|
|
(HealthNewsDigest.com) – Farmers’ markets are open and tomatoes are beginning to appear. Fresh tomatoes are available year round between Florida and California with imports supplementing domestic supplies. But, nothing beats a locally grown tomato which is left to ripen berry red on the vine. Fresh tomatoes not only taste good but they are probably one of the most healthy, low calorie, nutrient-packed foods you can eat.
One fresh medium tomato has only 22 calories, 2 grams of fiber and is a good source of potassium, folic acid and vitamin C. Orange and yellow tomatoes have a similar nutrition profile. Eating tomatoes accounts for 85% of the lycopene consumed by Americans. Lycopene is powerful antioxidant that helps protect us against cancer, heart disease, osteoporosis (adult bone thinning), ultraviolet skin damage, and dementia.
Interestingly, when tomatoes are processed into sauce or tomato paste the lycopene concentration can increase up to 7 times. Heat processing breaks down tomato cells which makes more lycopene available. This means all forms of tomatoes and tomato products are good for you – fresh, canned, salsa, and even ketchup. Supplements of isolated lycopene, however, do not appear to be as protective.
It may be that the protective effect of lycopene works in concert with other carotenoids (phytoene, beta-carotene, and lutein) and other nutrients also found in tomatoes. Nature has a remarkable way of creating synergistic effects between naturally occurring substances found in foods that we are not able to duplicate in supplements. Tomatoes are a perfect example of why eating food may be the preferred way to introduce important, healthful substances into the body.
Tomatoes and especially processed tomatoes have been linked to prevention of prostate cancer. There is strong epidemiological evidence that eating tomato products can lower the incidence of prostate cancer. Tomatoes have always been one of those foods that are easily mixed with other ingredients – onions, olive oil, garlic, salad greens. Some early animal studies are showing that when tomatoes are combined with other antioxidant-rich foods, the cancer-protective effects are increased.
Though most of the research on tomatoes and cancer has looked at prevention of disease, some new promising research is looking at treatment and slowing the progression of cancer. Research funded by the National Institutes of Health at the University of Illinois and Ohio State University are attempting to track the absorption and metabolism of lycopene and 2 other tomato carotenoids using isotopic labeling. The goal is to hopefully unlock the reason why tomatoes are so protective against prostate cancer.
Most people like tomatoes in one form or another – even pizza counts! So it is not unreasonable to think about getting 2 to 3 servings a week. That appears to be enough for a protective effect and is a good way to increase your fruit and vegetable intake.
Snack on fresh tomatoes – cherry tomatoes have only 3 calories each.
Slice some onto salads or add to a sandwich.
Drizzle fresh slices with olive oil and fresh pepper.
Bake half tomatoes topped with cheese and breadcrumbs.
Grill grape tomatoes on kebobs.
Eat tomato soup or drink tomato juice – select lowered sodium choices.
Use canned tomatoes to cook chili, beans or stews.
Top fish with salsa.
Pour tomato sauce over chicken or meatloaf.
Add sun-dried tomatoes to salads, vegetables, pasta dishes or just eat them as a snack.
Some quirky tomato facts you might find interesting:
Tomatoes are botanically classified as fruits, but the USDA classifies them as vegetables.
Tomatoes are believed to have originated in South America and Spanish explorers spread them around the world. They were most heartedly embraced by the Italians in Europe.
Americans buy 10 billion ounces of ketchup a year, averaging 3 bottles per person. With the global growth of fast food, ketchup is now a worldwide condiment.
Campbell’s Tomato Soup was first sold in 1897 and is still the company’s bestselling soup.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of the nutrition counter series for Pocket Books with sales of more than 8.5 million books.
Look for:
The Complete Food Counter, 4th ed., 2012
The Diabetes Counter, 4th Ed., 2011
The Protein Counter, 3rd Ed., 2011
The Calorie Counter, 5th Ed., 2010
The Ultimate Carbohydrate Counter, 3rd Ed., 2010
The Fat Counter, 7th ed., 2009
The Healthy Wholefoods Counter, 2008
The Cholesterol Counter, 7th Ed., 2008
Your Complete Food Counter App: Click Here
For more information on Jo-Ann and her books, go to: TheNutritionExperts
###
For advertising and promotion on HealthNewsDigest.com please contact Mike McCurdy: [email protected] or 877-634-9180
HealthNewsDigest.com is syndicated worldwide, to thousands of journalists and health-related websites. www.HealthNewsDigest.com