Better than watermelon?
When we talk about fruits and vegetables with the highest water content, tomatoes are definitely not the first to come to mind.
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However, the truth is that tomatoes also contain a very high amount of water – water makes up about 94% of a tomato, so it actually hydrates the body even more than watermelon.
Moreover, tomatoes can be consumed in various forms – fresh, canned, as tomato paste or sauce. Due to this versatility, they are easy to include in the weekly menu.
Jennifer Christman, clinical nutrition director at the Medifast Metabolic Health Institute in Baltimore, states that certain nutrients, especially lycopene, are even more concentrated in tomato paste than in raw or canned tomatoes.
As the specialist told Everydayhealth, this is because tomato paste contains much less water, so the concentration of antioxidants is higher. A similar effect can be achieved by cooking fresh tomatoes, for example, when preparing pasta sauce – some of the water evaporates during cooking.
According to J. Christman, concentrated tomato products, such as tomato paste, may contain more lycopene per the same amount of product. However, this does not mean that fresh tomatoes should be avoided – they are also rich in lycopene.
“If you choose processed tomato products, whenever possible, look for those without added sugar, salt, and oil,” recommends J. Christman.
Here are eight main reasons why it is worth including more tomatoes in your diet.
1. May reduce the risk of certain types of cancer
Lycopene found in tomatoes, especially abundant in their skin, may have promising anti-cancer properties. A systematic review and meta-analysis published in 2025 found a link between dietary lycopene intake and lower cancer incidence and mortality, particularly prostate cancer.
One possible reason is that lycopene in tomatoes may inhibit cancer cell growth and modulate immune system activity.
“Lycopene, together with other antioxidants in tomatoes, works synergistically and helps protect cells from damage caused by free radicals,” says J. Christman.
Free radicals are compounds associated with diseases and aging, so tomatoes can play an important role in disease prevention from this perspective.
Another important detail: to best benefit from lycopene’s protective effects, it is worth eating tomatoes with healthy fats. Studies published in the journal Antioxidants in 2021 showed that carotenoids require fats for proper absorption by the body. Therefore, it is recommended to eat tomatoes with avocados, for example, in salads, as well as using olive oil.
2. May help improve liver condition
Metabolic dysfunction-associated steatotic liver disease (MASLD) is the most common cause of chronic liver disease. It is characterized by fat accumulation in the liver, and if untreated, it can progress to more severe conditions.
A small study published in the journal Nutrients showed that consuming tomatoes rich in lycopene – both raw and in sauce form – may be beneficial in controlling fat accumulation in the livers of adults with MASLD.
3. May help maintain healthier eyes
Besides lycopene, tomatoes contain carotenoids lutein and zeaxanthin, which may be beneficial for eye health.
According to the US National Eye Institute, clinical trials have shown that these substances can reduce the risk of progression of age-related macular degeneration (AMD) in people already diagnosed with intermediate AMD.
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Vitamin A, which the body also obtains from tomatoes, is another important nutrient supporting eye health. Adequate vitamin A levels may help reduce the risk of night blindness.
4. Water in tomatoes helps maintain body hydration
As mentioned, tomatoes consist of about 94% water, so they are excellent for replenishing the body’s fluid reserves.
One medium-sized tomato also contains about 292 mg of potassium. Potassium is an electrolyte that helps maintain proper body hydration by contributing to the regulation of fluid levels in cells, according to the US National Institutes of Health (NIH) Office of Dietary Supplements.
5. Tomatoes are rich in antioxidant vitamin C
One cup of chopped tomatoes contains on average about 29% of the recommended daily intake of vitamin C.
Vitamin C is an antioxidant that supports immune system function and collagen production, helps reduce inflammation, and protects against damage caused by free radicals related to diseases and aging.
“Vitamin C also improves iron absorption,” says J. Christman. “Therefore, by combining tomatoes with iron-rich lean protein sources such as beans, lentils, tofu, skinless chicken, or turkey, and healthy fats like olive oil, nuts, and seeds, you can better absorb the nutrients you consume.”
6. May be very beneficial for the gut
A diet rich in tomatoes may help increase the diversity of the gut microbiome, which can contribute to balanced digestion and optimal immune system function. This is noted in a review published in the journal Biology in February 2022.
Another study published in 2022 found that a Mediterranean diet rich in tomatoes is associated with lower gut inflammation in people with Crohn’s disease.
However, research on the effects of tomatoes on gut health is still in early stages, so more human studies are needed for reliable conclusions.
Experiments with mice showed that adding tomato powder to their diet significantly increased the diversity and abundance of gut microbiota and reduced inflammatory response. This suggests that tomatoes may have potential in treating inflammatory bowel diseases.
A healthy and diverse microbiome is associated with many positive health effects, including better immunity and prevention of certain diseases such as cancer and inflammatory liver diseases, as it helps control the growth of harmful bacteria, according to Medical News Today.
7. Antioxidants in tomatoes are beneficial for the heart
According to a study published in March 2022 in the journal Frontiers in Nutrition, high tomato consumption is associated with a lower risk of cardiovascular diseases and death from coronary heart disease.
One possible reason is the antioxidants and other nutrients in tomatoes, especially lycopene. It is linked to a lower risk of heart disease, possibly due to its positive effect on maintaining normal blood pressure.
8. May help maintain a healthy body weight
One medium-sized fresh tomato contains only about 20 calories. Due to low calorie content, fiber, and high water content, tomatoes can help you feel full longer and maintain a healthy body weight.
Canned tomatoes have similar properties if processed without added sugar and sodium. To be sure, it is worth checking the product’s nutrition label. However, while it is still summer and the tomato harvest is ongoing, it is best to consume them fresh.
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