TO-MAY-TO, TO-MAH-TO

Health Benefits of Tomato By Deshondra Green

Tomatoes are one of the low-calorie vegetables; hold just 18 calories per 100g. They are also very low in any fat contents and have zero cholesterol levels. They are an excellent source of antioxidants, dietary fiber, minerals, and vitamins. On account of their all-round qualities, dietitians and nutritionists often recommend them in cholesterol controlling and weight reduction diet-programs.

The antioxidants present in tomatoes are scientifically found to be protective of cancers, including colon, prostate, breast, endometrial, lung, and pancreatic cancer. 

Lycopene, a flavonoid antioxidant, is an unique phytochemical present in tomatoes. Red varieties are especially concentrated in this antioxidant. Together with carotenoids, lycopene may help protect cells and other structures in the human body from harmful oxygen-free radicals. Studies have shown that lycopene protects the skin from ultra-violet (UV) rays and thus offers some defense against skin cancer. 

Zea-xanthin is another flavonoid compound present abundantly in this vegetable. Zea-xanthin helps protect eyes from "age-related macular related macular disease" (ARMD) in the elderly persons by filtering harmful ultra-violet rays.

Tomatoes contain very good levels of vitamin A, and flavonoid anti-oxidants such as α and ß-carotenes, xanthins and lutein. Altogether, these pigment compounds are found to have antioxidant properties and take part in vision, maintain healthy mucus membranes and skin, and bone health. Consumption of natural vegetables and fruits rich in flavonoids is known to help protect from lung and oral cavity cancers.  Additionally, they are also good source antioxidant vitamin-C (provide 21% of recommended daily levels per 100 g); consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful free radicals.

Fresh tomato is very rich in potassium. 100 g contain 237 mg of potassium and just 5 mg of sodium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure caused by sodium. Further, they carry average levels of vital B-complex vitamins such as folate, thiamine, niacin, riboflavin as well some essential minerals like iron, calcium, manganese and other trace elements.


How to incorporate more tomatoes into your diet

Make sure to store fresh tomatoes at room temperature. Avoid refrigeration, as this causes tomatoes to lose their flavor..

 Tips: 


·   
Tomatoes can be easily incorporated into your daily diet, from using them in sauces and soups to creating a quick bruschetta appetizer.



·      Dip grape or cherry tomatoes in hummus or plain yogurt dip and have as a side or a snack.

·      Always add sliced tomato to your sandwiches and wraps.

·      Add diced canned tomatoes (low sodium) to homemade or jarred marinara sauces when making pasta.

·      Used canned diced or stewed tomatoes in soups.

·      Have a piece of toast with avocado and tomato slices.

·      Make your own quick salsa with diced tomatoes, onion, jalapeno, cilantro and freshly squeezed lime. 

·      Dice fresh tomatoes and add them to rice and beans, quesadillas or tacos. Add them to your omelets or scrambles for breakfast.

·      Drizzle freshly sliced tomatoes and sliced mozzarella with balsamic vinegar and top with chopped basil.

·      Make a quick bruschetta for an appetizer. 

Tomatoes can be easily incorporated into your daily diet, from using them in sauces and soups to creating a quick bruschetta appetizer.

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