Tomatoes
How far back in time do tomatoes go?
Maybe a lot farther than we think.
For decades, experts believed the most popular plant in today’s American gardens dated back about 7,000 years to northern South America. It was thought that early farmers there coaxed the weedy plant and its blueberry-sized fruits to grow larger, and by the time the tomato reached Central America centuries or so later -- thanks to birds and restless humans – its red globes were reaching the size of modern cherry tomatoes.
Recent genetics research, however, shows that the tomato originated in what is now Ecuador an astounding 80,000 years ago – and without any human help. South American foragers cultivated these early fruits into cherry size, but as the plants spread northward the fruits they lost size and returned to the smaller near-wild berries they had been in the first place.
It was these smaller fruited plants that were then later domesticated in Central America into our modern tomato.
In 1519, Cortez discovered these tomatoes growing in Montezuma's gardens and brought seeds back to Europe where they were planted as ornamental curiosities but not eaten.
Most likely the first variety to reach Europe was yellow in color, since in Spain and Italy they were known as pomi d'oro, meaning yellow apples.
The French called them pommes d'amour, or love apples, as they thought them to have stimulating aphrodisiacal properties.
The English word tomato comes from the Spanish word, tomate, derived from the Nahuatl (Aztec) word, tomatl. “Tomato” first appeared in print in 1595.
Italy was the first to embrace and cultivate the tomato outside South America.
It’s believed that tomatoes were brought back across the Atlantic, to North America, by early settlers. They eventually became part of typical town and farm gardens.
Tomatoes were catapulted into their current top-of-the-list position in 1897 when soup mogul Joseph Campbell came out with condensed tomato soup. His brew not only further endeared the tomato to the general public, but set his company on the road to wealth as well.
Campbell may have made tomato soup popular, but the first recipe is credited to Maria Parloa whose 1872 book The Appledore Cook Book describes her tomato chowder.
The high acidic content of the tomato makes it a prime candidate for canning, which is one of the main reasons the tomato was canned more than any other fruit or vegetable by the end of the nineteenth century.
Beyond home production of tomatoes, the U.S. has historically led global commercial production, with California being our top producing state.
Here's a complete rundown on the nutritional values of tomates, from Health.com:
According to the USDA, one ripe, whole tomato contains the following:
Calories: 22.5
Carbohydrates: 4.86g
Fat: 0.25g
Protein: 1.1g
Vitamin C: 17.1mg, 19% of the daily value
Potassium: 296mg, 6% of the daily value
Vitamin K: 9.88mcg, 8% of the daily value
Folate: 18.8mcg, 4.7% of the daily value
They're also rich in antioxidants—one called lycopene, responsible for tomatoes' characteristic color, is linked to several benefits, such as a reduced risk of heart disease and certain cancers.
Research shows that tomatoes in many forms—fresh, cooked and as juice—help protect against chronic diseases and support a physically active lifestyle.
May help protect brain health
In America, 10% of adults aged 65 years or older have Alzheimer's disease. The disease—which affects memory, thinking, and behavior—is a form of dementia that has no cure and that gets worse over time.
While more research on the connection between tomatoes and AD is needed, studies have suggested that the antioxidants in tomatoes, such as lycopene, may protect against neurodegenerative diseases like AD. One study showed that, over four years, there was a slower decline in cognitive function among participants aged 70 years or older who had a high lycopene intake.
More research on humans, specifically on adults aged 60 to 65, is needed to better understand the true connection between the potential protective benefits of tomatoes and AD and other neurodegenerative diseases like Parkinson's disease.
May help combat metabolic syndrome
Metabolic syndrome is a group of conditions that increase the risk of heart disease, diabetes, stroke, and other serious health problems. It involves having three or more of the following conditions:
A large waistline
High blood pressure
High blood sugar
High triglycerides or blood fats
Low "good" HDL cholesterol
About one in three US adults has metabolic syndrome. Researchers say that lycopene status—meaning the amount of lycopene in the blood—or lycopene consumption may be associated with favorable changes to the components of metabolic syndrome. And tomatoes are a major contributor of lycopene.
For one small study, 15 participants drank tomato juice once a day four times per week for two months with no specified amount. Despite the lack of a standardized portion of the juice, the group experienced significant decreases in "bad" LDL cholesterol, increases in "good" HDL cholesterol, and improvements in fasting insulin levels.9
Helps protect heart health
A tomato-rich diet has been linked to a reduced risk of heart disease, the leading cause of death for adults in the US. One review of 25 previously published studies reported that a high intake of lycopene—as well as high blood levels of the antioxidant—reduced the risk of heart disease by 14%.
Another study of healthy people looked at the effect of a single dose of raw tomatoes, tomato sauce, or tomato sauce plus olive oil on measurements related to heart disease risk. All three doses reduced blood cholesterol and triglycerides—a type of fat in your blood—and raised HDL cholesterol and anti-inflammatory levels. The tomato sauce plus olive oil had the maximum effect, likely because the olive oil boosted the absorption of lycopene.
May help prevent constipation
Inadequate fluid and fiber can trigger constipation. Tomatoes provide both nutrients, with one whole tomato containing over four ounces of fluid and one and a half grams of fiber.
The water content and dietary fibers found in tomatoes are known to support hydration and healthy bowel movements. Tomatoes are an important source of both soluble and insoluble dietary fibers. Soluble fiber retains water to create a gel-like texture during digestion while insoluble fiber adds bulk to stool. Both of these changes form waste that is easier to pass. Specifically, the cellulose, hemicelluloses, and pectins fibers in tomatoes are resistant to digestion in the large intestine and help form healthy stool.13
May help prevent type 2 diabetes
Among US adults, 14.7% have type 2 diabetes and 38% have prediabetes, when blood sugar levels are too high but not yet high enough to be diagnosed as type 2 diabetes. Some research shows that the antioxidant properties of lycopene contribute to the prevention of type 2 diabetes. This is due to its ability to protect cells from damage, reduce inflammation, and boost the body's defense mechanisms. Tomatoes' fiber can also help protect against diabetes.
May reduce cancer risk
Lycopene and beta-carotene, two antioxidants found in tomatoes, have been shown to possess anticancer properties. They do this in part by protecting against the kind of DNA damage in cells that can lead to the development of cancer and by causing cancer cells to die off.
Several studies have found that men with higher intakes of tomatoes—particularly cooked tomatoes—have a lower risk of prostate cancer. And, as a whole, eating non-starchy vegetables like tomatoes has been linked to a lower risk of estrogen receptor–negative breast tumors as well as cancer of the colon, rectum, lung, stomach, and upper aerodigestive tract (like the mouth, throat, and nasal sinuses).
May support exercise recovery
Exercise can damage proteins in the body, and research shows that the antioxidants in tomatoes may help offset the effects. One study in athletes found that taking 3.5 ounces of tomato juice for two months post-exercise improved the athletes' recovery. In another study, 15 healthy non-athletes exercised for 20 minutes on a bicycle after drinking 5 ounces of tomato juice for five weeks, followed by five weeks without tomato juice, and another five weeks with the juice. Blood samples showed that when the tomato juice was consumed, there were significantly lower blood markers associated with exercise-triggered damage.
May aid immune function
The vitamin C and beta-carotene in tomato juice may help support the immune system. One study found that tomato juice significantly increased levels of immune cells, including a type called natural killer cells known to fend off viruses.
May support male fertility
One study looked at the effects of a daily 190 grams (almost 7 ounces) of tomato juice vs an antioxidant capsule or a placebo among male infertility patients for 12 weeks. Compared to the control (placebo) group, the tomato juice significantly increased blood lycopene levels in the men and the movement of sperm, an indicator of fertility. The antioxidant capsule, however, showed no significant improvements.21
Risks
As with any fresh produce, raw tomatoes can have germs like Listeria or Salmonella, resulting in foodborne illness. This is a greater concern for those who: are pregnant, over the age of 65, under the age of five, or have health problems or take medications that lower the body's ability to fight germs and sickness. This includes those living with diabetes, liver or kidney disease, HIV, or cancer. To reduce risk, you can cook your produce or, if you are using raw tomato, wash it.
In addition, tomatoes may worsen existing conditions like gastroesophageal reflux (GERD) or migraine. Talk with your healthcare provider to determine if you need to steer clear of tomatoes for any reason.
Tips for Consuming
Many of the benefits of consuming tomatoes are tied to their lycopene content. Research shows that tomatoes grown in fields contain higher levels of lycopene than those grown in greenhouses. In addition, cooking tomatoes increases their lycopene content. And eating them with fat, like avocado or extra virgin olive oil, boosts lycopene absorption from the digestive tract into the bloodstream.
That all being said, to take advantage of the full range of positive benefits, it's recommended to regularly consume tomato in various forms, including raw and cooked. Add raw tomatoes to anything from omelets to avocado toast to salads. Enjoy as fresh pico de gallo. Stuff fresh tomatoes with hummus, olive tapenade, or vinaigrette dressed greens. Grill or oven roast raw tomatoes, or enjoy cooked tomatoes in the form of paste, sauce, and salsa, incorporated into a variety of dishes like soup, pasta, chili, and tacos. Sip tomato juice as is or use it as the base for gazpacho.
Summary
Tomatoes offer several potential research-backed benefits, including protection for brain, heart, and gut health. The vegetable, which is also considered a fruit, is a solid source of nutrients like vitamin C, potassium, and antioxidants—namely, lycopene.
There might be some potential downsides to consuming them—especially depending on your health status—but most people can eat both raw and cooked tomatoes as part of a balanced diet. For guidance about whether tomatoes and the nutrients like lycopene they contain may help with a specific condition, talk with a healthcare provider.
