High on the list of the top ten super foods is the humble tomato. Although often thought of, and indeed usually cooked as, a vegetable, it is actually the fruit of the tomato plant, solanum lycopersicum.
Belonging to the Nightshade family (although thankfully not deadly!), the tomato has been around for thousands of years, first documented to be used by the Aztecs and cultivated in Southern Mexico some 500 years BC.
Tomatoes are rich in the antioxidant, lycopene and they have more benefits than you can shake a stick at, well more than an apple actually. Here's a few to start with:
- low in calories, just 18 calories/100g
- no cholesterol!
- low in fat
- low in sodium
- good source of Vitamin C: containing 21%/100g of the RDA
- good levels of Vitamin B Complex: Folates, Thiamin, Niacin, Riboflavin
- source of essential minerals: Iron, Calcium, Manganese
- high in potassium
- reduces effects of stress
- cures headaches
- regulates blood sugar
Rich in immunity boosting vitamins, minerals and dietary fibre, the Lycopene in tomatoes has been scientifically proven to protect against:
- gall and kidney stone
- heart disease
- high blood pressure
- strokes, diabetes
- eye diseases such as macular degeneration
- various forms of cancer to include stomach, colon, breast, lung, esophageal, ovarian, cervical, rectal and pancreatic
- osteoporosis
Amazingly, studies have shown that the risk of prostate cancer drops by as much as 30 to 40% when a man consumes a high intake of Lycopenes.
Tomatoes are an exception to the usual rule that raw food is better for you than cooked. The water they contain evaporates during the cooking process making the concentration of Lycopene much greater.
The beta-carotene found in tomatoes and also responsible for giving them their red colour (the brighter they are, the better for you!) works to protect the cells and structures of the body from harmful free radicals and has been found to protect the skin from harmful UV rays. Zea-Xanthin, maintains healthy skin and bones and bioflavanoids and carotenoids, known for anti-inflammatory properties, can help reduce back pain or arthritis.
Astonishingly, there are around 7,500 varieties of tomato with China producing over 41,000 tonnes each year. Hardly surprising they are tipped as the world's most popular fruit!
One tomato or 7 cherry tomatoes equate to one of your five a day.
Now you're convinced, go find yourself some tasty tomato recipes.
Enjoy!
Shelley Costello is a yoga teacher, writer and wellness coaching helping others to overcome challenge and change to live a happier, healthier and more fulfilled life.
A qualified yoga teacher and life coach, she has studied many areas of wellness to include nutrition, relaxation, Ayurveda, meditation, relaxation, Indian Head massage, Buddhism and different self development programmes and techniques.
Shelley has published two books and several articles with the International Yoga Magazine. She writes and publishes articles regularly on self development and wellbeing and is currently writing her third book.
Visit Shelley Costello at http://www.shelleycostello.net
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