Tomatoes might be better known for their vitamin C and fiber contents, but a serving of these fruits contains a healthy dose of minerals as well. Available year round, tomatoes come in many varieties, including beefsteak and cherry. Any variety of tomato provides key minerals, though the amount depends on the type of tomato you select.
Iron is an essential mineral that helps make up the proteins that transport oxygen throughout your body. This mineral also plays a vital role in cell production and differentiation and aids your body in creating healthy red blood cells. An iron deficiency can lead to anemia and might also cause fatigue and decreased productivity. Adult men need 8 milligrams of iron on a daily basis and adult women require 18 milligrams. One cup of chopped tomatoes contains 0.49 milligrams, and 1 cup of cherry tomatoes contains 0.40 milligrams.
Potassium contributes to a healthy balance of fluids in your body by acting as an electrolyte. This mineral enables you to contract and relax your muscles and keeps your heart beating normally. Potassium contributes to the health of your digestive system as well. The daily requirement of potassium is 4,700 milligrams for both men and women. One cup of chopped tomatoes contains 427 milligrams of potassium, and 1 cup of cherry tomatoes supplies 353 milligrams.
Phosphorus is a mineral that works with calcium to help you maintain strong bones and teeth. While phosphorus is present in every cell in your body, the majority of the mineral is concentrated in your bones and teeth. Phosphorus works with B vitamins so your muscles, kidneys and nervous system function properly and also helps keep your heart beating normally. Adult men and women need 700 milligrams of phosphorus each day to support these functions. One cup of chopped tomatoes contains 43 milligrams of phosphorus, and 1 cup of cherry tomatoes provides 36 milligrams.
A chopped tomato makes a healthy side dish, but these fruits can be used in numerous other ways to help you increase your intake of iron, potassium and phosphorus. Add a sliced tomato to a sandwich or scatter chopped tomatoes over scrambled eggs. Combine chopped tomatoes with minced jalapeno and onion for a healthy salsa or saute diced tomatoes to top grilled chicken. Stir halved cherry tomatoes into a pasta salad, tossed green salad or bowl of vegetable soup. Top a serving of cottage cheese with diced tomatoes for a nutritious snack.
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