Juicy red tomatoes not only look and taste great but are also rich sources of vitamins and antioxidants. But is it a good idea to eat tomatoes during pregnancy? Before including any food in your pregnancy diet, you must ensure that it is safe for the baby growing in your womb. Read this post to know whether or not consuming tomatoes is safe for expectant mothers. We also discuss the health benefits of the vegetable, which is technically a fruit, ways to include it in your regular diet, and the risks, if any.
Is It Safe To Eat Tomatoes During Pregnancy?
It is safe to eat tomatoes in pregnancy but in moderate quantities. They contain vitamins A, C, and folate, along with lycopene and iron that keep you and your fetus healthy. Vitamin C helps in better absorption of iron that pregnant women need. If your doctor has recommended you to take iron supplements, consuming tomatoes might help in better absorption (1).
What Are The Benefits Of Eating Tomatoes During Pregnancy?
Tomatoes are tasty and provide multiple benefits when taken as a part of your diet.
1. Vitamins A and C
One medium-sized tomato gives almost 40% recommended daily allowance (RDA) of vitamin C and 20% RDA of vitamin A. It also contains vitamin K, potassium, iron, and calcium, all of which are important for healthy fetal growth (2).
2. Calories
It is common to feel tired and lethargic during pregnancy, owing to the extra weight you are carrying. The rich calorie count in tomatoes provides enough energy and reduces lethargy.
3. Fiber
Tomatoes contain high levels of dietary fiber, which aids in healthy digestion. The fiber bulks up the stools, promotes peristaltic movements of the smooth digestive muscles, and stimulates digestive juices (3).
4. Potassium
Regular consumption of tomatoes can reduce the risk of hypertension, i.e., preeclampsia, which is common during pregnancy. Potassium improves the blood flow and reduces the stress on the heart (4).
5. Antioxidants
Tomatoes contain lycopene, an antioxidant that helps in fighting cancer-causing radicals (5).
6. Lowers cholesterol
Lycopene prevents oxidation of the serum lipids to protect the heart. It helps reduce the levels of LDL cholesterol and triglycerides in the blood (6).
7. Folic acid
Tomatoes help you meet the RDA of folic acid. Folic acid is required to reduce the risk of birth defects of the brain and spinal cord in babies (7).
9. Vitamin E
Topical application of tomato juice, which has vitamin E, which may help protect against sunburns (8). If you are still not convinced about the goodness of tomatoes or not sure how much to consume every day, read on to know about how nutritious the plum-looking vegetable is.
Nutritional Value Of Tomatoes
The nutrient value of red, ripe or raw tomatoes per 100gm serving is as follows (9): Tomatoes are highly nutritious and healthy, but it does not mean you should overindulge in them.
What Are The Possible Risks Of Overeating Tomatoes In Pregnancy?
Hannah Whittaker, RD, PGDip, a specialist pediatric and pregnancy dietitian from Liverpool, England, says, “Tomatoes are classified as an acidic food and can make reflux or heartburn worsen. I would always advise you to monitor the number of tomatoes that you eat and only eat them as part of a balanced diet.” Excess consumption of any food item can backfire. This applies to tomatoes as well. Eating one too many tomatoes can lead to:
Heartburn because of the vegetable’s acid content (9)
Digestion problems such as gas and stomach pain (10)
Now that you know why you should eat tomatoes and how much to eat, let’s see how to pick the right tomatoes.
How To Choose Tomatoes?
It is important to choose the right tomatoes to enjoy the benefits they offer (11).
Look for bright red colored tomatoes with no bruises, blemishes or black spots. Dull or pale varieties will not have any flavor.
Go for vine-ripened varieties obtained directly from the farmers market, and for those free of chemicals.
It should neither be too soft nor too hard.
Go for the heavier and denser tomatoes as they are juicy.
You can figure out the flavor by smelling the stem. It should ideally be sweet, strong and earthy.
Ways To Include Tomatoes In A Pregnancy Diet
Tomatoes add a unique flavor to a dish. Here is how you can use them in your diet for taste and health.
Raw tomatoes can be added to salads.
They are primary the ingredients in many Indian curries and purees.
Tomato soup can be a healthy alternative to a meal.
Tomato juice is an excellent snack or breakfast option to keep you fresh.
Sliced tomato can be used in sandwiches.
Homemade ketchup with tomatoes can be yummy!
Sun-dried and grilled tomatoes are a part of continental recipes.
Here are a few pregnancy-friendly tomato recipes you can try:
1. Tomato soup
You will need:
5 cups chopped tomatoes ¼ cup split yellow gram ½ cup onions, finely chopped 1tsp low-fat butter ½ cup low-fat milk 2tsp sugar 1tsp black pepper, freshly ground
How to: Preparation time: 55 minutes Servings: 4
2. Tomato relish
You will need:
2 tomatoes, finely chopped 3tbsp oil 1 onion, finely sliced 1 red chili, finely chopped 1 garlic clove 2tbsp vinegar 1/4tsp salt A pinch of black pepper, freshly ground 2tsp sugar Fresh coriander
How to: Preparation time: 10 to 30 minutes Servings: 4 to 6 Next, we answer a few commonly asked questions about eating tomatoes when pregnant.
