Tomatoes have their origin in Peru and were brought in Europe in the XVI th century but it is not until XIX th century that raw tomatoes were eaten. They were considered poisonous till then.
Although botanically a fruit, they are served and considered as a vegetable. Tomatoes, as well as eggplant and bell pepper, are part of the Solanacea family.
Health benefits
Cherry tomatoes, plum tomatoes, pear tomatoes, and beefsteak tomatoes are all from the same family. They differ from the shape but also by the color. We can find them red, yellow or orange.
Tomatoes are not as high in nutrients as other vegetables but they are the leader where vitamin C is concerned. A medium tomato (120 g) contains about 23 mg of vitamin C.
Vegetarians will not forget to add tomatoes to their salad. Its vitamin C will enhance the iron absorption.
This vegetable is poor in calories, only 21 calories per 100 g. No need to worry about your excess kilos, tomatoes will not add any more. On the contrary, it is the perfect vegetable for a diet. Rich in water (more than 90 %), tomato is a diuretic. It will help you eliminate toxins while you are on a diet.
Another reason to add tomatoes to your diet is that they have an alkali power. Acidosis is quite common in our society leading to many ailments such as headaches, fatigue, sleeplessness, absorption problems, arteriosclerosis, muscular aches, loss of calcium from the bones... Many people rely on anti acid but many food items would to the same work and tomatoes are one of them.
In addition, tomatoes contain lycopene. It is the one responsible for the red color of tomatoes. Lycopene is a phytochemicals on which many studies have been done. With their actual knowledge, researchers agree that this compound have powerful anticancer properties, especially prostate cancer. Bioavailability of lycopene is greater from heated or homogenized tomatoes (sauce, soup...) than from raw tomatoes.
How to eat them?
Before serving, wash the tomato under warm water.
Cherry tomatoes will be eaten as appetizer or whenever you have a little craving.
Medium size tomatoes are often served in salad either alone or mixed with other vegetables. Raw tomatoes are rich in nutrients.
Sliced tomatoes can be added to your sandwich.
The big juicy tomatoes are perfect for juices. Use a juice maker and juice tomatoes with a few branches of celery. You will have a nice fresh drink.
You can find many recipes to stuff your tomatoes. Omnivores like to stuff them with ground beef but vegetarian will prefer rice, corn, textured vegetable proteins....
The list of recipes with tomatoes is really long: soup, sauce, sauté, stews, pies...You can add them pretty much everywhere. They go well with every kind of food.
If a recipe call for peeled tomatoes, do not use a peeler. Drop them in boiling water for a minute or two and then, place them under running water. The skin will then be easy to remove.
Peak season
In the supermarket, tomatoes are available all year round but if you grow your own tomatoes, you can eat the first one at the end of May. You will harvest them till the end of august.
This vegetable is the easiest one to grow.
Storage
When you buy tomatoes look for the one free of bruises. Their skin must be smooth. Avoid soft tomatoes and those that are refrigerated. The cold damages them.
Cold water on a fresh tomato will make its skin crakes, opening the door to bacteria. Never store a tomato that has been washed.
Store this vegetable at room temperature but not for too long. It will ripe.
Nutritional values for 100 g
|
Nutrients
|
Units
|
Tomato raw
|
|
Water
|
g
|
93.76
|
| Energy |
kcal
|
21
|
| Protein |
g
|
0.85
|
| Total lipid (fat) |
g
|
0.33
|
| Carbohydrate |
g
|
4.64
|
| Fiber, total dietary |
g
|
1.1
|
|
Minerals
|
||
| Calcium |
mg
|
5
|
| Iron |
mg
|
0.45
|
| Magnesium |
mg
|
11
|
| Phosphorus |
mg
|
24
|
| Potassium |
mg
|
222
|
| Sodium |
mg
|
9
|
| Zinc |
mg
|
0.09
|
| Copper |
mg
|
0.074
|
| Manganese |
mg
|
0.105
|
| Selenium |
mcg
|
0.4
|
|
Vitamins
|
||
| Vitamin C |
mg
|
19.1
|
| B-1 (thiamin) |
mg
|
0.059
|
| B-2 (riboflavin) |
mg
|
0.048
|
| B-3 (niacin) |
mg
|
0.628
|
| B-5 (pantothenic acid) |
mg
|
0.247
|
| B-6 (pyridoxine) |
mg
|
0.08
|
| Folate |
mcg
|
15
|
| B-12 |
mcg
|
0
|
| Vitamin A |
I.U
|
623
|
| Vitamin A |
mcg RE
|
62
|
| Vitamin E |
mcg ATE
|
0.38
|
|
Lipids
|
||
| Fatty acids, saturated |
g
|
0.045
|
| Fatty acids, monounsaturated |
g
|
0.05
|
| Fatty acids, polyunsaturated |
g
|
0.135
|
| Linoleic acid (18:2) |
g
|
0.13
|
| Alpha-linolenic acid (18:3) |
g
|
0.005
|
| Cholesterol |
mg
|
0
|
Realized by Laurence LIVERNAIS-SAETTEL, dietetian
© Copyright L. Livernais-Saettel 2002
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