Tomatoes: 3 good reasons to eat them more often
Tomatoes are more than a flavorful ingredient—they’re rich in vitamins, antioxidants, and other compounds that can support overall health. Here are three evidence-based reasons to include them regularly, followed by an easy recipe.
1. They’re an excellent source of lycopene
Tomatoes are particularly rich in lycopene, a carotenoid antioxidant responsible for their red color. Lycopene helps protect cells from oxidative stress.
Interestingly, cooking tomatoes can make lycopene easier for the body to absorb. Pairing cooked tomatoes with a little healthy fat, such as olive oil, can further improve lycopene absorption.
Tomatoes also contain smaller amounts of other carotenoids and antioxidants, giving you a useful combination of protective plant compounds.
2. They provide vitamin C and other nutrients for relatively few calories
A tomato provides vitamin C, which contributes to normal immune function, collagen formation, wound healing, and antioxidant protection.
Tomatoes also provide:
- Potassium, an important mineral for normal nerve and muscle function and healthy blood pressure regulation.
- Folate, which is needed for DNA synthesis and normal cell division.
- Vitamin K, which contributes to normal blood clotting and bone health.
- Fiber, particularly when you eat the tomato with its skin and seeds.
They’re also naturally low in calories and high in water, making them an easy way to add volume and nutrients to meals.
3. They make healthy eating easier—and more enjoyable
One of the most practical benefits of tomatoes is versatility. Fresh, roasted, canned, or cooked, they can add acidity, sweetness, color, and umami to a meal.
That makes it easier to build meals around nutritious foods such as vegetables, beans, whole grains, fish, eggs, or lean proteins without relying heavily on salt, sugar, or highly processed sauces.
And don’t overlook canned tomatoes. They can be an excellent option when fresh tomatoes aren’t in season. Because tomatoes are processed soon after harvesting, canned varieties can retain substantial nutritional value.
Easy recipe: Mediterranean Tomato & White Bean Skillet
Serves: 2–3
Time: about 25 minutes
Ingredients
- 2 tablespoons extra-virgin olive oil
- 3 cloves garlic, minced
- 1 small onion, diced
- 4 medium ripe tomatoes, chopped or 1 × 28-ounce can of diced tomatoes
- 1 can (15 ounces) white beans, drained and rinsed
- 1 teaspoon dried oregano
- ½ teaspoon smoked paprika
- ¼ teaspoon red-pepper flakes, optional
- Salt and freshly ground black pepper, to taste
- 2 large handfuls baby spinach
- 2 tablespoons chopped fresh parsley or basil
- 1–2 teaspoons lemon juice
- Optional: crumbled feta and whole-grain bread for serving
Method
- Sauté the aromatics. Heat the olive oil in a large skillet over medium heat. Add the onion and cook for about 4–5 minutes until softened. Add the garlic and cook for another 30 seconds.
- Add the tomatoes. Stir in the tomatoes, oregano, smoked paprika, red-pepper flakes, a pinch of salt, and black pepper. Simmer uncovered for about 10–12 minutes, stirring occasionally, until the tomatoes break down into a thick sauce.
- Add the beans. Stir in the white beans and simmer for another 5 minutes. If the mixture becomes too thick, add a splash of water.
- Add the greens. Stir in the spinach and cook for 1–2 minutes, just until wilted.
- Finish. Turn off the heat and add the lemon juice and fresh herbs. Taste and adjust the seasoning.
- Serve. Top with a little feta if desired and serve with whole-grain bread.
Why this recipe is a particularly good way to eat tomatoes
You get cooked tomatoes + olive oil, a combination that makes sense nutritionally because the fat helps your body absorb fat-soluble carotenoids such as lycopene. The beans add plant protein and fiber, while spinach and herbs increase the variety of micronutrients and plant compounds.
Bottom line: You don’t need to eat huge quantities of tomatoes to benefit from them. Having them regularly—fresh in salads and sandwiches, or cooked in sauces, soups, and dishes like this skillet—is a simple way to make a nutrient-rich diet more varied and enjoyable.