From the Guidelines
Tomatoes are rich in lycopene, a powerful antioxidant carotenoid, as well as other essential micronutrients like vitamin C, vitamin K, potassium, and folate. These micronutrients contribute to various bodily functions including immune support, bone health, heart function, and cell protection. The lycopene content is particularly beneficial for heart health and may have protective effects against certain cancers, as suggested by studies such as 1 and 1. Cooking tomatoes actually increases the bioavailability of lycopene, making tomato sauce and other cooked tomato products excellent sources of this antioxidant. Some of the key micronutrients found in tomatoes include:
- Vitamin C
- Vitamin K
- Potassium
- Folate
- Vitamin A (in the form of beta-carotene)
- Vitamin E
- B vitamins including B6
- Magnesium
- Phosphorus
- Copper
- Manganese Regular consumption of tomatoes as part of a balanced diet can help ensure adequate intake of these essential micronutrients, and may also have a positive impact on reducing the risk of certain cancers, such as prostate cancer, as noted in 1.
From the Research
Micronutrients in Tomatoes
Tomatoes are rich in various micronutrients, including:
- Folate 2
- Vitamin C 2, 3, 4, 5
- Potassium 2
- Carotenoids, such as lycopene, beta-carotene, gamma-carotene, and phytoene 2, 3, 6
- Vitamin E 2, 3, 4
- Trace elements 2
- Flavonoids 2
- Phytosterols, such as beta-sitosterol, campesterol, and stigmasterol 3
- Water-soluble vitamins 2
- Minerals, such as iron, magnesium, and zinc 3, 5
- Essential amino acids, such as leucine, threonine, valine, histidine, lysine, and arginine 3
- Monounsaturated fatty acids, such as linoleic and linolenic acids 3
Antioxidant Activity
The antioxidant activity of these micronutrients, particularly lycopene and other carotenoids, makes tomatoes a rich source of antioxidant activity 2, 3, 6. This antioxidant activity has been associated with various health benefits, including reduced risk of cardiovascular disease, cancer, and all-cause mortality 4.