The nutritional value of tomatoes

The Nutritional Value of Tomatoes: A Tiny Daily Nutrient Powerhouse

Tomatoes are a "regular guest" on dining tables—whether eaten raw as fruit, used as a side ingredient in stir-fries, or added to soups. Their sweet and tangy, juicy taste is beloved by many, and the nutritional secrets hidden behind them are well worth exploring.

Tomatoes have a well-balanced nutritional composition, first and foremost as a gathering place for vitamins. They contain a considerable amount of vitamin C: each 100 grams of tomatoes provides approximately 19 milligrams of vitamin C, equivalent to the amount in half a small orange. This water-soluble vitamin promotes collagen synthesis, enhancing skin elasticity, and helps the body absorb iron, reducing feelings of fatigue. Meanwhile, tomatoes are rich in beta-carotene, which can be converted into vitamin A in the human body. Vitamin A protects the photoreceptor cells in the retina, relieving eye strain—making tomatoes particularly suitable for people who frequently stare at electronic screens. Additionally, tomatoes contain vitamin E, vitamin K, and more: the former is a natural antioxidant, while the latter aids in blood clotting.

What makes tomatoes even more remarkable is their unique lycopene—a red carotenoid and the "core highlight" of tomatoes’ nutritional value. Its antioxidant capacity is 10 times that of vitamin E and 20 times that of vitamin C, effectively eliminating free radicals in the body and reducing cell damage caused by oxidative stress. Studies have shown that moderate daily intake of lycopene helps maintain cardiovascular health. It is important to note that lycopene is fat-soluble: cooking tomatoes with fats like olive oil or butter (such as in tomato and egg stir-fry or braised beef with tomatoes) can double the body’s absorption rate. On the other hand, eating raw tomatoes preserves more vitamin C—each method has its own advantages.

Beyond the above components, tomatoes also contain nutrients like potassium, magnesium, and dietary fiber. Potassium helps regulate the body’s electrolyte balance and alleviate edema; dietary fiber, meanwhile, promotes intestinal peristalsis, increases satiety, and even offers some benefits for weight management. Moreover, tomatoes are low in calories, containing only 20-30 kilocalories per 100 grams. They are a safe and healthy choice for the elderly, children, and fitness enthusiasts alike.

This small fruit (or vegetable!) can unlock great nutritional value with simple cooking methods. Adding a few more bites of tomatoes to your daily diet is an easy way to boost your health.