll maximize, but they’re healthy however you eat them. Unlike some other foods, which can have a bigger impact when you eat them in the morning versus the evening, tomatoes are always good for you. However, you may want to avoid combining tomatoes with dairy, Wiemann notes: Excess calcium can hinder the absorption of some of the antioxidants found in tomatoes when they’re eaten together.

What type of tomatoes are best for health benefits?

All tomatoes provide benefits, but different varieties have different phytonutrients, or healthy plant compounds, that make them more or less beneficial in certain ways, says Dr. Odogwu. For example, red tomatoes have more compounds that may help lower blood sugar than yellow tomatoes, she explains, while purple tomatoes contain high amounts of lutein, a potent antioxidant known to protect against various eye conditions, such as macular degeneration.

Beyond how you cook or prepare tomatoes, some varieties simply have more lycopene, which may make them slightly healthier than others. Red tomatoes, like Roma and cherry tomatoes, have the most lycopene, but some of it may not be readily absorbed. Some research suggests a specific type of orange tomato, called a Tangerine tomato, may provide the most absorbable form of lycopene. 

Are tomatoes safe for everyone?

In general, tomatoes are safe for most people to eat, but some might want to avoid or limit their intake. Tomatoes have a high acidity level, which can cause digestive distress in some people (especially if you eat a lot of acidic foods or have poor gut health).

According to Wiemann, you may want to avoid tomatoes if you:

• Have kidney disease and/or need to limit your potassium intake
• Are following a low FODMAP diet due to irritable bowel syndrome (IBS)
• Have a known sensitivity to the acid or fructose content of tomatoes
• Have acid reflux or a history of indigestion with acidic foods

Wiemann also notes that eating too many tomatoes can cause your skin to temporarily change color, taking on a yellow or orange hue. This is called lycopenemia, and it happens because of the high lycopene content in tomatoes. This temporary change isn’t harmful, but can be alarming if you aren’t expecting it!

Bottom line: Are tomatoes good for you?

Tomatoes are not only a readily available and delicious summer produce option, they’re also full of nutrients that can improve your health. Research suggests tomatoes may have anticancer properties, may reduce your risk of heart disease, and can improve signs of cognitive decline and skin aging, among other benefits.

The other good news about tomatoes? There is a wide variety of tomato recipes, making it easy to incorporate them into your diet. Dr. Odogwu recommends making dishes that combine both cooked and raw tomatoes, so you can get the highest amounts of lycopene, fiber, and vitamin C; a pizza made with tomato sauce and topped with fresh yellow tomato slices and basil, for example.