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Health benefits of TOMATO

A fruit that’s often treated as a vegetable. A native to southern and Central America, this fruit, which belongs to the nightshade family, is packed with nutritious values.

Scientific name - Solanum lycopersicum


  • Energy: 20 kcal
  • Moisture: 94.0gm
  • Carbohydrate: 3.6gm
  • Protein : 0.9gm
  • Fat : 0.2gm
  • Vitamin C: 27mg
  • Calcium : 48mg
  • Iron : 0.64mg

Benefits of tomato

Burn Fat
Tomatoes are a good source of fiber. Most of the fibers (87%) in tomatoes are insoluble, in the form of hemicelluloses, cellulose, and lignin. Thus it increases the portion size but provides low calorie which helps in weight reduction. Also, tomatoes encourage the production of the amino acid called Carnitine, which is reported to enhance the body’s fat burning ability to at least 30 percent.
Manage Diabetes
Daily consumption of tomatoes reduces the oxidative stress of diabetes. Tomatoes are known to have a mineral called chromium. Chromium works in keeping blood sugar levels in check. So for those who have diabetes, or the history of it in the family, it’s a good fruit to include in the diet.
Cancer Prevention
The high lycopene content is believed to be the main reason for these protective effects, but high-quality human trials are needed to confirm this. High concentrations of carotenoids, found in tomatoes, may protect against the development of breast cancer. The Lycopene in tomatoes is reported to control the growth of cancer cells, especially prostate, stomach, and colorectal cancer.
Improves vision
Vitamin A, present in tomatoes, helps to improve your eyesight as well as prevent night-blindness and macular degeneration and cataracts. A lot of vision problems occur due to the negative effects of free radicals and vitamin A, being a powerful antioxidant, can help prevent them. Lycopene is also good for the eyes.
Maintaining blood health
A single tomato can provide about 40% of the daily vitamin C requirement and also contains vitamin A, potassium, and iron that are essential for maintaining normal blood health. Vitamin K, which is controls bleeding and blood clotting, tomatoes help in blood circulation.
Reduces risk of heart disease
The lycopene in tomatoes can protect you against cardiovascular diseases. Vitamin A, Vitamin B, and potassium in tomato help to decrease cholesterol levels and triglyceride in the blood, reducing the deposition of fats in the blood vessels in blood. In the long run, it can prevent heart-related diseases.
It’s a Great Anti-Oxidant
Tomatoes are a good source of Vitamin A and Vitamin C. And these two components help the body to get rid of harmful free radicals in our blood.
  • Lycopene; A red pigment and antioxidant.
  • Beta-Carotene; A yellow antioxidant, which is converted into vitamin A in the body.
  • Chlorogenic acid; A powerful antioxidant compound, which may lower blood pressure in patients with high blood pressure.
Good for the Skin and Hair
Vitamin A in tomatoes protects your hair from external damages as well. Tomato-based foods rich in lycopene and other plant compounds may protect against sunburn, also used for facial cleansers .the combination of tomato paste and olive oil protected against sun damage, and boosted the production of pro-collagen, a molecule that gives the skin its structure and keeps it firm and youthful. Daily consumption protects the skin against UV-induced erythema. They rank high in the preparation of anti-aging products.

Rather than this tomato also

1. Prevent Gallstones
2. Boost digestive health
3. Good for Bones
4. Repairs Damages from Smoking
5. Activates Digestion
6. Boost Immunity

Diti Paul Bhattacharjee
Nutritionist /Dietician

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