Nutrition alert: Here’s what a 100-gram serving of tomatoes contains

Dr Ushakiran Sisodia, dietician and clinical nutritionist at Mumbai's Nanavati Max Super Speciality Hospital, says tomatoes are rich in vitamin C, potassium, folate and vitamin K.

It has lycopene, which gives tomatoes their red colour. (Source: Unsplash)

For the past few weeks buying tomatoes was a ghaate ka sauda, or a losing game, but now that the price has gone down, we can go back to eating these scrumptious powerhouses of nutrition.

Dr Ushakiran Sisodia, dietician and clinical nutritionist at the Nanavati Max Super Speciality Hospital, Mumbai, said tomatoes are rich in vitamin C, potassium, folate and vitamin K. “It also contains vitamin E, thiamine, niacin, vitamin B6, magnesium, phosphorus and copper,” she said.

While tomatoes can be eaten during the monsoon, the rainy season often sees a surge in vegetable-related infections and diseases. It is essential to thoroughly wash tomatoes and, if possible, choose organically grown tomatoes during this season to minimise the ill effects of pesticides.

Let’s take a look at the many health benefits of this vegetable.

Nutritional profile of tomatoes

The following is the nutritional profile of a tomato (100 gram), according to Dr Sisodia.

Calories: about 22 calories
Carbohydrates: around 4.8 gram
Sugars: approximately 3.2 gram
Protein: 1.1 gram
Fat: 0.2 gram
Fibre: 1.5 gram

They have been linked to the prevention of cancers, especially prostate cancer, owing to their high levels of lycopene. (Source: Unsplash)

Health benefits of tomatoes

Some of the health benefits of tomatoes, as per Dr Sisodia, are:

Improves heart health: Their contribution to improving heart health is immense with their ability to reduce LDL cholesterol and blood pressure.
Cancer prevention: They have been linked to the prevention of cancers, especially prostate cancer, owing to their high levels of lycopene.
Digestion and eye health: Their fibre content supports digestive health and their abundance of beta-carotene and lutein are ideal for our eyes for protection from diseases like cataracts.
Rich in vitamins and antioxidants: Lycopene in tomatoes can also shield our skin from the harmful effects of ultraviolet rays. It also gives tomatoes their red colour.

Can diabetics eat them?

Tomatoes have a low glycaemic index and are filled with nutrients, so people with diabetes can eat them. However, it is always good to consume them as part of a balanced diet and monitor blood sugar levels regularly, Dr Sisodia said.

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Are they beneficial for pregnant women?

“Tomatoes are rich in folate, which is essential for the development of the baby’s neural tube. They also provide vitamin C, potassium and other nutrients beneficial for both the mother and the baby,” Dr Sisodia said.

As always, it is best to wash them thoroughly to remove any pesticides and eat them in moderation.

Tomatoes are rich in folate, which is essential for the development of the baby’s neural tube. (Source: Unsplash)

Things to keep in mind

According to Dr Sisodia, these things are to be kept in mind before eating tomatoes.

Allergies: Some people might be allergic to tomatoes. Symptoms can range from skin rashes to digestive disturbances.
Acidity: Tomatoes contain malic and citric acid, which might lead to stomach discomfort.
Overconsumption: Eating an excessive amount may lead to digestive discomfort.

ALSO READ | What makes tomato and avocado a ‘powerful’ combination?

Myths about tomatoes

Dr Sisodia debunked some myths about tomatoes.

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Myth 1: Tomatoes are fattening.
Fact: Tomatoes are low in calories and fat.
Myth 2: Raw tomatoes are more nutritious than cooked ones.
Fact: Cooking tomatoes can increase the availability of lycopene, making it more accessible for the body.
Myth 3: Tomatoes cause kidney stones.
Fact: While tomatoes contain oxalates, consuming them in moderation does not typically cause kidney stones in people who are not predisposed to the disease.