One of the easiest superfoods to incorporate into your meals is the tomato. This fantastically versatile vegetable (which is, technically speaking, a fruit) has enormous health benefits, whether it’s eaten fresh in a salad or semi-dried as a tasty pizza topping.
Round, red and full of juice
One of the most notable attributes of the tomato is its rich red colour. The red pigment in ripe tomatoes, known as lycopene, is a particularly effective antioxidant. Lycopene may reduce the risk of prostate cancer and other types of cancer, however further research is needed to confirm this.
Some recent research has suggested that the jelly around the tomato seed may be able to help stop blood from clotting, a process known as thrombosis. Blood clots are often responsible for heart attacks, strokes and blood vessel problems. So this commonly used “vegetable” may also have a role in improving heart health.
Tomatoes are also rich in vitamin C, a potent antioxidant that is needed by the body to produce a number of hormones and proteins, including collagen — a protein present in the skin and connective tissues. Vitamin C is also needed for a healthy immune system and it helps increase the absorption of iron.
Enjoying tomatoes
Try this tasty five-minute pasta sauce. Slice eight tomatoes into quarters and sauté with fresh garlic and onion. Add a couple of handfuls of baby spinach leaves and cook until just wilted. Mix through cooked pasta and serve sprinkled with freshly crumbled low-fat ricotta cheese and pine nuts.
Make your own semi-dried tomatoes. It’s simple! Just cut some Roma (egg-shaped) tomatoes in half and place cut side up on an oven tray. Sprinkle with basil and drizzle with olive oil. Roast in a moderate oven (180°C) for 35 minutes. Enjoy on pasta, in salads and on wraps and sandwiches.
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Tomato tips
Tomatoes are conveniently available all year round.
Select tomatoes that are bright in colour and firm to touch. Avoid bruised or very green tomatoes.
Keeping tomatoes in the fridge will stop the flavour fully developing. It’s best to keep tomatoes at room temperature to allow for a full-bodied flavour and rich red colour.
This information is provided by the Sanitarium Nutrition Service.
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