Tomato Health Benefits, Risks and Tips

Tomatoes are actually a type of berry, and were called “love apples” in the 16th century. Varieties include baby plum, beefsteak, cherry, plum, vine, and yellow cherry. Equally delicious raw or cooked, tomatoes are low in calories and rich in vitamins and other healthful substances. One medium-size ripe tomato contains only 26 calories, together with about 23 mg of vitamin C and 20 mcg of folate.

Tomatoes, like potatoes, sweet peppers, and eggplants, belong to the nightshade family. Brought to Europe from Central America by the Spanish during the 16th century, tomatoes were grown as decorative plants in northern Europe, where it was feared that the poisons in the leaves might be present in the fruit as well. Colonists emigrating from that area imported this misconception to the New World. Meanwhile, the Spanish and Italians discovered that tomatoes were indeed edible, and as they immigrated to North America, they brought their taste for tomatoes with them. Today, the tomato is one of the world’s leading vegetable crops, although botanically the tomato is a fruit.

TOMATO FACT
• Lycopene, the powerful antioxidant in tomatoes, is fat-soluble. So adding a little olive oil or other healthy fat to tomato dishes increases absorption.

Health Benefits

Helps prevent cancer.
A well-known Harvard study showed that men who regularly ate tomato-based foods had lower rates of prostate cancer. Researchers theorize that lycopene—a powerful antioxidant—is the natural cancer-fighting agent in tomatoes. The best way to get lycopene is in tomato sauce, tomato paste, tomato juice, and even ketchup. Lycopene is most concentrated in tomato paste. Tomatoes also contain a compound called chlorogenic acid, which may help guard against cancer by blocking the effects of certain environmental toxins—for instance, nitrosamines, cancer-causing compounds in tobacco smoke and cured meat.

Prevents heart disease.
The jellylike substance surrounding tomato seeds is high in salicylates, which have an anticlotting effect on the blood. This may be partially responsible for tomatoes’ protection against heart disease. Researchers also are finding that lycopene plays a role in heart health, lowering LDL cholesterol, increasing activity of the antioxidant enzyme superoxide dismutase (SOD), and reducing in DNA damage in white blood cells.

50% more lycopene is contained in a Crimson type of tomato vs. a regular tomato.

Health Risks

Digestive distress.
An unidentified substance in tomatoes and tomato-based products can cause acid reflux, leading to indigestion and heartburn. People who often have digestive upsets should try eliminating tomatoes for 2 or 3 weeks to see if there is any improvement.

Allergies.
Tomatoes are a relatively common cause of allergies.

Headaches.
Solanines are toxic substances present in minute quantities in all members of the nightshade family: They may trigger headaches in susceptible people.

Canker sores.
Tomatoes can make these mouth sores even more painful.

Eating Tips
• Add sliced tomatoes to a breakfast egg sandwich.
• Bake sliced tomatoes, breadcrumbs, parmesan and garlic into a ready-made pie crust.
• Stuff tomatoes with tuna salad.

Buying Tips
• Choose fresh tomatoes that are a deep red color for highest lycopene content.
• Vine-ripened tomatoes have more lycopene than those that are picked early and allowed to ripen off the vine. So it makes sense to grow your own tomatoes or buy from a local farmers’ market.
• Choose canned or jarred tomatoes with reduced or no sodium added.

Storing Tips
• Ripe tomatoes should be stored at room temperature. At 40°F (4°C) or below, the flesh becomes mealy.
• Store unopened canned, jarred, or tetra-pack tomatoes in a cool cupboard for up to 1 year.