LifestyleTomatoes: The dietary superheroes you didn't know you needed

Tomatoes: The dietary superheroes you didn't know you needed

Did you know that tomatoes are not only a great match for pasta, but they can also be the superheroes of your diet? In our article, we will delve into the world of these juicy red spheres, uncovering their caloric content, nutrient richness, the benefits they bring to our health, and their extraordinary properties.

Tomatoes - caloric content, values and nutrients, properties
Tomatoes - caloric content, values and nutrients, properties
Images source: © Adobe Stock | Ianu Arius

We will take a closer look at the microelements and macroelements hidden under their skin and the vitamins they can offer our bodies. Our goal is to provide you with accessible and reliable information to help you understand why tomatoes should regularly feature on your plates. We invite you to read on, hoping it will be as delicious as it is educational.

Tomatoes - caloric content

When discussing the caloric content of tomatoes, it cannot be overlooked that they are extremely low in calories, making them an excellent choice for those watching their weight or dieting. 100 grams of tomatoes provide only about 18 calories, which is much lower compared to many other vegetables. This low caloric value is mainly due to their high water content, which makes up about 95% of the tomato's mass. Additionally, tomatoes are a rich source of vitamin C, potassium, and lycopene—a powerful antioxidant that may help reduce the risk of certain diseases, including heart disease. Therefore, incorporating tomatoes into your daily diet can offer numerous health benefits without significantly contributing to weight gain.

Tomatoes - nutrients

Taking a closer look at tomatoes, their wealth in nutrients cannot be overlooked. They are a source of vitamins C, K, potassium, and folate, all of which play a crucial role in the proper functioning of the body. Vitamin C, known for its antioxidant properties, supports the immune system and improves iron absorption. Meanwhile, vitamin K is essential for blood clotting, and potassium regulates blood pressure. Folate, a form of vitamin B, is particularly important for pregnant women as it helps prevent developmental defects in the foetus.

Further analysis shows that tomatoes also contain lycopene—a strong antioxidant which gives them their distinctive red colour. Studies suggest that lycopene may reduce the risk of certain types of cancer, including prostate cancer. Moreover, tomatoes are low in calories, making them an excellent choice for those watching their weight. They contain only about 18 calories per 100 grams and are filling, potentially contributing to the feeling of fullness. Thus, they can be an important part of a weight-loss-supportive diet.

Tomatoes - nutritional values

While analysing the nutritional values of tomatoes, one cannot ignore their low caloric content and richness in vitamins and minerals. An average tomato weighs about 130 grams and provides only 22 calories, making it an excellent choice for those watching their weight. Tomatoes are also an excellent source of vitamin C, which supports the immune system, and vitamin K, necessary for proper blood clotting. Moreover, they contain lycopene—a powerful antioxidant that may help reduce the risk of some types of cancer.

Comparing tomatoes to other popular vegetables, they stand out not only for their low caloric content but also for their nutrient content. For instance, 100 grams of tomatoes provide 18% of the daily requirement for vitamin C, whereas the same amount of cucumbers provides only 3% of that requirement. Additionally, tomatoes are one of the few sources of lycopene, a substance not found in most other vegetables. Below is a comparison table illustrating the differences in nutritional values between tomatoes and other vegetables.

Tomatoes - properties

Scientific studies confirm that tomatoes are a rich source of antioxidants, particularly valuable lycopene, which is responsible for their red colour. Lycopene plays a key role in preventing many diseases, including heart disease and some types of cancer. Experts in nutrition and healthy eating recommend regularly including tomatoes in your diet, emphasising their low caloric content and richness of vitamins and minerals such as vitamin C, potassium, and vitamin K.

The fibre content in tomatoes helps improve digestive system function and supports detoxification processes in the body. Additionally, regular consumption of tomatoes can have a positive impact on skin health due to their high vitamin C and water content. Specialists also emphasise that tomatoes may contribute to lowering levels of bad LDL cholesterol, which is important for cardiovascular disease prevention. By including tomatoes in your daily diet, you not only enrich it with valuable nutrients but also care for your overall well-being and health.

Tomatoes - microelements and macroelements

When analysing the composition of tomatoes, one cannot ignore the wealth of micro- and macro-elements essential for the proper functioning of the body. Tomatoes are an excellent source of potassium, necessary for heart health and proper blood pressure. Additionally, they contain magnesium, which supports the nervous system, and iron, crucial for the production of red blood cells. Attention should also be paid to the presence of calcium, which is essential for strong bones and teeth.

Among microelements, tomatoes stand out for their content of vitamins C and K, which are not only powerful antioxidants but also play an important role in blood clotting and bone health. Moreover, tomatoes provide lutein and zeaxanthin, nutrients that support eye health. Regularly incorporating tomatoes into your diet can contribute to:

  • Reducing the risk of heart disease,
  • Improving skin health thanks to vitamin C,
  • Strengthening bones through vitamin K and calcium.

Tomatoes - vitamins

While many people associate tomatoes mainly with their flavour and versatility in the kitchen, it is the vitamin content that makes them extremely valuable for our health. Tomatoes are a rich source of vitamin C, essential for the proper functioning of the immune system and skin, as well as vitamin K, which plays a crucial role in blood clotting. One should not forget the B-group vitamins, including niacin (B3), which supports nervous system function and energy metabolism.

Furthermore, tomatoes also provide lycopene—a powerful antioxidant that gives them their characteristic red colour. Research suggests that lycopene may lower the risk of certain types of cancer, including prostate cancer. Additionally, the presence of beta-carotene, which in the body converts into vitamin A, contributes to improved vision and skin health. Thanks to these properties, regularly including tomatoes in your diet can positively impact your overall well-being and health.

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