The tomato has been crowned the healthiest fruit in the world

Many tend to feel a sense of satisfaction every time they add fruit to their plate – and rightfully so. A plant-rich diet is considered one of the effective ways to reduce the risk of chronic diseases, including cardiovascular diseases, obesity and type 2 diabetes. But even among those who adhere to such a diet, the question sometimes arises: Is there one fruit that is considered healthier than the others?

According to data from the Centers for Disease Control and Prevention in the United States (CDC), the answer is surprising: the tomato. Yes, botanically speaking it is a fruit – and it is even ranked as the healthiest fruit according to the nutrient density index.

The CDC examined 41 fruits and vegetables that were defined as “Powerhouse Foods”, and ranked them according to the concentration of vitamins, minerals and fiber in relation to the amount of calories. The tomato received a score of 20.37 – the highest among the fruits tested. Although it is not ranked first overall (this place was taken by the watercress with a perfect score of 100), but among the fruits – it is the leader.

According to Scott Keatley, clinical dietitian and co-founder of Keatley Medical Nutrition Therapy, the tomato is considered a nutritionally dense food and an important source of antioxidants, chiefly lycopene. Lycopene has been linked in studies to a decreased risk of heart disease and certain types of cancer. In addition, the tomato contains vitamin C, potassium, folic acid and vitamin K.

However, the consumption of fresh tomatoes also provides significant benefits, including a contribution to the body’s moisture, the supply of vitamins and dietary fibers that support the activity of the digestive system. The list of fruits ranked relatively high in the CDC’s index also includes lemons, strawberries, oranges, limes and grapefruit. Keatley points out that berries, especially strawberries and blueberries, are rich in antioxidants and active substances such as anthocyanins, which help reduce inflammation, and are sometimes even comparable in health value to a tomato.

As for the recommended daily amount, the US Department of Agriculture recommends that adult women consume about 1.5-2 cups of fruit a day, and men about 2-2.5 cups. There is no unique recommendation for tomatoes, but a combination of one medium tomato or a cup of cherry tomatoes per day is considered a good start. However, it should be taken into account that tomatoes are an acidic food, and for some people – especially those who suffer from mouth ulcers or sensitivity – a high consumption of them can cause irritation. In such cases, it is recommended to diversify the types of fruits and vegetables in the menu.

The conclusion, according to Kitley, is that there is no need to stick to just one fruit. Although the tomato stands out for its nutritional value, a varied diet, which includes fruits and vegetables of various types, is the best way to ensure a wide supply of essential components and to maintain general health over time.