Tomatoes are a brilliant ingredient that do more than make your meals look colourful. They are packed with vitamins, minerals and plant compounds that science shows can help your body in lots of ways. Whether you eat them fresh in a salad, slow‑roasted with herbs, or transformed into a rich sauce, tomatoes bring texture and flavour along with serious nutritional value.
One of the most talked‑about nutrients in tomatoes is lycopene. Lycopene is a naturally occurring pigment that gives tomatoes their red colour, but it also acts as an antioxidant in the body. Antioxidants help protect cells from damage by free radicals, which are unstable molecules that contribute to ageing and disease. Scientists have linked higher lycopene intake to a lower risk of heart disease and reduced oxidation of “bad” LDL cholesterol, which is one of the risk factors for cardiovascular problems. Interestingly, lycopene becomes easier for your body to use when tomatoes are cooked with a small amount of fat, so a tomato sauce cooked in olive oil can actually deliver more of this benefit than raw tomatoes on their own.
Tomatoes are also a good source of vitamin C, which plays many roles in health. Vitamin C contributes to the normal function of the immune system, helps the body form collagen (important for skin and connective tissue), and supports the absorption of iron from plant‑based foods. One medium tomato can provide a sizeable portion of your daily vitamin C requirement.
In addition to vitamin C, tomatoes provide potassium, an essential mineral that helps maintain healthy blood pressure and supports muscle and nerve function. Studies show that diets higher in potassium are linked with lower blood pressure, which is good news for heart health.
Another benefit of tomatoes comes from their fibre content. The fibre in tomatoes helps support digestion and keeps your gut running smoothly. A healthy amount of dietary fibre is associated with improved bowel regularity and long‑term digestive comfort.
Tomatoes also contain vitamin K1 and folate. Vitamin K1 helps with blood clotting and contributes to bone health, while folate (vitamin B9) is important for cell division and DNA synthesis. These nutrients are especially relevant for people who want to support overall metabolic function.
Beyond these individual nutrients, there is emerging evidence that compounds in tomatoes may help protect our skin from the harmful effects of ultraviolet radiation. In one controlled study, people who consumed tomato paste daily showed reduced markers of UV‑induced redness compared with those who did not, suggesting a subtle protective effect when tomatoes are part of a balanced diet.
How you enjoy tomatoes matters too. Fresh tomatoes bring hydration and crunch to salads. Slow‑roasted tomatoes concentrate flavours and soften fibres, making nutrients easier to absorb. And stewed tomatoes break down cell walls, releasing beneficial compounds into sauces and soups. Pairing tomatoes with healthy fats like olive oil not only improves the taste but also enhances absorption of fat‑soluble plant compounds.
Tomatoes are delicious, adaptable and backed by research for their contribution to health. Eating a variety of tomato dishes can be a simple way to boost your intake of vitamins, minerals and antioxidants.
My favourite way of eating tomatoes is alongside slices of mozarella cheese and basil leaves, with an olive oil and balsamic vinegar dressing and loads of freshly grated black pepper – what’s yours?
References
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Palozza P, Simone R, Catalano A, et al. “Tomato Lycopene and Cardiovascular Health.” Journal of Nutrition. 2008;138(11):2044S‑2048S.
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Carr AC, Maggini S. “Vitamin C and Immune Function.” Nutrients. 2017;9(11):1211.
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Whelton PK, Carey RM, Aronow WS, et al. “2020 International Society of Hypertension Global Hypertension Practice Guidelines.” Hypertension. 2020;75(6):1334‑1357.
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Heinrich U, Gartner C, Wiebusch M, et al. “Supplementation with tomato‑based products may increase lycopene serum concentrations and reduce UV light–induced erythema in humans.” British Journal of Dermatology. 2012;167(5):998‑1004.
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Slavin JL. “Dietary fiber and body weight.” Nutrition. 2005;21(3):411‑418.
