Healthy facts about eating tomatoes

The tomato is one of the world's leading vegetable crops (though technically the tomato is a fruit). The tomato is loaded with vitamins and is a great source of nutrients whether eaten raw or cooked. Here are some highlights of its illness-fighting powers.

Studies show men who regularly ate tomato-based foods had lower rates of prostate cancer. Researchers believe lycopene — a powerful antioxidant — is the natural cancer-fighting agent in tomatoes. Other studies show lycopene provides defense against a number of other conditions, including other cancers and heart disease. It is known to slow down damage to human cells caused by aging and disease.

Tomatoes that have a crimson gene — making them a deep red colour — contain more lycopene than paler tomatoes. A crimson tomato is said to have up to 50 percent more lycopene than a regular tomato. Vine-ripened tomatoes have more lycopene than those that are picked early and allowed to ripen off the vine. Tomatoes contain a compound called chlorogenic acid, which may help guard against cancer by blocking the effects of certain environmental toxins. Lycopene is in the skin of tomatoes, so if you are making tomato sauce, leave the skin on. Also, lycopene is fat soluble, so cooking tomatoes with a little oil increases absorption.

One medium-size ripe tomato contains only 26 calories, together with about 23 milligrams of vitamin C and 20 micrograms of folate.  The jellylike substance around the seeds is actually high in salicylates, which have an anticlotting effect on the blood. This may be partially responsible for tomatoes' protection against heart disease.  On average, 125 millilitres (1/2 cup) of canned tomato sauce contains about 40 calories, which may increase substantially with the addition of oil. The same amount of canned tomatoes contains only 25 calories. Tomato paste is a concen­trated source of nutrients — 100 millilitres (3.5 ounces) contains about 90 calories, 50 milligrams of vitamin C, together with good amounts of beta carotene, the B-group vitamins and 1,100 milligrams of potassium. Canned tomato juice, like fresh tomatoes, is a good source of vitamin C although some vitamin C is lost in the processing.

Tomatoes are popular in all kinds of dishes because of its sweet taste, but the health benefits with eating them can't be overlooked.