The 10 Health Benefits of Eating Raw Tomatoes and Onions

Let’s first look at the healthy benefits of tomatoes then onions later.

A tomato is nutrient-packed, and these nutrients have been known to yield healthy skin, some weight loss, and a healthy heart.

Tomatoes have been known to prevent cancer, reduce blood glucose in diabetic people, protect the eye from light damage, etc.

The 10 Health Benefits of Eating Raw Tomatoes:

1. Tomatoes and Cancer

Tomatoes contain vitamin C and some antioxidants. The vitamins C and the antioxidants are known to fight free radicals, which cause cancer.

Tomatoes also contain beta-carotene, which prevents tumor formation in prostate cancer. This component also minimizes the risk of getting colon cancer.

2. Tomatoes and Heart health

Heart health is supported by fiber, Vitamin C, and potassium. Tomatoes have all these nutrients. Tomatoes have also been found to contain folate.

Folate helps in balancing homocysteine levels. Homocysteine is the resulting amino acid after the protein breakdown, and it is known to increase the risk of heart attacks and strokes.

3. Tomatoes and blood pressure

Potassium intake produces a widening effect on the veins and arteries, thus facilitating good blood flow. This reduces blood pressure significantly.

4. Tomatoes and constipation

Constipation is caused by the lack of enough water and fiber in the body. Tomatoes contain fiber that helps in hydration.

5. Tomatoes and eye health

Tomatoes contain lycopene, beta-carotene, and lutein. Research has shown that these antioxidants protect the eyes from light damage and cataracts.

It has also been noted that people with high intakes of carotenoids, lutein, and zeaxanthin which are contained in tomatoes, had higher chances of preventing neovascular AMD.

6. Tomatoes and Skin

Collagen is a crucial part of the development of the skin, nails, and hair. The production of collagen is facilitated by vitamin C, which is present in tomatoes.

A lack of vitamin C may result in scurvy, wrinkles, and many other negative effects on the skin.

7. Tomatoes and pregnancy

Folate is essential in and before pregnancy because it protects against neural tube defects in infants.

Folic acid is the end product of folate, available in the medicinal form or through nutrition, and tomatoes have substantial amounts of folic acids.

The antioxidants in tomatoes include;

  • Alpha-lipoic acid
  • Lycopene
  • Choline
  • Folic acid
  • Beta-carotene
  • Lutein

A cup of sliced tomatoes has;

  • 170.14 g of water
  • 1.58 g of protein
  • 2.2 g of fiber
  • 5.8 g carbohydrates

You can add tomatoes to your diet by; adding some slices to your favorite sandwich, adding some slices on bread, adding tomato sauce to the pasta, and any other food.


Onions, garlic, chives, and garlic belong to the Allium family. The common types are red, yellow, and white onions. One cup of chopped onion has;

  • 64 calories
  • 0.16 g of fat
  • 2.72 g of fiber
  • 6.78 g of sugar
  • 1.76 g of protein

The antioxidants include;

  • Calcium
  • Iron
  • Folate
  • Magnesium
  • Phosphorus
  • Potassium
  • Sulfur.

The vitamins present in onions are;

  • Vitamin C (RDA)
  • Vitamin B-6 (RDA)
  • Manganese

Onions and cancer prevention

It has been found that many allium vegetables aid a lot in the prevention of colorectal and stomach cancers.

The research stated that people who took onions had lower chances of getting colorectal cancer. Onions have sulfur compounds too, which have been linked to cancer prevention.

Onions and the skin

Onions are a good source of vitamin C, which helps build collagen, a substance that helps in the formation of smooth skin.

Onions and the hair

Collagen helps in the formation of a good hair structure. Collagen is formed by the presence of vitamin C, which is found in onions.

Onions and blood pressure

Research done in 2019 discovered that quercetin (a compound found in onion skin) had properties that could lower blood pressure. It is advisable to eat onions to prevent any blood pressure issues.

Onions and Heart health

The antioxidants in onions have been said to prevent inflammation, reduce triglycerides, and lower cholesterol levels.

All these conditions lead to high risks of contracting heart disease; hence onions playing a significant role.

Onions and diabetes

Eating raw onions helps control blood sugar, which is an important aid to people with diabetes. Other compounds like quercetin and sulfur have been known to possess antidiabetic effects.

From this, we would say that onions are essential to both diabetics and non-diabetics.

Onions may increase bone density.

Studies have shown that onions have some compounds that are attributed to the improvement of bone density.

Antibacterial traits

Onions can fight the following bacteria:

  • Escherichia coli is present in the intestines. They are not so harmful, though. Pseudomonas aeruginosa causes chronic infections in the gut, skin, or urinary tract.
  • Staphylococcus aureus is found on the skin and the respiratory tract.
  • Bacillus cereus leads to the growth of colonies in the blood.
  • Helicobacter pylori lead to stomach ulcers and some stomach cancers.

Onions boost digestive health.

The fibers present in onions aid in gut health and maintenance. Onions also contain prebiotics that strengthens gut health, boost immunity, inflammation reduction, and boost digestion.

Summary: Onions have many health benefits, and everyone should consider adding them to their diet. You can have them in any of the following ways;

  • Add onions to bakery goods.
  • Combine them with vegetables.
  • Top your meat with onions.
  • Add them to stir-fry meals.
  • Chopping thin slices and adding them to your salad.
  • By blending onions with herbs for a salad dressing.
  • By using onions as an ingredient for soups.


  • 9 Impressive Health Benefits of Onions (1)
  • Why are onions good for you? (1)

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