Health Benefits of Tomato-Based Dishes

"Is it a fruit or a vegetable?" has to be the greatest controversy surrounding the tomato. Technically it is a fruit, but tends to be used as a vegetable for cooking purposes. Before tomatoes were grown as food, they were grown as an ornamental plant, known as the 'love apple'. People did not think that they were fit to eat because they are a member of the nightshade family (many of which are poisonous) and there is a strong, unpleasant odor to the leaves. We can thank Colonel Robert Gibbon Johnson for proving this wrong back in 1820. When a crowd in his hometown of Salem, NJ saw that the tomatoes he consumed did not kill him, the food became a staple in the American diet.

Tomatoes have a great nutritional value. To start with, tomatoes contain four of the basic nutrients from the recommended dietary allowance (RDA). They contain 40% of Vitamin C, 15% of Vitamin A, 8% of Potassium, and 7% of iron for women (10% for men). The red pigment of tomatoes is lycopene. Lycopene acts as an antioxidant, which helps to neutralize free radicals that can damage cells in the body. Studies have been conducted indicating that consuming tomatoes reduces the risk of developing rectal, colon, and stomach cancer. Tomatoes also contain two powerful compounds, coumaric acid and chlorogenic acid, which seem to be able to block the effects of nitrosamines (strongest carcinogen in smoke) and thus reduce the risk of lung cancer.

Dishes that are based around tomatoes are considered health choices. Tomatoes have a low calorie count at only 20 calories per 100 grams. Tomatoes and tomato-based foods/sauces are often recommended in weight loss because they provide essential nutrients, fill the stomach, but do not add many calories.

Most foods lose some of their nutritional value when cooked. This is another wonderful thing about tomatoes because cooking them actually releases some additional benefits.

When choosing tomatoes, be sure to pick the best shades of red. Fresh, local produce is always best, but you do not have to actually worry about the availability of fresh tomatoes. Tomatoes do not lose any of their nutritional value during processing. This means that canned tomatoes and tomato sauces are just a beneficial as fresh tomatoes.

In conclusion, cooked or raw, tomatoes taste great and provide far too many health benefits for you to not consider them. My personal favorites are fresh tomato sandwiches with vegenaise and whole-wheat pasta with tomato sauce.

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"Health and Nutrition Benefits of Eating Tomatoes." LifeStyle Lounge

Lisa Carattini, "Health Benefits of Tomatoes." Essortment Articles

"The Tomato Had To Go Abroad To Make Good." PLANTanswers