the benefits of eating TOMATOES

Importance of well balance diet:

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.

By eating TOMATOES you will have the following benefits.


Typical serving size:

1 medium tomato (4
3 oz or 123 g)


Indigestion and heartburn


Headaches Canker sores


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
  • 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


    Tomatoes are a relatively common cause of


    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


  • 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

  • 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