The Many Health Benefits of Plum Tomatoes
Plum tomatoes, also known as Roma or Italian tomatoes, are a delicious and versatile variety of tomato. About the size of an egg, these oval-shaped tomatoes have a meaty, thick flesh that contains fewer seeds than other tomato varieties.
Plum tomatoes are packed with nutrition and provide many impressive health benefits. Let's explore why you should add more plum tomatoes to your diet.
Nutrient Profile of Plum Tomatoes
All varieties of tomatoes provide important vitamins, minerals, and antioxidants. However, when it comes to nutrients, plum tomatoes stand out from the bunch.
One medium-sized plum tomato contains (1):
- 25 calories
- 94% water
- 6 grams carbs
- 3 grams sugar
- 1 gram fiber
- 1 gram protein
- 11% DV vitamin C
- 14% DV vitamin A
- 3% DV iron
- 5% DV potassium
Plum tomatoes are fat free, cholesterol free, and low in sodium. They also provide some calcium, vitamin E, vitamin K, magnesium, phosphorus, and choline.
Rich Source of Lycopene
Plum tomatoes excel in an antioxidant called lycopene. In fact, they contain more lycopene than any other commonly eaten fruits or vegetables.
Lycopene gives tomatoes their vibrant red color. This potent antioxidant helps fight cellular damage caused by free radicals, protecting your body from oxidative stress.
Ounce for ounce, plum tomato products like sauce and paste contain the highest concentrations of lycopene compared to fresh tomatoes. The process of cooking and mashing tomatoes boosts their overall lycopene content (2).
May Benefit Heart Health
The combination of antioxidants, nutrients, fiber, and potassium in plum tomatoes promotes heart health in the following ways:
- Lower blood pressure: Tomatoes are rich in potassium, a mineral that helps relax blood vessel walls. This lowers your blood pressure.
- Reduce LDL cholesterol: Studies show that diets high in lycopene can reduce LDL (bad) cholesterol.
- Prevent blood clots: The vitamin K in tomatoes helps your blood clot properly to prevent excessive bleeding.
The lycopene in plum tomatoes makes them especially protective against heart disease. Research demonstrates that men who consume over 10 mg of lycopene per day reduce their risk of stroke by 55% (3).
May Prevent Cancer
Lycopene shows promising anti-cancer activities, based on results from test tube and animal research. Population studies also link high lycopene intake to reduced rates of prostate, lung, stomach, pancreas, colon, and rectum cancers (4).
Exactly how lycopene battles cancer still remains unclear. Experts hypothesize it may work by:
- Stopping cancer cell growth
- Blocking cell mutation
- Preventing tumor blood vessel formation
- Enhancing cell-to-cell communication
While more research in humans is needed, adding tomato products like plum tomato paste or sauce to your diet is an easy strategy to increase protection against cancer.
Helps Manage Blood Sugar
The fiber and vitamin C content of plum tomatoes benefit blood sugar control. These nutrients slow the rate at which sugar from foods enter your bloodstream, preventing unhealthy spikes and dips in blood sugar.
Studies demonstrate that extract from plum tomato peels, which contain the highest fiber and antioxidant concentrations, strongly inhibit enzymes that digest carbs and turn them into sugar (5).
Supports Healthy Vision
As rich sources of antioxidants like lycopene, beta-carotene, and vitamin C, plum tomatoes keep your eyes healthy and protect vision. These compounds mop up free radicals and stop them from damaging delicate eye tissue.
Research reveals that people who eat tomatoes two to four times per week have a 50% lower risk of developing advanced age-related macular degeneration compared to those who eat fewer tomatoes (6).
Boosts Immunity
The vitamins C, A, and E in plum tomatoes all help shore up your immune defenses against infection and illness. Vitamin C in particular charges up your white blood cells, while vitamins A and E stimulate the production of immune cells.
Given their high nutrient content, enjoying plum tomatoes regularly is smart to avoid getting sick.
How to Select and Store Plum Tomatoes
Follow these simple tips to pick flavorful plum tomatoes at peak freshness:
- Look for firm tomatoes free of bruises, cracks, or soft spots.
- Choose tomatoes with deep red color, avoiding any green patches.
- Opt for heaviness over size, as heavier plum tomatoes have thicker, meatier flesh.
- Let tomatoes sit at room temp to continue ripening for a couple of days.
- Place ripe tomatoes stem-side down in the fridge to keep for 5-7 days.
Tips for Enjoying Plum Tomatoes
Here are delicious ways to use nutrient-packed plum tomatoes:
- Chop and add to salads, salsas, sandwiches, pizza, pasta, and grain bowls.
- Roast halved plum tomatoes for 20-30 minutes to caramelize flavors.
- Puree into sauce, soup, or tomato paste.
- Slice and enjoy with fresh mozzarella, olive oil, balsamic glaze, and basil.
- Drink as tomato juice seasoned with hot sauce and lime.
Plum Tomato Recipe Ideas
Whip up these tasty plum tomato recipes to enjoy their many health perks:
Plum Tomato Bruschetta
This classic Italian appetizer pairs freshly diced plum tomatoes with garlic, olive oil, and basil atop crispy bread.
Plum Tomato Soup
Puree sweet plum tomatoes into a velvety vitamin-packed soup.
Plum Tomato Salsa
Chunk up plum tomatoes, onions, jalapeo, cilantro, and lime juice for a zesty dip or topper for tacos, eggs, chicken, and fish.
Plum Tomato Sauce
Simmer plum tomatoes with onion, garlic, and herbs into a richly flavored sauce for pasta, pizza, and more.
The Bottom Line
Plump, meaty plum tomatoes provide an abundance of potassium, lycopene, vitamin C, fiber, and other vital nutrients. Enjoying plum tomatoes, whether fresh or cooked into sauces, regularly can reduce your risk of chronic illnesses and keep you healthy.
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.
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