Are tomatoes good for you? Plus why aren't they vegetables
While some fruits and vegetables don't come in many varieties, tomatoes are one form of produce that does. There are more than 10,000 varieties of tomatoes worldwide, with the most popular types being Roma tomatoes, steak tomatoes, Brandywine tomatoes, green tomatoes, heirloom tomatoes, grape tomatoes, vine tomatoes, and cherry tomatoes.
These tomato varieties are enjoyed in salads and sandwiches, as soups, or made into condiments or dips like ketchup and salsa, or turned into thick sauces to cover pizza or pasta. Tomatoes can also be canned, enjoyed on their own as a snack, or cooked in cornmeal and cooked in oil to make the favorite Southern dish known as fried green tomatoes.
Regardless of how they are served and enjoyed, tomatoes offer a host of health benefits.
Why are tomatoes confused with a vegetable?
Surprisingly enough, by botanical definition tomatoes are actually considered a fruit, not a vegetable. That's because they develop from flowers and contain seeds, according to the U.S. Department of Agriculture. "However, because of its delicious flavor profile, tomatoes are treated as vegetables in culinary terms," notes Taylor Janulewicz, a registered dietitian nutritionist and hematologic dietitian at the Mayo Clinic.
Adding to the confusion, she explains, is that a US Supreme Court case in 1893 ruled that tomatoes should be classified as vegetables for tariff and customs purposes. Because of these different factors, "you can refer to tomatoes as a fruit or a vegetable, depending on which definition or use you're referring to," says Kristina Cooke, a registered dietitian with the Academy of Nutrition and Dietetics.
Are tomatoes good for you?
No matter where you find them in the produce section of your local grocery store, tomatoes are worth taking home because they offer so many health benefits.
For starters, tomato consumption is associated with a reduced risk of developing cancer due to the presence of a powerful antioxidant known as lycopene. Janulewicz explains that this antioxidant is what gives most tomato varieties their "rich red color," but it's also why tomatoes are thought to prevent certain types of cancer, such as prostate cancer. This conclusion was reached after a 2015 review of 26 studies "showed that consuming 9-21 milligrams of lycopene per day appears to be most beneficial in reducing the risk of prostate cancer," she explains. The lycopene present in tomatoes may also "help reduce chronic inflammation," says Dr. Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and the Harvard-trained nutritional psychiatrist behind Calm the Mind with Food.
And tomatoes are high in potassium — a mineral that helps regulate blood pressure and is also "important for muscle contraction and cellular balance," says Cooke. She adds that tomatoes are also high in dietary fiber, "which can help you feel fuller longer, improve digestion and keep your blood sugar levels more stable."
Tomatoes also contain beta carotene, "which is converted to vitamin A in the body and promotes healthy growth and aging," says Naidoo.
They also contain folate, copper, manganese, protein, niacin and vitamin K, but are an especially good source of vitamin C, "which is an essential nutrient for a healthy immune system as it helps fight infection," notes Janulewicz. In fact, a single large tomato, she notes, contains 14 milligrams of vitamin C, "which meets 15% of the recommended daily intake for men and 18% of the required daily intake for women over 19."
Is it good to eat tomatoes every day?
Because of such benefits, including tomatoes in one's diet is almost always a plus, as long as the risks of allergy are determined. "One risk associated with eating tomatoes is someone who is allergic to grass pollen," says Janulewicz. Another potential downside that some people should consider when eating tomatoes is when trying to avoid heartburn. "If you struggle with acid reflux, tomatoes can make symptoms worse because of their high acidity," warns Cooke.
For everyone else, tomatoes can be incorporated into one's diet in a variety of ways. "Add cherry tomatoes to your potato salad, or add stewed tomatoes to your favorite soup for a delicious and healthy upgrade," suggests Janulewicz. Naidoo chooses to top her salad greens with cherry tomatoes and chops Roma tomatoes "as a base for my favorite homemade salsa."
Cooke likes to eat tomatoes plain, but says "using tomato sauce and canned tomato products is another way to increase your tomato intake."
No matter how you choose to do it, Janulewicz recommends "incorporating tomatoes into your diet for their vitamins, antioxidants and satiety."
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