Tomato (Solanum Lycopersicum)
Another fruit classified as a vegetable because that's how we use and market it.
The tomato originates in South America and is part of the nightshade family.
The family tree includes eggplant and red pepper. This is why some uninformed groups were afraid to eat tomatoes until sometime in the 1900’s.
WOW! the USDA estimates there are approximately 25,000 varieties of tomatoes.
Tomatoes can be found in shades of red, green, orange, yellow, pink, purple, almost black, with stripes, with streaks and new colors are popping up all of the time.
In my garden, I grow the yellow cherry tomatoes because they are less acidic than the red and, they have a really sweet flavor.
My sweet little granddaughter loves to pick them and pop them right into her mouth, yummy!
No matter what color or variety your favorite tomato is, any one of them provides you with a plethora of health benefits via phytonutrients, flavonoids, acids, fiber and more.
Here’s why including tomatoes in your daily eating, is a great habit any day of the year.
Carotenoids
Lycopene – a strong antioxidant that’s better absorbed once heated and when eaten with a little healthy fat.
Lycopene
Lowers the risk of stroke
Lowers the risk of osteoporosis
Promotes heart health by lowering the oxidation rate of fats in the cells and blood, decreasing LDL cholesterol and triglycerides.
Lowers risk for prostate, non-small cell lung, pancreatic, and breast cancers.
Beta-carotene - a strong phytonutrient-antioxidant that converts into vitamin A
Beta-carotene
Keeps the eye’s retina and cornea healthy
Maintains healthy skin
Supports the reproductive system
Facilitates growth
Lutein and Zeaxanthin - antioxidants within the eye
Lutein and Zeaxanthin
Protect the eyes by fighting off cataracts and macular degeneration.
to get the most lycopene and beta-carotene As possible, Always eat the skins!
Flavonoids
Naringenin – shown to decrease oxidative stress within the body thereby offering protection from heart disease, diabetes, some cancers, inflammation, high cholesterol, and memory loss.
Chalconaringenin, Rutin, Kaempferol, and Quercetin – all promote heart health by providing protection from disease and antioxidant activity
Hydroxycinnamic Acids
Caffeic, Ferulic, & Coumaric – protect against inflammation, protect DNA from being damaged, and act as antioxidants.
Glycosides
Esculeoside A – shown to lower LDL-cholesterol and triglyceride levels
Fatty Acid Derivative
9-Oxo-Octadecadienoic Acid – found to enhance the way the liver metabolizes fats, which can help the body maintain a healthier cholesterol panel.
Excellent Source Of:
Vitamin C – 33% DRI
Biotin – 24% DRI
Molybdenum – 20% DRI (involved in amino acid breakdown)
Vitamin K – 16% DRI
Good Source Of:
Copper, potassium, manganese, dietary fiber, vitamin A (in the form of beta-carotene), vitamin B6, folate, niacin, vitamin E, phosphorus, chromium, pantothenic acid, protein, choline, zinc and iron
Assorted Tomato Juices - Fancy
Focaccia Bread
Gratin Tomatoes
Sun-Dried Tomatoes
As you can see from the pictures above and the resources below, tomatoes can be eaten fresh, cooked, frozen, candied, canned, fried, stewed, broiled, dried, pickled and more.
We find them in preserves, jam, juice, casseroles, sauce, salsa, and so much more.
I challenge you to try a new recipe or even canning some this season. No matter how you slice it, you can't go wrong with a tomato. Enjoy!
Resources:
Chicago Botanic Garden – Tomatoes: https://www.chicagobotanic.org/plantinfo/smart_gardener/tomato_different_color
Food Network – Herb Stuffed Tomatoes: http://www.foodnetwork.com/recipes/giada-de-laurentiis/herb-stuffed-tomatoes-recipe-1916800
Food and Nutrition Magazine - French Bread Pizza with Herbed Ricotta, Spinach and Tomatoes: http://www.foodandnutrition.org/Blog/The-Cutting-Board/June-2015/French-Bread-Pizza-with-Herbed-Ricotta-Spinach-Tomatoes/ andWatermelon-Tomato Gazpacho: http://www.foodandnutrition.org/Stone-Soup/July-2015/Watermelon-Tomato-Gazpacho/ and Tomato Poached Swordfish: http://www.foodandnutrition.org/Stone-Soup/May-2017/Stone-Soup-Vlog-Tomato-Poached-Swordfish/
Green City Market – Gazpacho: http://www.greencitymarket.org/recipes/recipeDetail.asp?id=46
Healthy Delicious – Summer Tomato Jam: http://www.healthy-delicious.com/summer-tomato-jam/
National Center for Home Food Preservation – How Do I? Can Tomatoes: http://nchfp.uga.edu/how/can3_tomato.html
Serious Eats – Roasted-Tomato Salsa: http://www.seriouseats.com/recipes/2012/05/roasted-tomato-salsa.html
Super Healthy Kids – Tomato-Avocado Cup Snacks: http://www.superhealthykids.com/tomato-avocado-cup-snack-recipe/
What’s Cooking? USDA Mixing Bowl: Spaghetti Squash with Tomatoes, Basil, and Parmesan: https://whatscooking.fns.usda.gov/recipes/supplemental-nutrition-assistance-program-snap/spaghetti-squash-tomatoes-basil-and-parmesan and Tomato N’ Cheese Pasta: https://whatscooking.fns.usda.gov/recipes/supplemental-nutrition-assistance-program-snap/tomato-n-cheese-pasta
USDA – SNAP-Ed Connection – Tomato Resources and Information: https://snaped.fns.usda.gov/seasonal-produce-guide/tomatoes