Cherry Tomatoes: Nutrients, Benefits, and Downsides

Tomatoes of every kind are extremely nutrient-dense, boasting nutritional vitamins, minerals, amino acids, fatty acids, carotenoid antioxidants, phytosterols, and phenolic compounds (1, 2, 3).

Cherry tomatoes aren’t any totally different. Simply 1/2 cup (114 grams) of complete cherry tomatoes comprises (4, 5):

• Energy: 31
• Carbs: 6 grams
• Protein: 0 grams
• Fats: 0 grams
• Fiber: 2 grams
• Sugar: 5 grams
• Sodium: 144 mg
• Vitamin A: 86% of the Day by day Worth (DV)
• Vitamin C: 14% of the DV
• Iron: 8% of the DV
• Potassium: 7% of the DV
• Calcium: 3% of the DV

They’re a good supply of fiber, significantly when the pores and skin is left on, offering about 7% of the DV. In reality, as a result of cherry tomatoes are high in fiber and low in energy, they could help weight reduction by serving to you keep full and hydrated (6, 7, 8).

Wealthy in micronutrients

Tomatoes are typically a fantastic supply of nutritional vitamins A, C, and E, in addition to the B vitamin folate (2, 3, 9, 10).

Particularly, cherry tomatoes are wealthy within the minerals calcium, manganese, phosphorus, and potassium. They’re additionally excessive in carotenoids, a sort of antioxidant present in pink, orange, and yellow vegatables and fruits (11, 12, 13, 14).

Probably the most notable carotenoids in cherry tomatoes are:

• Lycopene. This compound offers tomatoes their deep pink hue and should assist scale back your danger of coronary heart illness. Check-tube analysis additionally suggests anticancer results, although extra research are wanted (15, 16, 17).
• Beta carotene. Your physique can convert this antioxidant into vitamin A. Beta carotene may additionally shield in opposition to coronary heart illness and most cancers, although additional analysis is important (18, 19).
• Lutein. This antioxidant is greatest recognized for its anti-inflammatory properties that protect eye function and brain health (20, 21)

The quantity of carotenoids and different vitamins in cherry tomatoes varies. For instance, purple cherry tomatoes are likely to pack greater quantities of anthocyanins and phenolic compounds, whereas orange varieties are excessive in beta carotene however decrease in lycopene (22).

How cherry tomatoes evaluate with different varieties

Tomatoes of every kind are nutritious. Most include comparable proportions of vitamins similar to water, sugars, and protein (23).

Nonetheless, cherry tomatoes are notable for his or her higher concentration of antioxidants similar to carotenoids, flavonoids, and phenolic compounds (18, 24, 25, 26).

Nonetheless, different tomato varieties have well being perks too. Some forms of purple tomatoes could boast extra carotenoids than pink cherry tomatoes (12).

Remember that, as with most produce, the dietary content material of tomatoes varies considerably relying on their rising, processing, and storage circumstances and even after they have been picked (13, 19, 27, 28).

Subsequently, consuming a variety of tomatoes could also be the easiest way to maximise your nutrient consumption.

SUMMARY

Cherry tomatoes are low in energy however excessive in fiber, nutritional vitamins A and C, and carotenoid antioxidants similar to lutein, lycopene, and beta carotene.

Cherry tomatoes are a nutritious addition to your eating regimen and have a number of particular well being advantages.

Illness safety

Compounds in cherry tomatoes could combat oxidative stress, which is an imbalance between antioxidants and free radicals in your physique that could be partially chargeable for circumstances similar to most cancers, diabetes, and coronary heart and kidney illness (1, 29).

Two vitamins in cherry tomatoes that play a very giant position in preventing illness are naringin and naringenin. These flavonoids could also be efficient due to their antioxidant and anti-inflammatory nature (30, 31, 32, 33).

Could enhance coronary heart well being

Plant compounds in cherry tomatoes could combat coronary heart illness by defending the endothelial cells that line blood vessel partitions. Additionally they forestall the clumping of platelets in your blood, which can finally result in blood clots and an elevated danger of coronary heart assault or stroke (34).

Plus, lycopene could have an effect on how your physique digests ldl cholesterol and shops fats, each of that are extremely associated to heart health (35, 36).

Low blood ranges of lycopene have even been linked to an elevated danger of coronary heart assault and stroke. One examine in additional than 1,000 males discovered that these with the best blood ranges of this compound have been 55% much less prone to have a stroke (37, 38).

Furthermore, chlorogenic acid in cherry tomatoes could affect fats metabolism, and research have discovered that recurrently consuming meals wealthy in phenolic acid could assist decrease blood strain (39, 40).

Lastly, consuming extra potassium-containing meals, similar to cherry tomatoes, could scale back blood strain and coronary heart illness danger. That is very true whenever you substitute excessive sodium meals with potassium-rich ones (41, 42, 43, 44).

Could boast anticancer properties

Cherry tomatoes could provide anticancer properties, significantly in opposition to breast and prostate cancers (45, 46, 47, 48).

A 2013 analysis evaluate related a excessive consumption of uncooked or cooked tomatoes with a modest lower within the incidence of prostate most cancers (49).

Additionally, a 2012 evaluate steered a hyperlink between greater blood ranges of beta carotene — one of many fundamental carotenoids in cherry tomatoes — and a decrease danger of breast most cancers (48).

Nonetheless, extra analysis is required.

Could promote pores and skin well being

As you age, ultraviolet (UV) mild could trigger dry pores and skin, wrinkles, discoloration, and different skin effects (50).

Meals that include carotenoids, polyphenols, and antioxidants — as cherry tomatoes do — could assist shield in opposition to the dangerous results of UV light by moisturizing your pores and skin and regulating signaling pathways, in addition to by way of different mechanisms (50, 51).

As soon as once more, the first carotenoids in cherry tomatoes, lycopene and beta carotene, seem to play a significant position (52, 53).

SUMMARY

Cherry tomatoes could shield coronary heart well being, decrease your danger of sure ailments, and assist wholesome pores and skin.

Sure populations might have to make use of warning when consuming cherry tomatoes (54).

Could trigger allergic reactions

Although unusual, an allergy to cherry tomatoes — or tomatoes of any type — is feasible (55).

A tomato allergy could trigger signs similar to pores and skin rashes, itching, sneezing, abdomen pains, and even anaphylaxis (a closing of your airways) in very extreme instances.

Folks with allergy symptoms to grasses, pollen, or latex could also be extra prone to have a tomato allergy (56, 57, 58)

Could trigger acid reflux disorder

Heartburn and gastroesophageal reflux disease (GERD) are every the results of persistent acid reflux disorder — a weakening of the muscular tissues within the esophagus that forestall acid from transferring backward from the abdomen up into the esophagus.

Acidic meals similar to cherry tomatoes could worsen acid reflux disorder and its signs (59, 60).

Subsequently, individuals with GERD or extreme acid reflux could have to keep away from cherry tomatoes or restrict their cherry tomato consumption.

Could also be contaminated with Salmonella

Like many different forms of produce, cherry tomatoes could turn into contaminated with Salmonella throughout processing or distribution (61).

Salmonella is a harmful bacterium which will trigger meals poisoning, with signs together with fever and abdomen ache (62).

Younger kids, older adults, and other people with compromised immune techniques are likely to have the best danger of extreme sickness from Salmonella.

Rigorously rinsing cherry tomatoes and all contemporary produce with water earlier than consuming is among the greatest methods to forestall any kind of foodborne illness.

SUMMARY

Though cherry tomatoes have only a few uncomfortable side effects, they could worsen acid reflux disorder. In uncommon instances, they could additionally result in allergic reactions or meals poisoning.

Cherry tomatoes are scrumptious each uncooked and cooked. Plus, they’re simple to develop at residence and are sometimes obtainable at grocery shops and farmers markets.

Recipe concepts for uncooked cherry tomatoes

You need to use uncooked cherry tomatoes in a wide range of dishes, together with:

• salads or lettuce cups
• sandwiches and wraps
• grilled skewers and kebabs
• pasta salads
• contemporary pico de gallo
• tacos (for topping)
• caprese salads
• yogurt (for topping)
• cottage cheese (for topping)
• charcuterie boards

Recipe concepts for cooked cherry tomatoes

Bringing out the flavour of cherry tomatoes is so simple as roasting them within the oven, grilling them, or sauteing them on the stovetop. Attempt cherry tomatoes within the following dishes:

• tomato sauces
• pasta dishes
• rice pilafs
• rooster and fish dishes
• bruschetta or toast
• quiches
• tarts
• pizza (as a topping)
• curries
• soups and stews

Final however not least, cherry tomatoes will be juiced. Simply do not forget that juicing reduces the fiber and pulp content material of contemporary produce.

How cooking impacts vitamin

It’s essential to know that certain cooking methods could have an effect on cherry tomatoes’ nutrient content material.

For starters, the skin is the place lots of this fruit’s micronutrients are concentrated. Thus, tomatoes with the pores and skin on could also be extra nutritious than peeled tomatoes (14, 63, 64).

Equally, drying and preserving cherry tomatoes could have an effect on their focus of antioxidants and phenolic compounds (65).

Apparently, cooking them could enhance the bioavailability — the quantity that your physique absorbs — of lycopene, naringenin, and chlorogenic acid whereas reducing the focus of beta carotene and lutein (14, 66, 67).

Nonetheless, these adjustments rely on how the tomatoes are cooked and for a way lengthy. Thus, consuming cherry tomatoes in a wide range of methods could also be useful.

SUMMARY

You’ll be able to eat cherry tomatoes each cooked and uncooked. They’re significantly fashionable in soups, salads, pizzas, and tomato sauce.

Cherry tomatoes are a small however nutrient-dense fruit which are nice for snacks, salads, pastas, and extra.

In contrast with different forms of tomatoes, they’re significantly wealthy in antioxidants, which can assist shield in opposition to most cancers, coronary heart illness, and pores and skin injury.

Some individuals would possibly have to keep away from cherry tomatoes because of allergy symptoms or acid reflux disorder. In any other case, consuming these fruits — or tomatoes of any kind — is a good way to reap the benefits of their disease-fighting advantages.