Tomatoes are fruits from the nightshade family, whose relatives include eggplant, peppers, and potatoes. Despite the fact that tomatoes are botanically a fruit, they are usually prepared and consumed as a vegetable. In terms of nutrient content, tomatoes are more similar to vegetables than fruits. Ripe tomatoes come in various colors and shapes, not just red and round as we remember them before 1989.
Tomatoes are composed of 95% water. The remaining 5% is mainly carbohydrates (4% are usable carbohydrates and 1% is fiber, primarily insoluble). Tomatoes are a good source of several vitamins and minerals, such as vitamin C, vitamin K, folic acid, potassium, and many others.
Tomatoes are the main dietary source of the carotenoid lycopene, which is associated with many health benefits. Lycopene is a pigment that gives tomatoes their red color – its highest concentration is in the tomato skins. The riper and redder the tomato, the more lycopene it contains. Lycopene is an antioxidant that protects our cells from damage by free radicals, helps reduce high cholesterol levels and the risk of cardiovascular diseases, supports good immune system function, and reduces the risk of certain types of cancer and degenerative diseases. It is important to note that the usable lycopene content increases with heat processing, and consumption together with fats improves its utilization.
Tomatoes are also a source of other very beneficial antioxidants, such as chlorogenic acid, naringenin, and beta carotene.
Tomatoes have been a staple in our kitchens for many years, are well tolerated, and allergies to them are rare. However, some experts consider them controversial and recommend excluding the entire group of nightshade vegetables from the diet for certain types of diseases (mainly autoimmune). But large bulletproof studies to support these claims do not yet exist, and it is generally recognized that the benefits of tomatoes and other nightshades outweigh their potential risks for most of us.
Tomatoes can be incorporated into your diet in all possible ways. In raw or cooked form or in the form of various products – tomato pastes, purees, crushed tomatoes, etc. Just be cautious of some processed tomato products, which can also be a significant source of added sugar, such as some ketchups.
