Now the days are getting warmer it’s a welcome change to think about enjoying salads again. Tomatoes are a delicious addition to any salad, but look for those grown on the vine or those having a particularly good flavour – they cost more but you will certainly taste the difference. Or you could get cheaper ones by growing your own.

What is in a Tomato?

Nutrients are based on 100 grams and a raw tomato

•    Calories: 21.11 kcal
•    Protein: 1.11 grams
•    Carbohydrates: 4.44 grams
•    Fibre: 1.11 grams
•    Fat: 0 grams
•    Calcium: 4.44 milligrams
•    Phosphorus: 24.44 milligrams
•    Potassium: 222.22 milligrams
•    Zinc: 0.11 milligrams
•    Iron: 0.44 milligrams
•    Magnesium: 11.11 milligrams
•    Vitamin A: 62.22 micrograms
•    Vitamin B1: 0.055 milligrams
•    Vitamin B2: 0.044 milligrams
•    Vitamin B3: 0.66 milligrams
•    Vitamin B6: 0.077 milligrams
•    Vitamin C: 18.88 milligrams
•    Vitamin E: 0.377 micrograms
•    Folate (folic acid): 15.55 micrograms

(Certainly has all the nutrients of a fruit – Beeble)

Beta-carotene

Tomatoes are often thought of as a vegetable but are actually fruits (we aim to teach our readers! – Beeble) and they contain high levels of beta-carotene (converted by the body into vitamin A) which protects the immune system and helps maintain healthy body tissue.

Vital Antioxidants

They also contain vitamins C and D and the minerals zinc and selenium – all are vital antioxidants. One medium sized raw tomato contains half the daily recommended amount of vitamin C. Another antioxidant produced by tomatoes is lutein which is believed to protect the retina from free radical damage. Tomatoes also contain calcium which is good for teeth and bones, potassium which has been linked to the reduction of high blood pressure and niacin which helps lower cholesterol.

Lycopene

Tomatoes contain the antioxidant lycopene which helps to prevent cell damage and research has shown that it can protect the body against cancer, heart disease and even sun damage. Research has also suggested that tomatoes boost the production of procollagen in the skin which helps keep it young looking.

We usually associate healthy eating with raw fruit and vegetables, but in the case of tomatoes the cooking process releases the lycopene in a concentrated form that is more easily absorbed by the body. This means that not only do cooked tomatoes contain more lycopene than raw ones, but also tomato puree, ketchup and cooked tin tomatoes are useful sources of this antioxidant.

However, watch out for the levels of salt and sugar in ketchup, purees and soups and try to select those with less of these additives. Also remember that cooking reduces certain nutrients especially Vitamin C, so the best solution is to include both raw and cooked tomatoes in your diet.

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This entry was Posted on Wednesday, April 15th, 2009 at 12:23 pm and is filed under Diet, Fruit. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.