All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Jams

Jicama

Juices

Kale

Kiwis

TOMATOES

Typical serving size:

1 medium tomato (4
3 oz or 123 g)

HOW THEY HARM

Indigestion and heartburn

Allergies

Headaches Canker sores

WHAT THEY HEAL

Cancer Heart diseases Tomatoes are actually a type of berry, and were called “love apples” in the 16th century
Varieties include baby plum, beefsteak, cherry, plum, vine, and yellow cherry
Equally delicious raw or cooked, tomatoes are low in calories and rich in vitamins and other healthful substances
One medium-size ripe tomato contains only 26 calories, together with about 23 mg of vitamin C and 20 mcg of folate
Tomatoes, like potatoes, sweet peppers, and eggplants, belong to the nightshade family
Brought to Europe from Central America by the Spanish during the 16th century, tomatoes were grown as decorative plants in northern Europe, where it was feared that the poisons in the leaves might be present in the fruit as well
Colonists emigrating from that area imported this misconception to the New World
Meanwhile, the Spanish and Italians discovered that tomatoes were indeed edible, and as they immigrated to North America, they brought their taste for tomatoes with them
Today, the tomato is one of the world’s leading vegetable crops, although botanically the tomato is a fruit
TOMATO FACT

Lycopene, the powerful antioxidant in tomatoes, is fat-soluble
So adding a little olive oil or other healthy fat to tomato dishes increases absorption

Health Benefits

Helps prevent cancer
A well-known Harvard study showed that men who regularly ate tomato- based foods had lower rates of prostate cancer
Researchers theorize that lycopene—a powerful antioxidant—is the natural cancer-fighting agent in tomatoes
The best way to get lycopene is in tomato sauce, tomato paste, tomato juice, and even ketchup
Lycopene is most concentrated in tomato paste
Tomatoes also contain a compound called chlorogenic acid, which may help guard against cancer by blocking the effects of certain environmental toxins—for instance, nitrosamines, cancer- causing compounds in tobacco smoke and cured meat
Prevents heart disease
The jellylike substance surrounding tomato seeds is high in salicylates, which have an anticlotting effect on the blood
This may be partially responsible for tomatoes’ protection against heart disease
Researchers also are finding that lycopene plays a role in heart health, lowering LDL cholesterol, increasing activity of the antioxidant enzyme superoxide dismutase (SOD), and reducing in DNA damage in white blood cells
50% more lycopene is contained in a Crimson type of tomato vs
a regular tomato

Health Risks

Digestive distress
An unidentified substance in tomatoes and tomato-based products can cause acid reflux, leading to indigestion and heartburn
People who often have digestive upsets should try eliminating tomatoes for 2 or 3 weeks to see if there is any improvement

Allergies

Tomatoes are a relatively common cause of

Allergies

Headaches
Solanines are toxic substances present in minute quantities in all members of the nightshade family: They may trigger headaches in susceptible people
Canker sores
Tomatoes can make these mouth sores even more painful

Allergies

Add sliced tomatoes to a breakfast egg sandwich

Bake sliced tomatoes, breadcrumbs, parmesan and garlic into a ready-made pie crust

Stuff tomatoes with tuna salad

Buying Tip

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Choose fresh tomatoes that are a deep red color for highest lycopene content

Vine-ripened tomatoes have more lycopene than those that are picked early and allowed to ripen off the vine
So it makes sense to grow your own tomatoes or buy from a local farmers’ market

Choose canned or jarred tomatoes with reduced or no sodium added

Storing Tips

Ripe tomatoes should be stored at room temperature
At 40°F (4°C) or below, the flesh becomes mealy

Store unopened canned, jarred, or tetra-pack tomatoes in a cool cupboard for up to 1 year