The Many Nutritional Benefits of Canned Tomatoes

The Many Nutritional Benefits of Canned Tomatoes

Canned tomatoes are a kitchen staple that most people keep on hand for quick and easy meals. But canned tomatoes provide so much more than just convenience - they are packed with essential vitamins, minerals, and antioxidants that offer some powerful health benefits.

While fresh tomatoes are highly nutritious, the canning process itself has surprisingly little effect on the tomato's nutrient content. In fact, some nutrients like lycopene become more highly concentrated during the canning process. This makes canned tomatoes an economical and accessible way to get many of the same health perks as fresh tomatoes.

Lycopene - A Potent Antioxidant

One of the biggest health benefits that tomatoes provide is their high level of lycopene. Lycopene is the antioxidant pigment that gives tomatoes their vibrant red color. It is considered a carotenoid, which is a category of phytonutrients that have strong antioxidant properties.

Lycopene is the specific carotenoid found in the highest concentrations in tomatoes. In canned tomatoes, the amount of lycopene is even higher than fresh tomatoes due to the canning process. Heat breaks down the plant's cell walls, allowing more lycopene to be released.

Research has found that lycopene can offer protective effects against various chronic diseases. Lycopene demonstrates strong antioxidant capabilities that help neutralize free radicals. Free radicals can cause oxidative stress that leads to cell damage and contributes to disease development.

Some of the ways lycopene works to support health include:

• May reduce risk of heart disease by preventing LDL cholesterol oxidation
• Can inhibit cancer cell growth and tumor formation
• Helps protect skin against sun damage
• Supports bone health and reduces risk of osteoporosis
• Could help delay development of type 2 diabetes
• May help prevent macular degeneration

Getting plenty of lycopene in your diet from tomato products, including canned tomatoes, can provide good protection against free radical damage and chronic disease.

Excellent Source of Vitamin C

In addition to lycopene, tomatoes contain a wide range of other vitamins and minerals. One of the most abundant is vitamin C. A single one cup serving of canned tomatoes supplies about 40% of your daily vitamin C needs.

Vitamin C is a water-soluble antioxidant that is essential for immune function. It stimulates the production of white blood cells to help fight infection. Vitamin C also acts as an anti-inflammatory to help ease cold and flu symptoms.

This important vitamin has many other functions as well. It is needed for the growth and repair of tissues throughout the body. Vitamin C aids in collagen formation, helps absorb iron, and keeps bones, teeth and gums healthy.

The vitamin C in canned tomatoes can help your body optimize immune defenses and protect against cellular damage.

High in Potassium

Potassium is an electrolyte mineral that conducts electrical currents in the body to maintain fluid balance and regulate blood pressure and nerve signals. It is an essential nutrient that supports proper muscle contractions and heart rhythm.

Tomatoes have a high potassium content. A one cup serving of canned tomatoes contains over 400 milligrams of potassium. That is around 10% of the recommended daily target for potassium intake.

Getting enough dietary potassium is important for protecting cardiovascular health. Higher potassium intake can reduce blood pressure levels and decrease the risk of stroke, kidney failure, osteoporosis, and kidney stones.

Rich in Antioxidants

In addition to lycopene and vitamin C, tomatoes contain other antioxidants that boost their health value. These include beta-carotene, lutein, and zeaxanthin.

Beta-carotene is another carotenoid that has strong antioxidant activity. Your body converts it into active vitamin A, which supports eye health and immune function.

Lutein and zeaxanthin are antioxidants found in the retina of your eyes. Eating foods with lutein and zeaxanthin, like tomatoes, helps protect your eyes against macular degeneration and development of cataracts.

The combination of antioxidants in tomatoes offer multi-faceted protection against cellular damage that can lead to chronic disease over time.

High Water Content

One thing that is often overlooked about tomatoes is that they contain a lot of water - around 95% by weight. This makes tomatoes a very hydrating food.

Staying hydrated is key for overall health and body functions. Hydration supports digestion, metabolism, mood, cognitive function, and exercise performance.

Eating tomatoes and tomato products is an easy way to increase your fluid intake and avoid dehydration. In fact, some research indicates tomatoes can be even more hydrating than drinking water due to how the nutrients and acids in tomatoes help with fluid absorption.

Nutrition Facts of Canned Tomatoes

Now let's take a closer look at the detailed nutrition facts of canned tomatoes and their impressive lineup of vitamins, minerals, and antioxidants.

One cup of canned tomatoes (or about one small can) contains approximately:

• 38 calories
• 1 gram protein
• Less than 1 gram fat
• 9 grams carbohydrate
• 2 grams sugar
• 3 grams fiber
• 27 milligrams sodium
• 10% DV vitamin A
• 40% DV vitamin C
• 12% DV vitamin K
• 11% DV potassium
• 8% DV iron
• 6% DV calcium
• 11% DV magnesium

Canned tomatoes are very low in calories, fat, and sodium. They do contain natural sugar from the tomatoes, but a one cup serving supplies just 2 grams of sugar.

The standout nutrients in canned tomatoes are vitamin C, potassium, vitamin A from beta-carotene, and lycopene. Tomatoes also provide iron, calcium and magnesium.

Benefits of Organic vs Conventional Tomatoes

Many people wonder about the differences between organic canned tomatoes vs conventionally grown canned tomatoes. Organic produce is grown without synthetic pesticides or fertilizers.

Studies show that organic tomatoes contain higher antioxidant levels than conventionally grown tomatoes. One reason is that plants produce more antioxidants when they experience environmental stressors like pests or drought.

Organic tomatoes also have lower nitrate content. Nitrates are used in some commercial fertilizers but can be unhealthy in large amounts.

Additionally, you avoid trace amounts of pesticides when choosing organic. Over time, eating organic produce helps minimize your exposure to toxic chemicals.

While organic canned tomatoes have some advantages from a nutritional standpoint, the canning process helps reduce potential pesticide residues even in conventional brands.

So while organic is ideal, regular canned tomatoes are still very nutritious as the canning process preserves nutrient content well.

Health Benefits of Consuming Canned Tomatoes

Now that you understand the impressive lineup of nutrition found in canned tomatoes, let's explore some of the top ways that eating more canned tomatoes can benefit your health.

1. Reduce Risk of Certain Cancers

Lycopene is a powerful phytonutrient shown in studies to have protective effects against several types of cancers. The lycopene in tomatoes demonstrates anti-tumor properties by inhibiting cancer cell growth.

Research indicates that higher intake of lycopene from tomato products is associated with lower risk for cancers of the prostate, breast, lung, and stomach.

Incorporating canned tomatoes into your diet provides a simple strategy to increase your lycopene levels and reduce cancer risk.

2. Support Heart Health

Tomatoes promote heart health thanks to their combination of nutrients and antioxidants. The vitamin C, potassium, folate, and lycopene in tomatoes all contribute benefits for heart disease prevention.

Lycopene lowers LDL cholesterol oxidation that can lead to plaque buildup in arteries. Vitamin C improves blood vessel function. And potassium helps lower blood pressure.

Eating tomatoes is also associated with reduced markers of inflammation, which further protects against cardiovascular disease.

3. Maintain Healthy Blood Pressure

As mentioned, the high potassium content of tomatoes supports healthy blood pressure levels. Potassium acts as a vasodilator, meaning it relaxes blood vessel walls and allows more efficient blood flow.

Studies show that people with higher potassium intakes have significantly lower rates of stroke, heart disease, and kidney disease due to the favorable effects potassium has on blood pressure.

Tomatoes are one of the best dietary sources of potassium. Adding canned tomatoes to meals and recipes provides blood pressure benefits.

4. May Benefit Blood Sugar Control

Tomatoes have a low glycemic index, meaning they do not cause spikes in blood sugar. Studies show tomatoes have anti-diabetic effects and could be beneficial for controlling high blood sugar.

The nutrients in tomatoes help reduce insulin resistance, which allows better blood sugar management. Tomatoes also contain chlorogenic acid, an antioxidant that slows the release of glucose into the blood after meals.

Boosting tomato intake may provide protective effects for diabetes prevention and control.

5. Preserve Eye Health

Lutein and zeaxanthin are two antioxidants found in tomatoes that play an important role in eye health. These compounds concentrate in the retina and protect your eyes from blue light and free radical damage.

Getting sufficient dietary lutein and zeaxanthin reduces the risk of developing macular degeneration and cataracts as you age.

The vitamin A in tomatoes also helps maintain eye function and night vision.

6. Support Digestive Health

Tomatoes contain nutrients that provide several benefits for digestive health. The water content helps hydration and regularity. The fiber aids healthy bowel motility.

Tomatoes also contain potassium and vitamin C that are needed for electrolyte balance and nutrient absorption. Lycopene acts as an anti-inflammatory in the digestive tract.

Additionally, eating tomatoes may improve symptoms of inflammatory bowel diseases like Crohn's disease by reducing oxidative stress and inflammation.

7. Boost Immune Function

Tomatoes are loaded with antioxidants and vitamin C that work to enhance immune defenses. Vitamin C stimulates production of lymphocytes and phagocytes that detect and destroy invaders.

Lycopene also has immune-enhancing properties by blocking harmful reactive oxygen species. This aids the body's natural resistance against infectious disease.

Getting your daily dose of canned tomatoes ensures you get plenty of antioxidants and vitamin C for optimal immune function.

8. Promote Skin Health

Tomatoes are great for maintaining healthy, vibrant skin. Lycopene protects the skin against sun damage. The high water content helps skin stay hydrated and supple.

Vitamin C assists with collagen production to reduce wrinkles and keep skin firm. It also helps repair damage caused by environmental aggressors like smoke and pollution.

The antioxidant properties of tomatoes help prevent oxidative stress that can accelerate aging of the skin.

Ways to Add More Canned Tomatoes to Your Diet

Canned tomatoes are one of the most versatile kitchen staples. Their mild sweet-tart flavor complements both savory and sweet dishes.

Here are some easy ways you can use canned tomatoes to take advantage of their amazing nutritional benefits:

Soups

Add diced or crushed tomatoes to broth-based soups like minestrone, tomato basil, or tortilla soup. The tomatoes enhance the flavor and texture of soups.

Sauces

Canned tomatoes are the base for endless sauce options. Use them in marinara, vodka sauce, bolognese, pizza sauce, chili, or curry.

Stews and Chilis

Add tomatoes to vegetarian chilis and hearty bean or meat-based stews. Tomatoes add moisture, flavor, and nutrients.

Casseroles

Stir diced tomatoes into egg bakes, lasagnas, baked ziti, and taco casseroles for extra flavor.

Salads

Add halved cherry tomatoes or chopped diced tomatoes to boost nutrition in grain bowls, pasta salads, or green salads.

Salsas

Use canned diced tomatoes as the base for homemade salsas to enjoy with chips, tacos, burritos, or grilled meats.

Shakshuka

Make Middle Eastern shakshuka by poaching eggs in a spiced tomato sauce mixture.

Bruschetta Topping

Mix canned diced tomatoes with olive oil, balsamic, garlic, and basil to top bruschetta.

Bottom Line

Canned tomatoes provide an affordable, nutritious pantry staple that offers some impressive health benefits. They are packed with antioxidants like lycopene and deliver essential vitamins and minerals like vitamins C and A, potassium, and folate.

Consuming canned tomatoes is associated with lowered risk for several chronic diseases and optimizing health as you age. Tomatoes are amazingly versatile to cook with, making it easy to incorporate more of them into meals and recipes for better nutrition.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.