Are Tomatoes Good for Upper Respiratory Infections?

December 9, 2025 •

4 min read

According to the National Institutes of Health, vitamin C, an antioxidant found in tomatoes, helps support a healthy immune system and may reduce cold and flu symptoms. This suggests that including tomatoes in your diet, particularly during a cold or flu, can offer beneficial immune support and may aid in recovery from upper respiratory infections. However, it is important to understand their full effects, as consuming them during certain symptoms, like a sore throat, may have downsides.

Quick Summary

Tomatoes contain antioxidants and vitamin C that support the immune system and can help reduce inflammation related to respiratory issues. Their lycopene content has been linked to improved lung health. However, their acidity can irritate a sore throat, so tomato soup may be a better option when experiencing this symptom. Both raw and cooked tomatoes offer benefits, contributing to overall health and immune function.

Key Points

Rich in Vitamin C: Tomatoes contain ample vitamin C, an antioxidant that boosts the immune system to fight off viruses causing respiratory infections.
Source of Lycopene: The powerful antioxidant lycopene in tomatoes has anti-inflammatory properties that can support lung health and fight inflammation.
Beneficial When Cooked: Cooking tomatoes with healthy fat like olive oil enhances the body's absorption of lycopene, making it more bioavailable.
Acidity Can Irritate Sore Throats: The high acidity of raw tomatoes and tomato sauce can worsen a sore throat, so a warm soup is a better choice during that symptom.
Hydrating and Soothing: Tomato soup provides both hydration and warmth, which helps to soothe an irritated throat and relieve congestion.
Part of a Balanced Diet: Incorporating tomatoes as part of a varied diet rich in other immune-supporting foods is the most effective approach to recovery.
Individual Sensitivity: Some individuals with autoimmune or nightshade sensitivities may experience adverse effects, so monitoring your body's reaction is key.

Nutritional Benefits of Tomatoes for Respiratory Health

Tomatoes are packed with a range of vitamins and antioxidants that are beneficial for overall health, including supporting the body during an upper respiratory infection (URI). The primary nutrients that play a role in this include Vitamin C and lycopene.

Vitamin C and Immune Function

Tomatoes are an excellent source of vitamin C, a powerful antioxidant that is crucial for immune function. When the body is fighting an infection, its immune system works overtime. Vitamin C helps by strengthening your natural defense system, which can aid in combating the viruses that cause URIs. Regular intake of vitamin C-rich foods has been linked to reduced cold and flu symptoms.

Lycopene's Anti-inflammatory Effects

Lycopene is the carotenoid responsible for the tomato's vibrant red color, and it is a potent antioxidant with notable anti-inflammatory properties. Inflammation is a key component of the body's response to an infection. In the context of URIs, lycopene's ability to fight inflammation can be particularly helpful for lung health.

Supporting Lung Function

Research indicates that a diet high in tomatoes may help protect against respiratory ailments and can even slow the natural decline of lung function. The antioxidant properties of lycopene help protect cells from damage, which is beneficial for overall respiratory health. For individuals recovering from a respiratory illness, this protective effect can be a valuable part of their diet.

Comparison: Tomatoes and Other Immune-Boosting Foods


Feature	Tomatoes	Citrus Fruits (e.g., Oranges)	Honey	Chicken Soup
Primary Benefits	Anti-inflammatory lycopene, Vitamin C, antioxidants	High in Vitamin C, flavonoids	Soothes sore throats, natural antibacterial properties	Hydrating broth, anti-inflammatory compounds, protein
Best for Sore Throat?	No; acidity can irritate	No; acidity can irritate	Yes; natural demulcent effect	Yes; soothing warmth
Best for Congestion?	Yes; warm tomato soup can help clear airways	May help reduce sinus inflammation	Can help soothe a cough	Yes; steam and warmth help break up mucus
Versatility	Can be eaten raw, cooked, or in soup	Eaten whole, as juice, or in food	Eaten alone or in teas and other liquids	A classic savory meal, very versatile
Nutrient Absorption	Lycopene absorption is higher when cooked with a healthy fat like olive oil	Generally high bioavailability	Highly absorbable	Nutrients are easily digestible

Considerations When Consuming Tomatoes During an Infection

While tomatoes are nutrient-rich, their acidity can be a double-edged sword when you are sick. When dealing with a sore throat, the high acid content in raw tomatoes or tomato sauce can cause irritation and make symptoms worse. In this case, opting for a warm, mild tomato soup may be a better choice as it can soothe the throat and provide the fluid intake important for recovery.

For those with gastrointestinal sensitivity or conditions like GERD, the acidity might also cause discomfort. As with any nightshade vegetable, if you have an autoimmune condition and suspect a sensitivity, it is best to monitor your body's response.

How to Incorporate Tomatoes into Your Recovery Diet

Make a soothing tomato soup: A warm, broth-based tomato soup is an excellent way to get the benefits of tomatoes without aggravating a sore throat. Add in some garlic and ginger for extra anti-inflammatory and antiviral properties.
Include them in cooked meals: Cooking tomatoes, especially with a healthy fat like olive oil, significantly increases the bioavailability of lycopene, making it easier for your body to absorb this powerful antioxidant. Add cooked tomatoes to stews or casseroles.
Enjoy them raw if tolerated: If you don't have a sore throat, raw tomatoes in salads or sandwiches still provide excellent vitamin C and other nutrients. Just be mindful of your body's reaction.
Blend into a hydrating juice: Fresh tomato juice can boost your fluid intake, which is essential during an infection. The lycopene is also more concentrated in juice.

Conclusion: The Role of Tomatoes in Upper Respiratory Recovery

Tomatoes can be a beneficial part of a recovery diet for an upper respiratory infection due to their high content of immune-supporting vitamin C and anti-inflammatory lycopene. The antioxidants they provide can help strengthen the body's natural defenses and aid in protecting lung health. While raw or acidic tomato products should be avoided if you have a sore throat, warm tomato soup is a soothing and hydrating alternative. For the general population, integrating both raw and cooked tomatoes into a balanced diet can help boost immunity, making them a wise dietary choice when fighting a cold or flu. Consult a healthcare professional or registered dietitian for personalized advice tailored to your health needs.

For further guidance on managing illnesses with proper nutrition, a great resource can be found at the U.S. Department of Veterans Affairs' Whole Health Library, which discusses nutrition and viral infections.

Frequently Asked Questions

Yes, a warm bowl of tomato soup is beneficial. It helps soothe a sore throat, provides essential fluids for hydration, and the heat can help break up mucus and relieve congestion.

While both offer nutrients, cooked tomatoes are more beneficial for maximizing lycopene absorption, especially when cooked with a healthy fat like olive oil. Raw tomatoes provide more vitamin C, but their acidity might irritate a sore throat.

The natural acidity in raw tomatoes and tomato-based sauces can irritate the inflamed tissues of a sore throat, potentially increasing discomfort. Opt for soothing, warm fluids instead.

Lycopene is a powerful antioxidant found in tomatoes. It helps reduce inflammation in the body, which is a key part of the immune response to an infection. It has been specifically linked to improved lung health.

Yes, due to their high vitamin C and antioxidant content, eating tomatoes as part of a healthy, balanced diet can help boost your immune system, potentially strengthening your body's ability to fight off pathogens and prevent colds.

For most people, there are no risks, but those with a sore throat might experience irritation from the acidity. Individuals with nightshade sensitivity or autoimmune conditions should also monitor their response, as a very small number may be sensitive to compounds in tomatoes.

Pairing tomatoes with ingredients like garlic, ginger, and turmeric can provide added anti-inflammatory and immune-boosting effects. Combining them with healthy fats also helps absorb fat-soluble nutrients.