Rx: Tomatoes (From Feared Fruit to Nutritional and Culinary Powerhouse)
- Madison Morris, MS, RDN
- 19 hours ago
- 4 min read
After exploring the centuries-long fear and folklore surrounding the tomato in our last post ( “The Poison Apple Then and Now: What Tomatoes Teach Us About Food Fears”), it feels only fitting to give this vibrant fruit the redemption it deserves. For a fruit historically hurled at performers to express disapproval and once nicknamed a “poison apple,” the tomato is now one of the most widely loved and scientifically-backed foods in the world. Today, we turn the spotlight from story to science—looking at what tomatoes actually offer our bodies, why their nutrients matter, and how people around the globe enjoy them in a variety of delicious ways.
Why Tomatoes Deserve a Double Take
From their complicated history to becoming a staple in cuisines across continents, tomatoes need no introduction, but we will give them one anyway. They’re versatile, accessible, colorful, and deeply nutritious, offering a remarkable combination of vitamins, minerals, phytonutrients, and antioxidants.
And as we’ll explore, tomatoes are one of those unique foods where cooking enhances nutritional bioavailability of nutrients—especially when it comes to lycopene.
Nutrients of Interest: What Tomatoes Bring to the Table
Vitamin C
Depending on the size and variety, a medium tomato may contribute 20–30% of your daily Vitamin C, promoting collagen synthesis, iron absorption, and antioxidant consumption.
Vitamin K
Important for bone health and blood clotting, vitamin K works in partnership with calcium and other micronutrients to support skeletal health.
Potassium
Tomatoes contribute meaningfully to potassium intake. Many people fall short on potassium, making these an easy and approachable source. Potassium is essential for:
Blood pressure balance
Muscle and nerve function
Cardiovascular health
Folate
Folate plays a role in DNA synthesis, red blood cell production, and neural development—especially important for women of childbearing age.
Fiber
Like most plants, tomatoes contribute mostly insoluble fiber. Fiber supports gut regularity and microbiome health.
Carotenoids and Polyphenols
Carotenoids are pigments which give fruits and veggies their red, yellow, and orange color. The body is able to convert some carotenoids into Vitamin A. Carotenoids in tomatoes include lycopene, beta-carotene, and lutein. Tomatoes also contain a range of polyphenols that contribute to antioxidant and anti-inflammatory support.
Lycopene (Antioxidant Superstar)
As mentioned, lycopene is a type of carotenoid; however, it deserves a little more time in the spotlight, because tomatoes are a particularly good source of this phytonutrient (plant nutrient). Lycopene is the antioxidant that gives tomatoes their red color—and some of their most powerful health benefits. Carotenoids such as lycopene are lipophilic (fat loving) compounds. This matters, because lycopene in tomatoes becomes more bioavailable when a) cooked and/or b) consumed with healthy fats. For instance, consuming tomato sauce with olive oil or cheese can promote lycopene bioavailability (absorption and utilization). Did we just justify eating pizza? What about Rx: Grilled Cheese with Tomato Soup? Hang with us if you want to justify, redeem, and celebrate more foods as the nutrient powerhouses they are. Research links lycopene intake with:
Reduced risk of certain cancers (especially prostate cancer),
Support for skin health and UV protection,
Decreased oxidative stress, and
Heart-health benefits, including improved lipid profiles and reduced inflammation.
Tomatoes: A Closer Look at Preparation & Nutrient Absorption
As discussed, tomatoes get more nutritious with processing and effective nutrient pairing.
Cooking breaks down cell walls, helping your body absorb lycopene.
Pairing tomatoes with fats (olive oil, avocado, nuts) enhances absorption of fat-soluble carotenoids.
Canned and jarred tomatoes often contain even more available lycopene than raw tomatoes.
That means tomato sauce, stewed tomatoes, soups, and even ketchup contribute beneficial antioxidants. Raw tomatoes still shine—especially for vitamin C—but a mix of raw and cooked preparation offers a beautiful nutritional balance.
Global Ways to Enjoy Tomatoes
Tomatoes have traveled far from their misunderstood European debut. Today, cultures around the world celebrate them in iconic dishes. From raw to roasted, stewed to sun-dried, tomatoes shape the flavor foundation of countless foods worldwide.
Italy
Classic marinara and pomodoro sauces
Caprese salad with basil and mozzarella
Slow-simmered ragù
Mexico
Salsa roja and salsa fresca
Enchilada and taco sauces
Tomato-based rice
Middle East & Mediterranean
Shakshuka (eggs simmered in tomato-pepper sauce)
Fattoush salad
Turkish menemen
India
Tomato dal
Butter chicken and tikka masala bases
Tomato chutneys
West Africa
Jollof rice
Tomato stews with aromatics and chili
United States
Chili, soups, and stews
Sliced on sandwiches and burgers
Summer salads with heirloom tomatoes
Simple Ways to Add More Tomatoes to Your Week
Add cherry tomatoes to salads or pasta dishes
Roast tomatoes and use them as a side or topping
Stir canned tomatoes into soups, stews, and grain bowls
Blend tomatoes into dressings, salsas, or sauces
Use tomato paste to deepen flavor in savory dishes
Enjoy fresh summer tomatoes with mozzarella basil, olive oil, and balsamic
Consider tomatoe based dips and sauces
Why This Matters: Evolving With Knowledge
As we can see, what was feared for centuries is now a worldwide staple food recommended by dietitians, doctors, and researchers. The story of the tomato is a powerful reminder to stay curious, continue learning, and consider revising our food beliefs when presented with new information. Foods once feared and avoided might just unlock new health and culinary worlds.
An Invitation:
We invite you to take a moment this week to try tomatoes in a form you don’t usually choose—maybe a tomato sauce or soup, a new-to-you recipe from around the globe, or simply a fresh variety from the market. And if you haven’t yet, read our earlier post about the poison apple myth and the dramatic historical reputation of tomatoes. It adds meaning, context, and a little color to every bite of this incredible fruit.
If you enjoyed this deep dive on the historical, nutritional, and culinary significance of tomatoes, be sure to subscribe to our blog and newsletter. For more bite-sized content, follow us on socials @onpointeliving so you never miss an update!
References:
Lycopene: A Critical Review of Digestion, Absorption, Metabolism, and Excretion
Lycopene: A Potent Antioxidant with Multiple Health Benefits
Lycopene & Prostate Health: What You Need to Know
Tomato as a Source of Carotenoids and Polyphenols Targeted to Cancer Prevention
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