Tomatoes: Complete Mineral Profile

Tomatoes ‐ Mineral Information

Tomatoes are an integral part of a balanced diet, providing significant amounts of vitamins, minerals and other important nutrients to the human body. Tomatoes contain many different important trace elements such as calcium, magnesium, phosphorus, sodium, potassium and so on; they also have plenty of antioxidants and other helpful components like lycopene, beta-carotene, lutein and more. In this paper we will discuss in depth the minerals found in tomatoes.

Calcium is one of the essential mineral components of tomatoes. It is an important electrolyte that helps maintain normal nerve impulse conduction and muscle contraction. The amount of calcium present in tomatoes varies depending on the variety, but tomato paste generally contains around 16 milligrams per tablespoon (1). Calcium can be beneficial for bone health and reducing the risk of osteoporosis . Getting adequate dietary calcium may also reduce the risk of renal stone formation, stroke, high blood pressure, and colon cancer.

Magnesium is also found in tomatoes. Magnesium plays a role in several metabolic processes, including energy production and DNA replication. One large tomato contains about 6 mg of magnesium and although this value can vary depending on the variety, lower- and higher-range values have been found (2). Magnesium has many positive effects on the human body and can help with anxiety, sleep issues, headaches and muscle cramps.

Phosphorus is another major mineral component of tomatoes. Phosphorus helps to build bones, develop teeth and metabolize carbohydrates, fats and proteins. A single large tomato contains around 48 mg of phosphorus (3) which helps the body use and store energy and regulate pH levels. Furthermore, good intake of phosphorus can prevent rickets in both children and adults alike.

Sodium is found in much smaller concentrations compared to the other minerals due to its salty taste. Nonetheless, it still makes up some portion of the nutritional value of tomatoes. On average, each large tomato contains 2 milligrams of sodium (4). This can help regulate fluid balance in the human body, enabling cells to fully retain necessary fluid while maintaining optimum conditions. Sodium can also help preserve nerve cell integrity by allowing them to absorb enough electricity across their membranes, thus enabling proper communication between nerves and muscles.

Potassium, another essential nutrient found in tomotes, works to promote healthy functioning of heart, brain and muscles by regulating electrolyte imbalances. Tomatoes possess approximately 291 milligrams of potassium per every 100 grams (5), making them low in sodium and a great source of this essential electrlyte. Consuming foods rich in potassium can help reduce risks associated with strokes, heart disease and kidney problems over time.

Lycopene, a powerful antioxidant, is also found in tomatoes. Lycopene is responsible for giving tomatoes their characteristic deep red color, and functions to scavenge free radicals from cells and thereby protect against damage caused by oxidative stress. An analysis of cooked tomatoes suggests that it generally contains around 10.9?g/100g (6). Eating tomatoes or tomato products containing lycopene often can help mitigate risks associated with various forms of cancers and provide protection agaist sunburns at the same time.

Beta-Carotene is yet another vital element contained in tomatoes. As a carotenoid, Beta-carotene works to convert into vitamin A upon ingestion, helping the body restore vision deficits and avoid certain eye disorders. Commonly found in orange and yellow vegetables, it is present in small quantities in tomatoes too. Tomatoes contain a mere 0.01mg of Beta-carotene per every 100g (7); in order to obtain sufficient recommended daily dose of vitamin A, consumption of other related food sources needs to be prioritized.

Lutein is the last major nutrient considered in this research paper. This naturally occurring plant pigment primarily benefits eyesight by protecting the macula section of the eye from sun exposure and common sight degenerative diseases. Each 100 g of tomato contains about 7 ?g (8) , making it moderate in this regard when compared to other fruits and vegetables. Higher proportion of Lutein in the diet is linked to greater protection from age related macular degeneration, elasticity in symptoms of type 1 diabetes and improved mental clarity.

In conclusion, tomatoes prove to be a valuable source of multiple minerals needed for foremost bodily function. From Calcium to Potassium and from Lycopene to Lutein, the concentration of these components can put forth notable implications for furthering the cause of human nutrition. While emerging evidence already indicates numerous health advantages in obtaining appropriate mineral intakes through eating tomatoes, it would not hurt to advance our knowledge base in this direction via additional scientific research in future prospective.