Perfect for preparing sauces, juices, drinks and all kinds of dishes, the tomato is technically a fruit, because it is seed-bearing and develops from the ovary of a flowering plant. But when it comes to nutrition, tomatoes - along with cucumbers and zucchini - are classified as vegetables.

So the ranking is due in part to its low carbohydrate and sugar content: an average tomato provides only 22 calories and about 5 grams of total carbohydrate, with 3 for sugar and 1.5 for fiber. It is also packed with nutrients and has been associated with a variety of health benefits.

Here are seven reasons why you should consume (even more) of this delicacy:

Source of vitamins

A single tomato can provide about 40 percent of the daily recommended amount of vitamin C. In addition, it is rich in vitamin A, which benefits immunity and skin health; vitamin K, which is good for bones; and potassium, an essential nutrient for heart function, muscle contractions, and maintaining healthy blood pressure.

Tomato is cardioprotective

The vegetable contains an antioxidant called lycopene, which is responsible for its red color. Therefore, research suggests that in terms of heart health benefits, it is more effective to eat tomatoes and tomato products than to take lycopene supplements. Other studies have shown that higher blood levels of lycopene are linked to lower mortality rates for people withMetabolic - a set of risk factors that increase the chances of developing heart disease, diabetes, and stroke.

Improves vision

Lycopene is also good for the eyes, but it's not the only sight-protecting nutrient in tomatoes, it contains lutein and beta-carotene. According to research, these nutrients protect against diseases such as cataracts and macular degeneration.

Improves digestive health

The fluid and fiber in tomatoes can be helpful if you are prone to constipation. However, be aware that in some people, the acidity of cooked tomatoes can trigger or worsen acid reflux and indigestion.

Helps with diabetes control

Tomatoes may be a protective food for people with type 2 diabetes. In one study, people with diabetes who ate tomatoes for 30 days showed a decrease in lipid peroxidation, a chain reaction in which substances called free radicals attack fat, leading to damage that increases the risk of heart disease. So this is particularly important, becauseDiabetes doubles the risk of stroke and heart attack.

Tomatoes protect the skin

A 2011 study found that the combination of tomato extract and olive oil protected against sun damage and increased the production of pro-collagen, a molecule that gives skin its structure and keeps it firm and youthful. Scientists believe that the lycopene in tomatoes is key in this function.

Protects against cancer

Studies have found links between the compound lycopene and lower incidence of prostate, ovarian, lung, and stomach cancer.

Read also: 7 benefits of cranberry

Tomato Nutrient Chart

Learn about the nutritional table of the tomato here.