Which Part of a Tomato is Best For You?

HarborRune Updated: 2025-06-17

Tomatoes and their derivatives are low in calories and high in potassium, vitamin C, and lycopene. However, people with gastrointestinal problems may find the acidity of tomatoes bothersome.
Consume avocado or olive oil with tomatoes to improve the absorption of the pigment lycopene. Additionally, tomatoes are high in lutein and zeaxanthin, which are good for eye health.

Lycopene

One of the many potent antioxidants present in tomatoes is lycopene. This type of plant pigment is called a carotenoid; some fruits and vegetables receive their colour from these fat-soluble pigments (think orange pumpkin or red watermelon). Because of its exceptional antioxidant powers and cancer-preventive qualities, it is regarded as a vital nutrient.
In the United States, the main food source of lycopene is tomatoes. According to studies, lycopene is more readily absorbed by the body when it is combined with healthy fats like those found in avocados or olive oil. This makes the molecule more accessible and helps to raise its concentration in the bloodstream.
By lowering blood pressure, enhancing blood vessel health, and lowering cholesterol, the potent antioxidant lycopene protects the heart. It has also been demonstrated to lower a man's risk of developing prostate cancer and to prevent atherosclerosis. It has also been demonstrated that lycopene works well to shield the skin from UV radiation damage.

Potassium

Tomatoes are high in antioxidants, potassium, folate, and vitamin C and low in calories. They're also a good source of lycopene, a phytochemical that has been connected to better digestive and ocular health and a lower risk of cancer and heart disease.
Eat tomatoes raw or cooked with fats like olive oil and cheese to maximise their nutritional value. This will help your body absorb the lipids in the tomatoes more easily. And wherever possible, go for organic tomatoes. The health-promoting flavonoids quercetin and kaempferol have been found to be present in greater amounts in them, despite their slightly higher cost (34).
Whole foods like avocados, bananas, dark leafy greens, winter squash, sweet potatoes, beans, nuts, and dairy products (such as yoghurt and low-fat milk) are the best way to get the recommended daily intake of potassium. On the other hand, foods high in saturated fat and sodium should be avoided. If your diet isn't providing you with adequate potassium, discuss supplementation with your doctor.

Vitamin A

Vitamin A is abundant in tomatoes and plays a vital role in maintaining eye health by facilitating light absorption in the retina. Antioxidants like vitamin A may also help avoid age-related macular degeneration.
When choosing tomatoes, choose ones that have a deep colour and are heavy for their size. These characteristics are good indicators of lycopene levels. Furthermore, they ought to feel solid but not unyielding. Heirloom tomatoes are also a fantastic choice because of their distinctive hues and flaws.
Tomatoes are high in potassium, folate, and vitamins A and C but low in calories. They are thus a beneficial complement to any diet plan for weight loss. Tomatoes may lower blood oxidative stress and prevent heart disease, according to research. They also enhance the body's ability to absorb iron. Because lycopene and other phytochemicals in tomatoes mitigate the negative effects of smoking, including emphysema, smokers should consume more tomatoes.

Vitamin C

In addition to being high in minerals like potassium, vitamin C, and the antioxidant lycopene, tomatoes are low in calories. The vegetable is also a good source of fiber. It also promotes an active lifestyle and aids in the battle against chronic illnesses. There are several easy ways to include tomatoes in your diet. Just be careful to review the nutrition information because eating tomatoes in processed forms, such as juices and sauces, may change their nutritional value.
Tomatoes include lycopene, which scavenges free radicals that damage DNA and stops them from developing altered cells that can lead to cancer. Tomatoes include vitamin C, which may also aid in defending against the harmful effects of UV light.
Tomatoes are a great source of vitamin A, which is good for the eyes and necessary for keeping them healthy. This nutrient helps to prevent macular degeneration and increases the pigmentation of your retinas. Tomatoes also include vitamin C, which strengthens your immune system and supports healthy bones. Think about purchasing organic tomatoes when you go grocery shopping. Studies reveal that their dietary value exceeds that of cultivars grown normally. This is so because tomatoes cultivated organically are less likely to be treated with chemicals, which promotes the synthesis of other healthy nutrients.