Are Roma Tomatoes Good for You? Benefits and Nutrition

Roma tomatoes, also known as plum tomatoes, are a popular choice for sauces and pastes due to their rich flavor and meaty texture. Their nutritional value makes them a healthy addition to any diet, as these oval-shaped fruits are packed with compounds that contribute to well-being.

Nutritional Profile of Roma Tomatoes

A medium-sized Roma tomato is low in calories, with about 11 to 20, and is composed of approximately 95% water. They offer minimal fat and protein. Carbohydrates are the primary macronutrient, mainly as simple sugars, along with about 1 to 1.5 grams of dietary fiber.

Roma tomatoes are a good source of vitamin C, an antioxidant that supports the immune system, and potassium, a mineral for heart health and blood pressure control. Other nutrients include vitamin K and various forms of vitamin A, such as beta-carotene, lutein, and zeaxanthin, which are important for vision.

A key component is lycopene, an antioxidant responsible for their red color. This carotenoid has been studied for its health-promoting properties. While present in all tomatoes, Roma and cherry varieties have particularly high concentrations of this compound.

Key Health Benefits of Eating Roma Tomatoes

The nutrients in Roma tomatoes contribute to several health benefits, particularly for the heart. The potassium helps manage blood pressure, while lycopene may assist in lowering LDL (“bad”) cholesterol. Studies suggest a diet rich in tomato products can protect the inner layer of blood vessels and may reduce blood clotting risk.

Lycopene may also play a role in reducing the risk of certain cancers. As an antioxidant, it helps protect cells from free radical damage. Research indicates a higher intake of lycopene from tomatoes is associated with a lower risk of prostate cancer and may also offer protection against lung, stomach, and breast cancers.

Vitamins in Roma tomatoes also support skin and eye health. Vitamin C is necessary for producing collagen, a protein that helps keep skin firm. Forms of vitamin A, including lutein and zeaxanthin, are important for vision, while studies show lycopene may also offer protection against sun damage.

How to Maximize Nutritional Intake

Cooking tomatoes increases the bioavailability of lycopene. The heating process breaks down the plant’s cell walls, making it easier for the body to absorb this antioxidant. For this reason, products like tomato sauce and paste are excellent sources of lycopene.

Pairing tomatoes with a healthy fat like olive oil enhances the absorption of fat-soluble nutrients. Lycopene and vitamin A are fat-soluble, meaning they are absorbed with fats in the diet. Drizzling olive oil over a tomato salad or using it in a sauce is a practical way to boost this uptake.

While cooking enhances lycopene, it can reduce heat-sensitive nutrients like vitamin C. For maximum vitamin C intake, consuming raw Roma tomatoes in salads or as a snack is the best approach. Including both raw and cooked tomatoes in your diet ensures you receive the full spectrum of their benefits.

Potential Considerations and Side Effects

The acidity of tomatoes may cause issues for some people. Those with acid reflux or gastroesophageal reflux disease (GERD) might find that tomatoes exacerbate their symptoms, leading to heartburn. The malic and citric acids in tomatoes can stimulate stomach acid production.

Tomato allergies, though uncommon, exist and symptoms can range from mild skin rashes to more severe responses. Some people also have a sensitivity to nightshade plants, including tomatoes, which can cause digestive issues or joint pain. If you suspect an allergy or sensitivity, consult a healthcare provider.