Health & Nutrition

What are the nutritional benefits of tomatoes?

Tomatoes are a good source of Vitamins A, C and E, the natural plant pigments known as carotenoids (both beta-carotene and lycopene) and flavonoids. Flavonoids are also found in red wine and tea.

Tomatoes contain minerals such as potassium, which has been linked to lowering blood pressure and calcium, which is vital for healthy bones and teeth.

What is the link between tomatoes and cancer prevention?

The vitamins and antioxidants found in tomatoes are thought to combat the harmful effects of free radicals (highly reactive molecules) that cause cell damage - a precursor of conditions such as heart disease and cancer. Although their role as antioxidants is the most popular explanation for the benefit of tomatoes and their constituents in the diet, not all scientists agree with this theory and some believe that other mechanisms are involved. Whatever this means, there seems no disagreement about the potential benefits.

Recent research has shown that the pigment lycopene, the stuff that makes most ripe tomatoes red, may be particularly active in protecting the body against heart disease and some forms of cancer. Lycopene is more readily absorbed into the bloodstream when tomatoes are cooked with certain oils, such as olive oil. Processed tomatoes may contain high levels of lycopene but also additives such as salt (up to a hundred times more than in fresh tomatoes!) and sugar and are not produced to the same high standards as fresh British tomatoes.

Research has shown that ripe, British tomatoes have a considerably higher lycopene content than was thought to be the case (up to three times the usually quoted figures), especially when compared with imported, long-life types, which are low in lycopene. The ideal solution is to eat fresh British tomatoes, both raw and cooked - we have lots of delicious recipes for both.

Do you lose nutrients by cooking tomatoes?

There is a certain amount lost through cooking, vitamin C and flavonoids in particular. Cooking may increase the concentration of other nutrients, such as lycopene. The best option is to eat plenty of British tomatoes, both raw and cooked.

For further details and scientific references, read Tomatoes - The Miracle Fruit

Nutritional Content

Typical Valuesper 100gper 55g average Classic tomato
Energy85kj47kj
Energy20kcal11kcal
Fat0.3g0.17g
Of which  
- Saturates0.1g0.06g
Carbohydrate3.1g1.7g
Of which  
- Sugars3.1g1.7g
Fibre1.2g0.7g
Protein0.7g0.4g
Salt0.02g0.01g

Typical Values as sold

Fact 09

Did You Know?

British Tomato growers use an army of over 40 million beneficial predatory bugs called Macrolophus in summer to keep pests out of their crops, reducing the need for chemicals.

Roly Holt

Meet the grower

Roly Holt

R & L Holt is a family business in the historic Vale of Evesham originally formed in 1979 by Ric…

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