A Healthy You: Tomatoes Can Benefit Your Health

Cindy Gates RD, LD, CWC, CLT

Tomatoes are found all year round, but you can only find sweet, locally grown tomatoes in mid to late summer months. In some studies, lycopene in tomatoes have been linked to decreased risk of prostate cancer, atherosclerosis, and decreased blood pressure. Read more to learn about how tomatoes can benefit your health.Tomatoes are part of the nightshade family of vegetables (Solanaceae). Once thought to be poisonous, humans were fortunate enough to find out otherwise. And while we all know they are technically a fruit, don’t tell the U. S. customs regulations that as they categorize them as a vegetable (as does the culinary world). But whatever you want to call them, with around 7,500 varieties produced today, there is sure to be a tomato size, color and taste to fit everyone’s needs from sauces, to salads, to canning and drinks. And that is a good thing, because these little beauties carry quite the nutrient dense profile. One cup of red raw tomatoes chopped or sliced has only 32 calories, 7 grams of carbohydrates, 2 grams of protein and zero grams of fat. BUT, that same amount is also a very good source of fiber, vitamins A, C and K, potassium and manganese, and good source of vitamin E, thiamin, niacin, vitamin B6, folate, magnesium, phosphorus and copper.Tomatoes and CancerPrevious research suggested that the lycopene in tomatoes strongly guarded against prostate cancer. In part, this was thought to occur because lycopene concentrates in prostate tissue. However, subsequent research into prostate cancer itself has revealed subtle differences within this cancer type that make it hard to fully assess a cancer/diet relationship. As such, in 2014 AICR downgraded their statements linking lycopene and prostate cancer to “Limited Evidence No Conclusion Possible”. That said, the AICR continues to support the overall anticancer effects of lycopene as it has shown to stop the proliferation of several cancer cell types including breast, lung, endometrium and prostate cancer.Cardiovascular HealthWhile the high levels of antioxidants in tomatoes are a major boon to their anticancer reputation, they are also the reason why tomatoes are coming up as strong supporters for a healthy cardiovascular system. In animal and limited human studies, lycopene, and powerful antioxidant, has been associated with a decreased risk for atherosclerosis (thickening of the blood vessels) by lowering cholesterol levels. A decrease in blood pressure was also seen in some of the lycopene studies. Tomatoes’ high potassium content most likely plays a role there as well. Although most of the studies were done with concentrated lycopene supplements, it certainly supports the consumption of tomatoes as part of an overall healthy diet. And, don’t forget that lycopene concentration increases with processing, so it is higher in tomato sauce and tomato paste than fresh tomatoes. Perfect for enjoying year round! Some other sources of lycopene are watermelon, guava, grapefruit, red cabbage, mango and cooked sweet red peppers.Season, Selection and StorageTomatoes like warmer climates and can grow year round, especially in hothouse environments. But in locations with seasonality, you will find sweet, local grown tomatoes only in the mid to late summer months. Look for vibrancy of color – red, orange, yellow, green and even purple – and know that all colors offer nutritional benefits (lycopene is color specific). The skin should be firm, but give a little to the touch and should be free of bruises and wrinkles.Tomatoes are best kept out of the fridge as their flavor and sweet smell is maximized at room temp. They will continue to ripen post harvest so if you are not ready to eat them just yet they will last in the refrigerator for a couple of days. Just be sure to take them out of the fridge about 30 minutes prior to eating to bring them back up to room temperature.My favorite way to eat tomatoes is to slice on a good piece of French bread, slice of provolone cheese and some basil leaves. This can be eaten cold or grilled on the stove with a little olive oil.