Though they are technically considered a fruit, tomatoes are often classified as vegetables because of their typical culinary applications. Tomatoes are commonly found in savory dishes, such as pasta, pizza, and sauces. This classification gives them more latitude in how they are used. In fact, the US Supreme Court used its classification as a vegetable to settle a legal dispute in 1893 and has continued to use this classification to this day.
Tomatoes are classified as vegetables - Photo by Waldemar Brandt
What Are Tomatoes?
Tomato is an edible berry that comes from the plant Solanum Lycopersicum. It is native to western South and Central America. The word tomato comes from the Nahuatl language of Mexico, known as tomatl. The Spanish word tomate is derived from this word, as is the English word tomato.
While tomatoes are classified as vegetables, they are also widely consumed as a savory food. They are packed with nutrients and vitamins, which means they can contribute to a healthy lifestyle when eaten regularly. Among their health benefits, tomatoes provide potassium, folate, vitamin B6, and thiamin.
Tomatoes are commonly consumed in sauces and ketchup. They can also be found in tomato juice, paste, and salsa. Some nutritionists recommend including tomatoes in your diet because they are rich in antioxidants. In addition, a Supreme Court decision has made them an essential food for a healthy diet.
Nutrition Facts of Tomatoes
Tomatoes contain a high amount of nutrients, including vitamin C and lycopene. However, they have low-calorie content and are not considered high-protein foods. Besides being a fiber and vitamin C source, tomatoes also contain a small amount of fat. They are also a good source of antioxidants, and the high lycopene content in tomatoes is linked to a reduced risk of heart disease and cancer. Nutrition facts of 100 grams (3.5 ounces) of tomatoes include:
- Calories 18
- Fat 0.2 g
- Sodium 5 mg
- Potassium 237 mg
- Carbohydrates 3.9 g
- Fiber 1.2 g
- Sugar 2.6 g
- Protein 0.9 g
- Vitamin C 22% of the Daily Value (DV)
- Iron 1% of the DV
- Vitamin B6 5% of the DV
- Magnesium 2% of the DV
- Calcium 1% of the DV
Vitamins and Minerals
Tomatoes are an excellent source of many vitamins and minerals, making them a perfect food choice. They contain 23 different types of minerals and other elements. They also have many other benefits, including promoting good skin health and preventing cancer. One medium tomato can provide up to 28% of the recommended daily allowance of vitamin C.
These vegetables are high in vitamin C, folate, lycopene, potassium, and dietary fiber. They are also a good source of copper and magnesium. They may also help lower cholesterol levels and reduce the risk of heart disease. Tomatoes also contain a powerful antioxidant called lycopene, which gives them their red color. Lycopene helps reduce the risk of breast cancer. It is also linked to a reduced colon, oral, and cervical cancer risk. Higher levels of lycopene have also been linked with a lower risk of heart disease and stroke. They also protect muscles, preserve bone mineral density, and reduce the risk of kidney stones.
Tomatoes contain plenty of vitamin A, which protects the retina from damaging free radicals and helps prevent cataracts. Lycopene is also rich in vitamin C, which prevents the onset of age-related eye diseases. And the presence of copper, a mineral necessary for eye health, protects the eye from aging.
Health Benefits of Tomatoes
Tomatoes have many benefits for the human body. They are low-calorie, low-fat, and high-fiber foods that are excellent sources of vitamin C and folate. They also prevent spikes in insulin levels and slow down the release of sugar in the body. Studies have also shown that tomatoes can lower the risk of ischemic stroke and prostate cancer.
This vegetable is also a good source of vitamin A and potassium. The latter two are essential for healthy nerve function, while the former is essential for blood circulation. Tomatoes are also high in iron, which helps the body absorb more iron.
In addition, tomatoes are an excellent source of antioxidants and other phytonutrients. They help the body fight free radicals and may slow the onset of cancer and gum disease. A cup of chopped tomato contains 5.5 grams of carbohydrates. However, the water content of tomatoes makes them a good option for people following a low-carb diet. Additionally, tomatoes are high in fiber. Fiber helps in the digestion of food and promotes smooth peristaltic motion.
Side Effects
Tomatoes are rich in histamine, a compound that can cause allergic reactions when consumed in excess. These reactions can include hives and eczema. Some people also experience mouth and tongue swelling and coughing. For this reason, it is recommended to limit your daily tomato intake.
These vegetables are highly acidic, so they should be avoided by people with acid reflux and GERD. People with stomach or kidney problems should also avoid them. Tomato leaf consumption can also increase the risk of developing Lycopenodermia, a discolored and dull-looking skin caused by high levels of lycopene. Experts recommend eating about 75mg of lycopene daily.
In addition, tomatoes can cause arthritis, inflammatory conditions, and pain. They also contain lycopene, which is a powerful antioxidant and has been linked to a reduced risk of heart disease and stroke. Tomatoes are also known to trigger migraines. A recent study in Iran has found that tomatoes can start up to 40% of all migraines. Furthermore, tomatoes have high levels of solanine, which can contribute to gout and inflammation.
Moreover, tomatoes contain excess acid and fat. Those who have an intolerance to them may experience diarrhea. Additionally, tomato sauce and soups can be high in sodium, which may lead to health complications.
Tips on Including Tomatoes in Meal
Tomatoes can be included in various dishes to make your meal more flavorful and nutritious. To prepare them:
- Slice the tomatoes lengthwise and crosswise, leaving a rounded top.
- Once you've cut the top off, scoop the flesh inside the tomato with a spoon.
- Slice them into small cubes.
Tomatoes contain high amounts of lycopene, an important antioxidant that helps protect the body from cancer. They are also suitable for the heart and blood pressure. In addition, they are high in vitamin C. Tomatoes can be used in various dishes, from spaghetti sauce to sandwiches and soups.
When cutting tomatoes, use a serrated knife to prevent bruising. It also helps to slice them vertically, avoiding crushing the pulp. This method also yields fewer runny slices and holds the shape better. When cooking tomato recipes, avoid using aluminum pans or pots. The acid in the tomatoes reacts with the aluminum and can damage or ruin your pan.
