The “Real Good Food” series will highlight raw foods that are nutritional powerhouses. In this age of processed garbage, it is still possible to make nutritious meals at home if you use real foods.
You Say Tomato, I Say Tomahto
Tomatoes are ripe fun facts. They are a member of the nightshade family, a very diverse family of vegetables that includes toxic plants such as the mandrake and belladonna, but is also home to several kitchen staples such as bell peppers, eggplant and potatoes, as well as oddities like tobacco. Up until about 100 years ago, tomatoes were thought to be poisonous and were often cooked for hours to eliminate the “poisons” in the meat of the plant. Although known mostly for their use in Italian cuisine, tomatoes are native to South America and weren’t introduced in Europe until the 16th century. The word tomato is derived from the Aztec word “xitomatl,” which means “plump thing with a navel.” The tomato is actually a fruit, or technically a berry, but in 1893, the U.S. Supreme Court officially ruled that the tomato is a vegetable because it is prepared like one. So, it is legally considered a vegetable (whatever that entails).
Better Off Red
The tomato makes the cut as a Real Good Food mostly because of one nutritional component - Lycopene. Lycopene is a carotenoid that is found in abundance in tomatoes, and is the pigment that gives them their deep red color. It also happens to be a powerful antioxidant and has been linked by many studies with the ability to help reduce the risk of prostate cancer! Lycopene acts as a natural SPF, protecting your skin from solar radiation. Ongoing research suggests that it can also help fight several other diseases such as macular degenerative disease and serum lipid oxidation, along with several other types of cancer. Research has shown promising results with tumors and several forms of cancer, so keep an eye out for more good news surrounding lycopene in the future. One interesting thing about lycopene is that it becomes more bioavailable (your body can ingest it better) when it has been processed – meaning you get more benefit from your tomatoes by getting them from cooked or processed sources such as pastes and sauces. In addition, since lycopene is a carotenoid, it is a fat-soluble nutrient and is best consumed with fat from things like olive oil, avocadoes, or nuts to ensure that it is maximally absorbed.
On top of being the richest source of lycopene that we know of, tomatoes contain ample amounts of many other beneficial compounds. They have a set of phytochemicals known as “the three amigos” because they are usually seen together in nature – phytofluene, zera-carotene, and phytoene. These three antioxidants are believed to have very powerful disease-fighting capabilities. You will also find significant amounts of the eye-healthy compound lutein, and the jelly-like substance that surrounds the seeds has tons of vitamin C in it Add in high amounts of potassium, phosphorus, and vitamins A and B, and you’ve got yourself one heck of a nutritional powerhouse in a tasty package.
As we mentioned earlier, tomatoes are the perfect food for sauces and soups since any form of processing increases the bioavailablility of lycopene. They are also great eaten raw, either chopped up in salads, or eaten whole like an apple; they are fruits after all! Vine-ripened varieties have more vitamin C and usually taste better as well, since they aren’t artificially ripened with ethylene gas like many store-bought fruits and veggies, so buy the vine-ripened type when you can.
Post any tasty recipes you have that use tomatoes, and make sure to work these into your diet whenever possible!
Resources:
Bowden, Jonny, Ph.D, C.N.S, The 150 Healthiest Foods on Earth. Beverly, MA: Fairwinds Press, 2007
Margen, Sheldon, M.D., and the Editors of the UC Berkeley, Wellness Letter. Wellness Foods, A to Z: an indispensible guide for health-conscious food lovers. New York, NY: Rebus, Inc. Health Letter Associates, 2002
Nuwanee Kirihennedige – Is a nutritionist and dietician that works with athletes and health minded individuals on sports performance and weight loss. Nuwanee currently is the nutritionist for the California Strength Academy in San Ramon California. Nuwanee can be reached at nuwanee@californiastrength.com.