Tomatoes have evolved significantly since the 16th century when some Europeans dubbed them “poison apples” due to the mistaken belief that they were toxic. Today, they rank as the second-most consumed vegetable, surpassed only by potatoes, and are celebrated for their numerous health benefits.
Hydration Powerhouses
Tomatoes are composed of 95 percent water. A cup of chopped raw tomatoes contains nearly 6 ounces of water, making them even more hydrating than watermelon. According to John Erdman, a professor emeritus of nutrition and food science at the University of Illinois Urbana-Champaign, fresh, raw tomatoes have the highest water content, though they lose some water when cooked.
Cancer-Fighting Lycopene
Tomatoes are rich in the antioxidant lycopene, present in all forms—raw, cooked, or sun-dried. Dr. Erdman notes that tomatoes and tomato products (such as ketchup, spaghetti sauce, and tomato juice) contribute over 80 percent of the lycopene in the U.S. diet. Antioxidants like lycopene help combat oxidative stress in our bodies, which can lead to chronic inflammation and an increased risk of various cancers.
While there is no definitive proof that consuming high-lycopene foods directly prevents cancer, studies in humans and animals have suggested links between high lycopene levels and a reduced risk of prostate and lung cancers, among others, says Rachel Kopec, an associate professor of human nutrition at Ohio State University. Some research also suggests lycopene might help prevent heart disease, liver disease, and other chronic health conditions, though cause and effect have not been conclusively proven.
The lycopene content in tomatoes varies with color; red tomatoes have the highest levels. Orange and yellow tomatoes contain a different form of lycopene with potential health benefits, but more research is needed. Green tomatoes do not contain lycopene. According to Alice H. Lichtenstein, a professor of nutrition science and policy at Tufts University, cooked tomatoes have higher lycopene levels than raw ones because cooking concentrates the tomatoes and breaks down cell walls, making lycopene more accessible. Additionally, because lycopene is fat-soluble, pairing tomatoes with healthy fats like olive oil or avocado can enhance absorption.
Nutrient-Rich
Tomatoes are an excellent source of potassium. Pinkin Panchal, a dietitian and assistant teaching professor of nutritional sciences at Rutgers University, highlights that one large raw tomato contains 431 milligrams of potassium, comparable to a medium-sized banana. Tomatoes also provide significant amounts of folate, which is crucial for cell division (especially during pregnancy), and vitamin K, which supports blood clotting and bone health.
In summary, tomatoes have transitioned from being feared as “poison apples” to becoming a staple in diets, valued for their hydration, potential cancer-fighting properties, and rich nutrient content.
