What Happens to Your Body When You Eat Tomatoes Regularly

Tomatoes: Sweet, juicy—and nutritious. From cherry and grape to Roma and Campari, these beauties are rich in vitamins, minerals and antioxidants that may play a role in helping to reduce your risk of certain diseases, as well as supporting digestive and skin health. "Tomatoes are rich in the antioxidant lycopene, which provides their beautiful red color," says Erika Barrera, M.P.H., RDN, owner of Leafe Nutrition.

There are endless ways to add more tomatoes to your diet. If you’re eating tomatoes regularly, you’re doing a good thing for your health. Learn about the nutrition in tomatoes, plus their potential health-improving benefits.

Why We Love Tomatoes

They May Reduce the Risk of Heart Disease

Due to their lycopene content, eating tomatoes regularly may help protect against heart disease, the leading cause of death in the United States. How so? Lycopene may help neutralize inflammation involved in the process that leads to plaque buildup in arteries. Additional research has found that people who have the highest blood levels of lycopene have improved markers of heart health. Sun-dried tomatoes are among the foods that have the highest levels of lycopene.

They May Aid in Cancer Prevention

Tomatoes are rich in a variety of carotenoids (including lycopene, phytoene and phytofluene), which may have anti-cancer properties—especially for specific types of cancer. Several studies have shown that eating tomatoes regularly, particularly cooked tomatoes, is associated with a lower prostate cancer risk in men. The American Cancer Society recommends eating a balanced diet for cancer prevention, including a variety of colorful vegetables, like tomatoes.

They May Improve Skin Health

You can probably guess why tomatoes promote skin health and a healthy complexion—it’s because of their high antioxidant content, which helps fend off free radicals that can cause damage to the body, including the skin. What’s more, they offer vitamin A, which is also important for skin and hair health.

Then, there’s the fact that they are rich in water. Barrera says, “Tomatoes also have a high water content of about 95%,” which provides extra hydration to the body and skin. There is some evidence to suggest that consuming tomatoes, particularly processed tomato products (like tomato paste), may pump up the skin’s natural defenses against UV damage. (That said, it’s never a substitute for consistent sunscreen application.) What’s more, tomatoes are an excellent source of vitamin C, a vitamin needed for synthesis of collagen, a structure in skin that keeps it springy.

They May Support Gut Health

Tomato sauce provides both soluble and insoluble fiber, which supports gut health and healthy digestion, while fresh tomatoes provide mostly insoluble fiber. Soluble fiber attracts water to create a gel-like texture during digestion, while insoluble fiber adds bulk to stool. Both of these nutrients support regular bowel movements that are easier to pass.

Although there is a misconception that nightshades—a family of plants that includes tomatoes —can cause digestive issues, tomatoes are generally safe to consume unless someone has an allergy or sensitivity. 

They May Support Eye Health

Just as in many other parts of the body, inflammation impacts eye health. Research is beginning to understand the nutrients that can benefit eye health and conditions such as dry eye disease, macular degeneration and glaucoma.Among the nutrients being studied, tomatoes are a source of these nutrients, including beta carotene, vitamin C, lutein and potassium.

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Nutrition Information

Tomatoes, in all forms, are a nutritious addition to your diet. In general, tomatoes are a rich source of vitamin C and vitamin A, both of which are essential for maintaining a healthy immune function. They are low in calories and raw tomatoes are a source of hydration because of their high water content. One cup of raw cherry tomatoes (approximately 149 grams) contains the following:

• Calories: 27
• Carbohydrates: 6 g
• Dietary Fiber: 2 g
• Total Sugar: 4 g
• Protein: 1 g 
• Total Fat: 0.2 g 
• Saturated fat: 0 g
• Cholesterol: 0 g
• Sodium: 7.5 mg
• Vitamin C: 20.4 mg (23% Daily Value)
• Vitamin K: 11.8 mcg (10% Daily Value)
• Vitamin A: 1240 IU (41% Daily Value)

^{*Sugar in tomatoes is naturally occurring}

Are Tomatoes Safe For Everyone?

Tomatoes are generally safe for everyone to eat unless you have an allergy to them. People with acid reflux or gastroesophageal reflux disease (GERD) may want to avoid or limit the amount of tomatoes they eat, as acidic foods can often make heartburn worse. Some people with reflux can tolerate cooked tomatoes in small amounts. You can experiment with different types and amounts of tomatoes to see what your body can handle or if it’s better to avoid them altogether. There are so many other antioxidant-rich foods that you can incorporate in your diet if tomatoes don’t sit well with you.

4 Ways to Enjoy Tomatoes

• Oven Roasted: Not only does roasting bring out even more sweetness in tomatoes, heat actually boosts their health properties. “Cooking tomatoes makes the lycopene more available for your body,” says Krista Wale, RDN, founder and owner of Louisiana Nutrition Associates. This is because some of the phytonutrients are trapped in the cell walls of the tomato but, when heated, become easier for the body to absorb.
• As a Snack: Add raw cherry tomatoes to a snack plate alongside hummus and crackers to make a balanced snack that will lift you out of any afternoon slump. “Consuming tomatoes raw preserves their vitamin C content, which is great for your immune system,” says Wale. Her favorite way to use tomatoes is in a zesty salsa. “Whether scooped up on a crunchy tortilla chip or spooned over grilled chicken tacos, tomatoes can add freshness and flavor to all of your meals and snacks,” she says.
• On Bread: Sliced tomatoes make a flavorful and nutrient-dense addition to any sandwich, open-faced or closed.
• In a Salad: Salads seem like the most obvious way to enjoy tomatoes, but our salad recipes are anything but boring.

Tomato Recipes to Try

Caprese Skewers

4.5

Marry Me Chicken & Spaghetti

4.8

Tomato-Cucumber Salad with Dill

4.6

Our Expert Take

Tomatoes contain many nutrients and phytochemicals, including vitamin A, vitamin C, potassium and lycopene. Adding tomatoes to your diet can improve heart health, reduce cancer risk and promote better digestion. The antioxidants contained in tomatoes may also have anti-aging effects and promote healthier-looking skin. Enjoy a variety of tomatoes, cooked or raw, in different ways to reap the most nutrients they have to offer.