Tomatoes Nutrition Facts and Health Benefits

Tomato nutrition facts and health benefits

Tomato is a fruit packed with nutrients and plant compounds that are essential for the proper functioning of human body. Tomato is the fruit of a plant scientifically known as Solanum lycopersicum originated in south America and central America.

When asked someone, if tomato is a fruit or a vegetable?. Majority will answers tomato is a  vegetable, it is because almost all over the world tomatoes are consumed in the same way as vegetables, after all by now you should know tomato is a fruit.

Health Benefits of Tomatoes:

In tomatoes a substance called lycopene is found in abundance, which gives them the bright red color. Lycopene is responsible for protecting tomatoes from the sun’s ultraviolet rays. When consumed lycopene acts as a powerful antioxidant and different studies suggested that lycopene helps in strengthening the immune system, may prevent lung cancer, stomach cancer and prostrate cancer.

Some researchers suggested that lycopene might prevent the diseases in certain parts of the body like throat, mouth,pancreas, breast and colon.

Potassium content of tomato regulates blood pressure, B Vitamins helps the body in maintaining a healthy nervous system and Vitamin E as an antioxidant helps in protecting body cells from damage.

Tomato also contain lutein and zeaxanthin which helps in protecting eyes from harmful light and relieves eyes tiredness and ease headaches from eyestrain.

Tomato Nutrition Facts:

Name Amount
Water 94.52 g
Energy 18 kcal
Protein 0.88 g
Total lipid (fat) 0.2 g
Carbohydrate, by difference 3.89 g
Fiber, total dietary 1.2 g
Sugars, total including NLEA 2.63 g

Minerals in Tomatoes:

Name Amount
Calcium 10 mg
Iron 0.27 mg
Magnesium 11 mg
Phosphorus 24 mg
Potassium 237 mg
Sodium 5 mg
Zinc 0.17 mg
Copper 0.059 mg

Vitamins in Tomatoes:

Name Amount
Vitamin C, total ascorbic acid 13.7 mg
Thiamin (Vitamin B1) 0.037 mg
Riboflavin (Vitamin B2) 0.019 mg
Niacin (Vitamin B3) 0.594 mg
Vitamin B-6 0.08 mg
Folate, total 15 μg
Vitamin E (alpha-tocopherol) 0.54 mg
Vitamin A, RAE 42 μg
Vitamin K (phylloquinone) 7.9 μg

Other Plant Compounds in Tomatoes:

Name Amount
Choline, total 6.7 mg
Carotene, beta 449 μg
Carotene, alpha  101 μg
Lycopene 2573 μg
Lutein + zeaxanthin 123 μg


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