Tomato
Score
Tomatoes are nutrient-dense, low-calorie vegetables rich in lycopene and vitamin C, staple foods in Mediterranean diets associated with longevity.
Why Tomato scores 86
Nutrition
per_100g
Health benefits
Reduced cardiovascular disease and stroke risk
strong evidenceLycopene reduces LDL oxidation and improves endothelial function; potassium helps regulate blood pressure and counteracts sodium; vitamin C supports arterial elasticity
Cellular protection against oxidative stress and DNA damage
strong evidenceLycopene, beta-carotene, and vitamin C neutralize free radicals; quercetin and chlorogenic acid provide additional antioxidant defense
Lower cancer risk, particularly prostate cancer
moderate evidenceLycopene selectively accumulates in prostate tissue and inhibits tumor cell proliferation; may reduce estrogen-dependent cancer risk through multiple pathways
Improved bone density and reduced fracture risk
moderate evidenceLycopene stimulates osteoblast activity and reduces osteoclast-mediated bone resorption; vitamin K and minerals support bone mineralization
Enhanced cognitive function and reduced dementia risk
emerging evidenceLycopene and vitamin C reduce neuroinflammation and protect neurons from oxidative damage; supports healthy brain aging
Pairs well with
- ·Pair with olive oil because fat-soluble lycopene absorption increases 4-5 fold when consumed with dietary lipids; Mediterranean tomato-olive oil combinations are synergistic
- ·Pair with garlic because sulfur compounds in garlic enhance antioxidant activity and support cardiovascular benefits through complementary mechanisms
- ·Pair with basil because polyphenols in basil (rosmarinic acid, eugenol) amplify anti-inflammatory effects and improve nutrient bioavailability
- ·Pair with leafy greens because vitamin K in greens works synergistically with tomato minerals and vitamin C to support bone metabolism and cardiovascular function
Practical tips
- ·Best timing: anytime
- ·Cook tomatoes with heat (sauce, soup, roasting) to increase lycopene bioavailability by 50-300% compared to raw; lycopene is released from cell matrices during heating
- ·Choose vine-ripened or locally-grown tomatoes over greenhouse varieties when available; ripeness increases lycopene and sugar content by 40-50%
- ·Store ripe tomatoes at room temperature away from direct sunlight to preserve vitamin C and lycopene; refrigeration slows ripening and can reduce flavor compounds
- ·Consume tomato skin, which concentrates 40% of lycopene; avoid over-peeling or excessive processing that removes bioactive compounds
- ·Aim for 200-400g (2-3 medium tomatoes) daily as part of varied vegetable intake for optimal benefit without excess potassium concerns in normal kidney function
