Every season has its own treasure trove of fruits and veggies we wait all year long to enjoy. Autumn apples peeled and baked into pies, winter squash that tastes almost like candy when glazed, spring asparagus ready to be roasted … it’s nature’s own revolving menu. Right now, we’re right on the cusp of summer produce. Soon, the produce section will showcase watermelon, strawberries, and tomatoes. For the majority of the U.S., tomatoes are in season from May through October, which means now is the best time to buy them. Whether you like slicing them for BLTs, using them to make tomato sauce, or are so tomato-obsessed that you wouldn’t think twice about biting into one like an apple, there are many ways the body can benefit from including them in your diet. Keep reading to see eight reasons why it’s worth noshing on tomatoes this summer.
Tomato Nutrition Facts (for 1 Tomato)
Protein: 1.6 gCarbohydrates: 7 gFiber: 2 gCalcium: 18 mgMagnesium: 20 mgPhosphorus: 431 mgVitamin C: 1,520 IUNiacin: 1 mgFolate: 27 mgCholine: 12 mgVitamin A, RAE: 76 µgCarotene, beta: 817 µgLycopene: 4,680 µgLutein + zeaxanthin: 224 µg8 health benefits of tomatoes
Tomato Health Benefits
1. They’re hydrating
Tomatoes are 94 percent water, making them a very hydrating fruit. This is especially beneficial during the summer when dehydration is more likely. It’s still important to drink plenty of water, of course, but including hydrating foods like tomatoes in your diet can help too.
2. Eating tomatoes supports the immune system
Registered dietitian Theresa Shank, RD, says that one major reason why tomatoes are so beneficial is because they’re a great source of vitamin C. “Instead of having orange juice in the morning, add tomatoes to your eggs to boost your vitamin C intake without all the added sugar from the juice,” she says. Citrus isn’t the only way to get your vitamin C fix.
3. Tomatoes support ovarian function
“Most people know that vitamin C is good for our immune systems but one fun fact that I love about vitamin C is its role that it plays in restoring ovarian function and ovulation,” Shank says. This is because vitamin C is an antioxidant, which may counteract the aging of the ovaries. For this reason, tomatoes are a great food for women trying to conceive, have polycystic ovarian syndrome (PCOS), or are prioritizing ovarian health for another reason.
4. Eating tomatoes may help the body handle stress better
Women, Food, and Hormones author Sara Gottfried, MD, says that tomatoes can even play a role in helping the body deal with stress—seriously! “Vitamin C has been shown to lower cortisol, which is good for all of us [in this pandemic era] to help navigate the negative effects this stress hormone has on our bodies,” she says. She says this may be especially helpful for athletes whose bodies are under stress due to training. “Vitamin C has been shown to reduce elevated cortisol in athletes who drive up their cortisol levels with extreme workouts,” she says.
5. Tomatoes are good for gut health
Dr. Gottfried points out that the water and fiber in tomatoes both helps aid digestion, supporting the gut. “We all need more fiber to ensure daily bowel movements, and most of us get less than one third of what our gut needs,” she says. “Hormone metabolites—what’s left when hormones are broken down—are eliminated from your body through your stool and urine. Getting enough fiber is a top priority for optimal hormone balance.” There is one caveat to this though. Dr. Gottfried says that some people may be sensitive to the lectins in tomatoes, causing digestive distress. “Lectins are chemicals that aren’t broken down in the digestive system and bind to the lining of your intestines, causing damage,” she explains. “This damage allows your intestines to become somewhat permeable and the escaped food particles cause your body to mount an immune system response to these foreign invaders it doesn’t recognize, causing chronic inflammation in the body.” For this reason, if you connect any digestive problems to eating tomatoes, this simply may not be the fruit for you and it’s best to get your fiber from the hundreds of other sources out there. Additionally, Dr. Gottfried says cooking the tomatoes will inactivate most of the lectins.
6. They support vision health
Both experts say that the beta carotene in tomatoes directly supports vision health. Tomatoes also have small amounts of lutein and zeaxanthin, two other nutrients that are important for vision health.
7. Eating tomatoes is good for your brain
Shank says that the beta carotene in tomatoes, along with lycopene, help support cognitive function. “These two antioxidants play a role in protecting our brains from cellular damage,” she says. “Some research shows that lycopene can help protect against cognitive diseases like dementia and Alzheimer’s.” Dr. Gottfried says that any food that’s high in antioxidants, like tomatoes, is good for the brain because it can help counter the effect of free radicals and other damaging molecules in the body, which will ultimately help protect the brain.
8. They’re good for your heart
The lycopene, beta-carotene, folate, potassium, vitamin C, flavonoids, and vitamin E in tomatoes are all nutrients that support cardiovascular health. This makes tomatoes a stellar heart-healthy food. Eating them regularly can help lower cholesterol and maintain healthy blood pressure levels. If you were already looking forward to tomato season, now you have eight more reasons to be thankful it’s here. This is one fruit that comes with some serious health perks. Enjoy it all summer long—your body will benefit! Next up, find out what the healthiest vegetables are, according to dietitians.
Sources
Theresa Shank, RD, registered dietitianSara Gottfried, MD, board-certified physician who graduated from Harvard and MIT and the author of Women, Food, and Hormones
