Are Tomatoes Good For You? Health Benefits & Potential Risks

Rich in vitamins and antioxidants, tomatoes are a powerhouse of nutrition. Just one cup provides nearly one-third of the daily recommended vitamin C intake and large amounts of lycopene, lutein, zeaxanthin, and other phytonutrients. 

Unfortunately, these fruits also have some of the highest levels of pesticide residue and may worsen existing diseases. They’re number 10 on the Dirty Dozen list! 

You’ve heard right — a tomato is a fruit, not a vegetable.

Along with eggplants, paprika, bell peppers, and white potatoes, it belongs to the Solanaceae (nightshade) family. Yet, it’s cooked and consumed as a vegetable in soups, sauces, meat dishes, and salads. 

But are tomatoes good for you? We’ve all heard the rumors. Some blame these fruits for kidney stones, allergies, joint pain, or even brain damage. 

The truth is somewhere in the middle. 

The tomatoes available in stores are nothing like the fruit cultivated centuries ago. They’re not inherently bad, though. Organic varieties can be a great addition to any diet when consumed in moderation. 

That’s what we’ll discuss today. Let’s see the risks and health benefits of tomatoes so you can make the right choice! 

Tomato Nutrition Facts 

High in water and low in calories, tomatoes fit into most diets. Plus, you can cook them in a multitude of ways, from gazpacho and salsa to baked tomato slices. 

One cup (6.3 ounces) has 32 calories and fewer than 5 grams of sugars — plus the following nutrients:

• 1.6 grams of protein
• 7 grams of carbs, including 2.2 grams of fiber
• 0.4 grams of fat
• 27% of the DV (daily value) of vitamin C
• 12% of the DV of copper
• 9% of the DV of potassium
• 9% of the DV of manganese 
• 5% of the DV of magnesium
• 27% of the DV of vitamin C
• 8% of the DV of vitamin A
• 8% of the DV of vitamin B6

Vitamin C, one of the most abundant nutrients in tomatoes, keeps your immune system strong and promotes collagen formation. It also protects your cells and tissues from oxidative stress, which in turn may help prevent chronic diseases. 

Exercise increases the production of free radicals in your body, which may lead to oxidative stress. 

Vitamin C helps counteract exercise-induced oxidative stress and improves your antioxidant status. This may help reduce your risk of autoimmune disorders, arthritis, premature aging, and other ailments. 

Tomatoes also provide large amounts of vitamin A, which supports immune function, cell growth, and eye health. 

Like vitamin C, this nutrient scavenges free radicals and protects against inflammation. Vitamin A deficiency may promote the release of pro-inflammatory cytokines and contribute to obesity. 

Cooked tomatoes are even more nutritious, which brings us to the next point…

Tomatoes Are Healthier Cooked Than Raw

Most fruits and vegetables lose nutrients during cooking. That’s not the case with tomatoes, though. Cooking actually increases their vitamin C levels. 

Raw tomatoes deliver 15% of the daily allowance for this nutrient per 3.5 ounces. The same amount of cooked tomatoes provides 25% of the daily recommended vitamin C intake. 

Cooked tomatoes are also higher in lycopene, a phytochemical that keeps your eyes healthy. 

This carotenoid is associated with lower rates of prostate, lung, gastric, pancreatic, and colorectal cancers. It also supports cardiovascular function and may protect against heart disease.  

Current evidence indicates that lycopene may reduce bad cholesterol and increase good cholesterol levels, states the above review. Over time, it may lower your risk of gingivitis, a severe form of gum disease that can lead to tooth loss.  

A cohort study published in the journal Neurology has this nutrient to a lower risk of stroke in men. Subjects with the highest lycopene intakes had a 55% lower chance of suffering a stroke compared to those with the lowest intake. 

Due to its antioxidant properties, lycopene fights oxidative stress and inflammation. When consumed as part of a balanced diet, it may help improve your blood lipids. In the long run, these factors may lead to a reduced risk of stroke, heart disease, and chronic illnesses.

What Are the Health Benefits of Tomatoes?

These juicy fruits are good for your heart, skin, eyes, and immune function. Consume them as part of a well-rounded diet, and you might even lose a few pounds!

Let’s start with your skin. 

Lycopene and other phytochemicals in tomatoes protect against sun damage. These antioxidants may also slow down aging and reduce inflammation. 

The vitamin C in tomatoes neutralizes free radicals, which may lower your risk of skin cancer and premature aging. This nutrient also promotes wound healing and stimulates collagen formation, keeping your skin flexible and healthy. 

A diet rich in tomatoes may benefit your heart too. These fruits are chock-full of potassium, fiber, lycopene, and other nutrients that support cardiovascular health. 

Potassium, for example, regulates sodium balance, heart rate, and blood pressure. 

A deficiency in this mineral can lead to hypertension, kidney stones, and bone loss. Hypokalemia, a severe form of potassium deficiency, may cause fatigue, muscle cramps, and cardiovascular problems. 

Lycopene, another key nutrient in tomatoes, protects your heart from oxidative stress, and improves blood lipids. It also exhibits anti-inflammatory, antiplatelet, antihypertensive, and anti-obesity effects. 

This antioxidant may prevent and reduce plaque buildup in the arteries, lowering your risk of heart disease.

If you’re taking NSAIDs and other drugs, lycopene may counteract some of their side effects on the heart and prevent cardiotoxicity. 

Tomatoes also provide large doses of vitamin K, a fat-soluble nutrient with cardioprotective effects. 

Vitamin K aids in blood clotting and may help prevent vascular calcification. It appears to be particularly beneficial for those who are at risk for heart and kidney disease, states a 2017 review in Current Nutrition Reports. 

The benefits of tomatoes don’t stop here, though. Let’s take a closer look at their role in overall health, weight loss, and more!

Can Eating Tomatoes Help You Lose Weight?

Tomatoes are filling and low in calories, making it easier to stick to your diet. Sure, they won’t make your belly fat disappear by magic, but they may aid in weight loss. 

We’ve already talked about vitamin C and its health benefits. What you may not know about it is that it supports fat loss. 

This water-soluble nutrient regulates fat breakdown, inhibits glucose metabolism, and lowers blood sugar levels. On top of that, it may decrease inflammation and suppress leptin secretion, states a 2014 study published in the Journal of Nutritional Science and Vitaminology. 

The same source notes that high vitamin C intakes are negatively associated with cancer, high blood pressure, obesity, and stroke. It may protect against gallbladder disease as well. Researchers attribute these health benefits to its antioxidant action. 

Tomatoes may also help suppress appetite and keep you full longer. Although they’re not particularly high in fiber, they are about 95% water by weight and may increase satiety. 

Obviously, you can’t burn fat and get leaner just by adding tomatoes to your daily meals. It’s your overall diet that matters. If you have a big appetite, tomatoes can fill you up quickly and help reduce your total energy intake.

Tomato Juice Speeds Up Post-Workout Recovery

If you run out of your favorite pre-workout drink, reach out for tomato juice. This healthful beverage can help you recover faster from training and ward off fatigue, suggests a small study. 

Researchers asked 10 men and women in a fasted state to drink tomato juice one hour before exercise. Subjects were able to work out longer and reported less fatigue after training. These benefits were attributed to the water-soluble substances in tomato juice. 

In another study, 50 male athletes took a supplement containing tomato juice after exercise. 

Their running performance improved and their inflammatory chemical levels decreased within 60 days. They also experienced a significant increase in glutathione levels compared to the control group. 

Glutathione, also known as the master antioxidant, fights oxidative stress and supports liver health. Low levels of this nutrient have been linked to increased oxidative damage, body fat accumulation, and less fat burning. 

This beverage may help with fat loss too, reports a 2015 study published in Nutrition. 

Women who consumed just 9.4 ounces of tomato juice daily for two months experienced a major reduction in body fat, body mass index, waist circumference, and total body weight. Their cholesterol and inflammatory adipokine levels decreased as well. 

But that’s not all. 

Tomato juice may also reduce exercise-induced muscle damage and improve endothelial function in strength athletes, according to a 2013 study published in Food and Chemical Toxicology. 

Subjects who replaced high-carb sports beverages with tomato juice had lower C-reactive protein, homocysteine, and creatinine phosphokinase levels than the control group. Researchers attribute these benefits to lycopene. 

Potential Risks of Eating Tomatoes 

Like most foods, tomatoes carry certain health risks. As mentioned earlier, a major concern is their high pesticide content. 

Every year, the Environmental Working Group updates the Dirty Dozen list to inform consumers about high-pesticide fruits and vegetables. Tomatoes made it in the top 10 for several years in a row. 

These fruits are higher in pesticides than strawberries, spinach, kale, peaches, and other popular foods. To stay safe, try to buy organic varieties as often as possible. 

Also, beware that tomatoes may not be safe for those with oral-allergy syndrome or latex allergy. In either case, they may cause severe allergic reactions and even anaphylaxis. 

If you’re suffering from gastroesophageal reflux disease (GERD), tomatoes may worsen your symptoms. The same goes for tomato juice and tomato-based products, like ketchup. 

Another reason for concern is their oxalate content. Oxalates may contribute to kidney stones in those who are prone to this condition. If you have kidney stones, you may still eat tomatoes once in a while, but try not to go overboard.

Cut back on tomatoes if you’re taking beta-blockers. These medications elevate potassium levels in the bloodstream. Tomatoes are pretty high in potassium, which may increase your risk of hyperkalemia. 

Are Tomatoes Good for You? 

At the end of the day, tomatoes can be a healthy addition to your diet. They’re low in calories, rich in antioxidants, and easy to cook. Plus, they’re one of the best food sources of lycopene, a carotenoid with anti-inflammatory, lipid-lowering, and cardioprotective effects. 

Ideally, try to buy organic tomatoes. Regular varieties are high in pesticides and may contribute to Alzheimer’s disease, cancer, hormonal disorders, and reproductive problems. 

So, are tomatoes good for you? 

Our answer is yes — but only if you consume them in moderation. To get leaner, enjoy them as part of a diet rich in leafy greens, low-sugar fruits, and quality protein. 

How often do you eat tomatoes? Would you like to share your favorite recipe? Go ahead and let us know your thoughts in the comments section below!