The hot, hazy days of summer are the perfect time for some of nature’s best produce. The tomato easily could be the unspoken mascot of the summer season. From July through September, make sure you take advantage of this delicious, nutrient-dense summer favorite. Although a fruit by definition, tomatoes usually are prepared in meals similar to vegetables, which is why they often fall into this category. Whether you like to eat them like an apple straight from the garden, simmered into a savory sauce, or as the classic condiment known as ketchup, the nutritional benefit you will receive is incomparable.
Despite the popularity and association of tomatoes with Italian cuisine, the tomato did not originate in Europe. The first tomato was native to South America and then eventually was cultivated in Mexico. It wasn’t until the Spanish conquistadors came to Mexico and brought this wonderful fruit back to their homeland that Europe experienced the wonderful world of tomatoes. Settlers in what would become the United States were next in discovering tomatoes’ advantages, and they have been gaining popularity in the American diet ever since.
Tomatoes are not only flavorful but also offer a host of nutritional benefits. They have been associated with reducing the risk of certain types of cancer as well as other chronic, inflammatory illnesses. Tomatoes contain a variety of vitamins, minerals, and phytonutrients.
Phytonutrients are naturally occurring compounds found in plant foods such as vegetables, fruits, grains, legumes, and nuts. These compounds help enhance the immune system and protect the body against chronic illness. One of the tomato’s phytonutrients has been studied extensively—lycopene. As a member of the carotenoid group, lycopene gives plants their red, yellow, and orange pigments. In addition, carotenoids are fat-soluble, which means that to optimize absorption they need to be consumed along with a source of fat. For example, using oil and vinegar dressing on a tomato salad will provide a sufficient amount of fat to aid absorption of the lycopene. A piece of low-fat mozzarella consumed with a slice of tomato also is an acceptable combination. Unlike other foods, cooking the tomato increases its anti oxidant content and the bioavailability of lycopene.
In addition to the tomato’s stellar phytonutrient content, they also contain a powerhouse of vitamins and minerals. Tomatoes are an excellent source of vitamin C, vitamin A, and vitamin K. They are a good source of thiamin, vitamin B6, folate, niacin, ribo - flavin, and magnesium. These vitamins and minerals are important in maintaining overall good health.
Tomatoes also offer a good way to increase your dietary fiber. For optimal health, you should try to consume 30 g/day of fiber. To reach your fiber goals, try adding tomatoes to omelets, salads, sandwiches and, of course, pasta dishes.
Exciting research is being conducted to investigate the ability of lycopene to prevent certain types of cancer as well as other chronic conditions, such as diabetes and macular degeneration. Lycopene has been linked to the prevention of prostate cancer as well as the ability to slow disease progression in more advanced stages of this cancer.1,2 It has been shown to have a possible impact on the prevention of lung, stomach, colon, and pancreatic cancers, as well.1,3,4 The antioxidant profile of lycopene and the other phytonutrient compounds in tomatoes may be the answer to its disease-fighting properties. Anti oxidants are scavengers of free radicals that circulate in the body. Free radicals are highly reactive molecules that are responsible for cell damage and initiate the cascade of detrimental cell alterations.A healthy diet that includes foods high in antioxidants may help prevent many of these negative cell changes from occurring.5
A consistent theme throughout re search is the importance of consuming the whole food versus taking an isolated supplement of a particular compound.Researchers are finding that isolated compounds may not be as effective taken alone as they are when consumed in their natural state and in conjunction with other compounds.6 For example, the health benefits of lycopene in tomatoes could be dependent on the synergistic effect of the lycopene along with the fiber and folate in the tomato, not just the lycopene itself. It is important, therefore, to try to eat a variety of fruits and vegetables each day to reap the full benefit of the many antioxidants, phytonutrients, fiber, vitamins, and minerals that these foods have to offer.
The summer months are the perfect time to try one of the many varieties of tomatoes. Heirloom tomatoes are a type of tomato plant that has been pollinated by wind and bees and has been cultivated for more than 50 years. You can find these tomatoes in a variety of shapes, sizes, and colors. For example, the Brandywine tomato is a type of beefsteak tomato that can come in yellow, red, pink, or purple. In contrast to the big beefsteak, try the sungold, a small orange cherry tomato. There are so many varieties of tomatoes that you can use in so many dishes—from breakfast to dessert.
Look for these different tomatoes at your local farm markets. Local produce will have the richest flavor and retain the most amounts of their nutritional benefits compared with produce that travels across the country. Organic tomatoes are another option. They tend to have a higher lycopene and antioxidant content than nonorganic tomatoes.7,8 If organic produce is too expensive or unavailable in your area, try to purchase organic canned tomato products or organic ketchup. These canned or bottled organic products also may have increased lycopene content compared with the nonorganic variety.
Research on the role of phytonutrients and cancer prevention is ongoing and lycopene continues to be a main subject. More research is needed to definitively link lycopene to cancer prevention, but at this time there is no denying that it is essential to a healthy and balanced diet. Think creatively and let tomatoes be a part of every meal. The possibilities are endless, so start letting tomatoes enhance your diet today.
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