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tomato

Also known as: Tomato, Solanum lycopersicum

Overview

Tomatoes, scientifically known as *Solanum lycopersicum*, are widely consumed fruits recognized for their rich content of bioactive compounds, including lycopene, beta-carotene, vitamin C, and flavonoids. They are utilized both as a dietary staple and as a supplement ingredient, primarily for their potential benefits in cardiovascular health and cancer risk reduction. The most notable characteristic is their high antioxidant capacity, largely attributed to lycopene, the carotenoid responsible for their distinctive red color. Research on tomatoes and their extracts is extensive, with numerous observational studies, randomized controlled trials (RCTs), and meta-analyses supporting their health-promoting properties. While evidence is strong for cardiovascular benefits, the association with cancer risk modulation is moderate and continues to be an active area of research. Tomatoes are generally considered safe for consumption and supplementation.

Benefits

Tomato consumption and supplementation offer several evidence-based health benefits. Meta-analyses suggest that higher dietary intake and blood levels of lycopene from tomatoes are associated with a lower risk of certain cancers, including prostate cancer, and reduced cancer mortality, although some associations may be influenced by confounding factors. A 2016 systematic review and meta-analysis specifically found an inverse relationship between tomato consumption and prostate cancer risk. For cardiovascular health, a 2017 systematic review and meta-analysis of RCTs demonstrated that tomato and lycopene supplementation significantly improved cardiovascular risk factors, such as reductions in LDL cholesterol and blood pressure. Clinical trials also indicate that tomato extracts possess antiplatelet effects, reducing platelet aggregation and potentially lowering blood pressure in individuals at risk for cardiovascular disease, thereby suggesting benefits for thrombosis prevention. These benefits typically require sustained intake over several weeks to months, and while effect sizes are generally modest, they are consistently observed across various studies.

How it works

The health benefits of tomatoes are primarily mediated by their rich array of bioactive compounds, particularly lycopene and other antioxidants. These compounds effectively scavenge reactive oxygen species, thereby reducing oxidative stress, a key contributor to the development of atherosclerosis and carcinogenesis. Tomato compounds also exert antiplatelet effects by modulating pathways involved in platelet activation, such as those triggered by ADP, collagen, and thrombin, which helps prevent blood clot formation. Furthermore, the anti-inflammatory properties of tomato constituents contribute to cardiovascular protection by reducing markers of inflammation and coagulation. Lycopene, being lipophilic, is better absorbed when consumed with dietary fats and preferentially accumulates in tissues like the prostate and vascular endothelium, where it can exert its protective effects.

Side effects

Tomato consumption and supplementation are generally considered safe, with clinical trials reporting no serious adverse effects. Mild gastrointestinal discomfort, such as indigestion or acid reflux, may occur in sensitive individuals, though this is rare. There are no significant drug interactions or contraindications widely documented in the scientific literature. Individuals with known allergies to tomatoes or other members of the nightshade family should avoid tomato products. While tomato products are beneficial for general health, they should not replace prescribed medications for chronic conditions. Special populations, such as those with hypertension or other cardiovascular conditions, may benefit from tomato supplementation but should always consult with a healthcare provider before starting any new supplement regimen to ensure it is appropriate for their specific health needs and does not interfere with existing treatments.

Dosage

Recommended dosages for tomato-derived supplements vary depending on the specific formulation and the desired health outcome. For cardiovascular benefits, clinical trials have shown efficacy with standardized tomato extracts at doses around 150–213 mg per day. When considering lycopene as the primary active compound, typical supplement doses range from 10 to 30 mg per day. It is important to note that the absorption of lycopene is enhanced when consumed with dietary fats, so taking supplements with a meal containing fat or choosing formulations with bioavailability enhancers can improve efficacy. While specific supplement dosages are provided, the consumption of whole tomatoes is also highly encouraged due to the synergistic effects of the various compounds present in the whole food. There are no established upper limits for tomato consumption from food, but excessive intake of highly concentrated supplements should be avoided without professional guidance.

FAQs

Is tomato supplementation safe?

Yes, tomato supplementation is generally considered safe with minimal side effects reported in clinical trials. Mild gastrointestinal discomfort is rare.

How long does it take to see benefits from tomato supplementation?

Cardiovascular benefits, such as improved cholesterol and blood pressure, may be observed within 4 weeks. Cancer risk reduction, however, requires long-term, consistent intake.

Does cooking affect the benefits of tomatoes?

Yes, cooking tomatoes, especially with a little fat, significantly increases the bioavailability and absorption of lycopene, enhancing its health benefits.

Can tomatoes replace medications for health conditions?

No, tomatoes and tomato supplements are considered adjuncts to standard medical care and a healthy diet. They should not be used as replacements for prescribed medications.

Research Sources

https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1516048/full – This systematic review and meta-analysis by Balali et al. (2025) analyzed 2,580 studies on lycopene and tomato intake, finding inverse associations with cancer incidence and mortality. While some associations became non-significant after adjustments, the study's strength lies in its large sample size and dose-response analysis, despite limitations like residual confounding.
https://pmc.ncbi.nlm.nih.gov/articles/PMC8965467/ – Cámara et al. (2022) conducted a systematic review of 29 studies, consistently demonstrating that tomato extracts reduce platelet aggregation and blood pressure in at-risk populations. The review included RCTs with adequate sample sizes, supporting significant improvements in cardiovascular risk factors.
https://pubmed.ncbi.nlm.nih.gov/28129549/ – This systematic review and meta-analysis by Cheng et al. (2017) focused on RCTs examining the effects of tomato and lycopene supplementation on cardiovascular risk factors. The study found significant reductions in LDL cholesterol and blood pressure, providing strong evidence for the cardiovascular protective effects of tomato and lycopene.
https://www.nature.com/articles/srep37091.pdf – This 2016 systematic review and meta-analysis specifically investigated the relationship between tomato consumption and prostate cancer risk. It concluded that there is an inverse relationship, suggesting that higher tomato intake is associated with a lower risk of prostate cancer.