Introduction
Tomatoes are one of the most commonly consumed fruits around the world. They are a rich source of nutrients like vitamins, minerals, and antioxidants that offer numerous health benefits. This article has been aimed to provide an in-depth analysis of the nutritional value of tomatoes per 100g.
Vitamins and Minerals
Tomatoes are a good source of Vitamins A, C, K, and B6. They also contain minerals like potassium, phosphorus, and magnesium.
Vitamin A
100g of tomatoes contain 17% of the recommended daily intake of Vitamin A. Vitamin A is essential for maintaining healthy skin, eyesight, and immune system.
Vitamin C
100g of tomatoes contain 21% of the recommended daily intake of Vitamin C. Vitamin C is a powerful antioxidant that strengthens the immune system, helps in collagen production, and fights against harmful free radicals.
Vitamin K
100g of tomatoes contain 9% of the recommended daily intake of Vitamin K. Vitamin K aids in the blood clotting process, helps in bone health, and reduces the risk of cardiovascular diseases.
Vitamin B6
100g of tomatoes contain 5% of the recommended daily intake of Vitamin B6. Vitamin B6 helps in metabolism, brain function, and red blood cell production.
Potassium
100g of tomatoes contain 237mg of potassium which is 5% of the recommended daily intake of potassium. Potassium is essential for maintaining a healthy heart, regulating blood pressure and fluid balance in the body.
Phosphorus
100g of tomatoes contain 24mg of phosphorus which is 2% of the recommended daily intake of phosphorus. Phosphorus plays an important role in maintaining strong bones and teeth, kidney function, and helps in the metabolism process.
Magnesium
100g of tomatoes contain 11mg of magnesium which is 3% of the recommended daily intake of magnesium. Magnesium is essential for maintaining normal heart rhythm, strong bones, and helps in energy production and DNA synthesis.
Calories and Macronutrients
Tomatoes are low in calories and carbs. They contain a good amount of fiber, protein, and very little fat. They are a good source of water and hence help in hydration.
Calories
100g of tomatoes contain only 18 calories which make them an excellent food for people trying to lose weight and maintain a healthy weight.
Carbohydrates
100g of tomatoes contain 3.9g of carbohydrates, out of which 2.6g is sugar and 1.2g is fiber. They are a low glycemic index food and do not cause a significant spike in blood sugar levels.
Protein
100g of tomatoes contain 0.9g of protein. While it is not a high source of protein, it does provide a good amount of essential amino acids.
Fat
100g of tomatoes contain only 0.2g of fat which is negligible. They are, in fact, a good food for people trying to maintain a low-fat diet.
Water
Tomatoes contain 94.5% of water per 100g. They are an excellent hydrating food that provides the necessary electrolytes to maintain the water balance in the body.
Benefits of Tomatoes
Tomatoes offer numerous health benefits. Some of them are:
Fights Cancer
Tomatoes contain lycopene, an antioxidant that is known to reduce the risk of cancer. It prevents the growth of cancer cells and helps in chemotherapy.
Improves Digestion
The fiber content in tomatoes helps in improving digestion and preventing constipation. They also promote gut health by feeding the good bacteria and reducing the risk of diseases.
Reduces Inflammation
The antioxidants in tomatoes help in reducing inflammation and protect against chronic diseases like heart disease and arthritis.
Keeps Heart Healthy
Tomatoes are a good source of potassium that helps in regulating blood pressure and reducing the risk of heart diseases. The antioxidants in tomatoes also help in reducing cholesterol levels.
FAQs
1. Can tomatoes cause acidity?
Tomatoes are slightly acidic but they do not cause acidity. In fact, they have alkaline properties that help in reducing acidity.
2. Can tomatoes help in weight loss?
Yes, tomatoes are low in calories and high in fiber which makes them an excellent food for weight loss. They also reduce the risk of diseases associated with obesity.
3. Can tomatoes cause allergies?
Tomatoes can cause allergic reactions in some people who are sensitive to them. The symptoms include itching, hives, and swelling.
4. Are cooked tomatoes nutritious?
Cooked tomatoes retain most of their nutrients including lycopene, vitamin C, and potassium. In fact, cooking them can increase the bioavailability of the nutrients.
5. Can tomatoes help in improving skin health?
Yes, tomatoes contain vitamin C and lycopene that help in improving skin health by reducing oxidative stress, preventing sun damage and promoting collagen production.
6. Can tomatoes be consumed during pregnancy?
Yes, tomatoes can be consumed during pregnancy as they are a good source of vitamins and minerals that are essential for fetal development. It is recommended to wash them thoroughly before consuming.
7. Can tomatoes reduce the risk of stroke?
Tomatoes contain lycopene and other antioxidants that help in reducing the risk of stroke by preventing blood clots, reducing inflammation and improving blood vessel function.
8. Can tomatoes interact with medications?
Tomatoes contain vitamin K that can interact with blood-thinning medications like warfarin. Hence, it is recommended to consult a doctor before consuming tomatoes if you are taking such medications.
9. Do tomatoes have any side effects?
Tomatoes are safe for most people when consumed in moderate amounts. However, some people may experience allergic reactions or sensitivity to them.
10. How to select and store tomatoes?
Choose tomatoes that are bright red, firm, and have a smooth surface. Avoid those that are soft, blemished, or have a wrinkled surface. Store them at room temperature away from direct sunlight and avoid storing them in the fridge.
Conclusion
Tomatoes are a nutritious and hydrating food that offer numerous health benefits. They are a rich source of vitamins, minerals, antioxidants, and fiber which makes them an excellent food for maintaining overall health. They are low in calories and carbs, high in water content, and aid in weight loss. The lycopene in tomatoes helps in reducing the risk of cancer, heart diseases, and stroke. It is recommended to include them in your daily diet for maintaining optimal health.
