Seeing an abundance of tomatoes appearing on the landscape means summer is in full swing with the longest days, and sun and warm weather are the maximum growing conditions for this fruit. (That's right, tomatoes are technically not vegetables.)
But thanks to technologies such as hydroponics and greenhouses, high-quality tomatoes are available all year round to enable you to better furnish your table.
In other words, you can notice the health benefits of tomatoes in any season. Coming up, it's all about tomato nutrition—plus the best ways to include them on your meal menu.
Nutritional value of tomatoes
Tomatoes are packed with a mix of essential nutrients, including vitamin C, folic acid, iron, and potassium. The fruit is also juicy and incredibly rich in lycopene, a natural plant pigment that gives red products (like tomatoes and watermelon) their distinctive color. Lycopene also has powerful antioxidant properties.
And you can't talk about the nutritional value of tomatoes without talking about the amazing water content of the ingredient. In fact, tomatoes contain nearly 95% of H2O in their thinner (edible) skin, and that means the ingredient can be an especially nutritious way to stay hydrated.
Health benefits of tomatoes
Thanks to the powerful nutritional properties of tomatoes, eating tomatoes can have positive effects on the body.
Reduces the risk of disease
In addition to containing lycopene, tomatoes are also full of other antioxidant compounds, such as flavonoids, beta-carotene, and vitamin C. Antioxidants protect your cells from molecules called free radicals. Your body produces free radicals as natural byproducts of basic biological functions, such as metabolism, but also when exposed to stress factors, such as cigarette smoke and environmental pollution. If free radicals build up, they can cause oxidative stress and damage healthy cells, which can increase the risk of infection. Thus, it is important to eat plenty of antioxidants - rich foods - such as tomatoes - to help protect healthy cells.
Promotes Heart Health
Since the antioxidants in tomatoes fight oxidative stress, they can also protect your heart. After all, oxidative stress can damage heart cells, increasing the risk of cardiovascular disease, and lycopene - as in tomatoes - can also help lower LDL ("bad") cholesterol and increase HDL cholesterol. ("The Good"). This can contribute significantly to heart health, as a high level of low-density lipoprotein and low high-density lipoprotein are major risk factors for heart disease, according to the Centers for Disease Control and Prevention.
Supports eye health
It turns out that carrots are not the only vegetables useful for the eyes. Thanks to their rich lycopene content, tomato benefits also include eye health. Lycopene can help prevent or delay the formation of cataracts and macular degeneration, which can lead to impaired vision or blindness.” This is due to lycopene's ability to calm oxidative stress, a condition that can damage eye cells and increase the risk of eye disease.
Promotes healthy digestion
One cup of chopped raw tomatoes provides about 2 grams of fiber, according to the USDA. And most of this fiber is insoluble, which means that it does not dissolve in intestinal water. (This is different from soluble fiber, which dissolves in water.) This insoluble fiber swells the stool, making it easier to pass, and this can help your regular bowel movements and prevent constipation.
How to buy, store and use tomatoes
You can find tomatoes in many forms in the grocery store, including fresh, canned, dried, and dried. When buying fresh tomatoes, there are several things to keep in mind. In general, choose tomatoes with shiny skin, firm flesh, and rich color, and for the perfect flavor, choose a local product that has been grown outdoors.
However, thousands of tomato varieties are grown all over the world. Some of the most popular types in the US?
Beef steak - large and well known for its fleshy texture and often chopped
Cherries - They are small, round, and sweet and are often seen on salads
Peaches are oblong and contain few seeds and are essential for cooking.
Once you purchase your products, store them at room temperature and use them for three days for optimal freshness.
You also want to keep the fruit out of direct sunlight to avoid uneven ripening (keep in mind that half the tomatoes will be soft, and the other half will be ripe and ready.
How to eat tomatoes
From quick appetizers to hearty meals, there are many ways to enjoy the health benefits of tomatoes. Classic options include salads and broths, but if you want to switch things up, consider these ideas:
Tomato confit
If your tomatoes are overripe or if your plants have overproduced, a simple tomato confit is a great way to preserve tomatoes for their maximum flavor.
Slowly roast the tomatoes in olive oil, herbs, and garlic until soft and caramelized, then accompany them with toast, eggs, or all of the above.
Gazpacho
Gazpacho is a cold soup made of raw vegetables. You can make tomatoes the star of the show or mix them with other products, such as cucumbers or green peppers. Plus, because they're mixed, tomatoes don't have to look pretty.
Salsa dance
Salsa is a great summer snack. Just mix chopped tomatoes, chopped onions, minced garlic, fresh lemon juice, and a pinch of salt in a bowl. You can also add diced jalapeno shimo for a little spice or chopped cilantro if that's your thing. It should be enjoyed with tortillas or biscuits.
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