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| Tomatoes contain the antioxidant lycopene. |
Whether you love sliced beef tomatoes, drizzled with olive oil, or tomato sauce on your linguine pasta – eating tomatoes regularly is good for your heath, as well as your palate.
Here we look at the different health benefits of tomatoes.
Wonder fruit?
Tomatoes are native to South America, but they have been grown and enjoyed in Europe for hundreds of years.
Recently, they have been linked to all kinds of health benefits. One US study found that eating tomatoes regularly could reduce the risk of men getting prostate cancer. The glossy red fruits (which actually come in all kinds of colours, including yellow and deep purple) are packed full of vitamins – including vitamins A, C and E.
They also contain flavonoids (natural anti-inflammatories), potassium and other mineral salts.
Tomatoes contain a high volume of water, and they're refreshing in salads on hot days. They're low in calories too, with around 14 kilocalories per 100g – approximately one and a half classic tomatoes, or five to six cherry tomatoes.
Lycopene
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| Lycopene may help to ward against prostate cancer. |
Much of the interest in tomatoes has been due to the antioxidant lycopene – which helps to mop up damaging free radicals in the body that can harm our cells.
In fact, people living in the West get 85 per cent of this nutrient from tomatoes. Lycopene may help to ward against:
And it could boost the skins ability to protect itself against UV rays. Some studies have suggested lycopene may play a role in reducing bad cholesterol.
Lycopene is even one of the main ingredients in new 'beauty pills'. A study carried out by the dermatology department at Charite University, in Berlin, discovered a link between lycopene based supplements and smoother, less-wrinkled skin.
Tomatoes should be eaten whole to get the full healthy effect.
'The important thing to remember is that you need the whole of the tomato to get its goodness,' says Dr Thomas Stuttaford, an expert in prostate cancer and vice-president of Prostate UK. 'Lycopene is best when combined with other bioflavonoids in tomatoes, which make the lycopene much more effective,' he says.
Sian Porter, a dietician at the British Dietetic Association, adds, 'It's important to remember that lycopene has to be taken as part of a healthy diet and lifestyle.
'It's not a magic bullet, so you can't drink, smoke and eat saturated fats and say it's OK because I'm eating tomatoes. 'It's best to eat tomatoes as part of a Mediterranean diet, with plenty of fruits and vegetables,' she says.
Which tomatoes?
Ripe, red tomatoes are likely to contain more lycopene than paler, watery ones. This is because it's the lycopene that gives them their colour.
Gerry Hayman, spokesperson for the British Tomato Growers' Association, has investigated the lycopene content in different varieties.
'Slow-ripening, imported types of tomatoes tend to have lower levels of lycopene,' says Gerry Hayman.
'They have been bred for long-life, and this interferes with the ripening process,' he says. 'The important thing is to enjoy tomatoes – especially when you're trying to encourage children to eat them.
'Small tomatoes – such as baby plum tomatoes, cherry tomatoes and the piccolo type – tend to be sweeter. Ferrari, cocktail tomatoes and Jack Hawkins tomatoes are also good for lycopene,' he says.
Cook your tomatoes to boost the healthy effect
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Lycopene is found in the cell walls of the tomato. By cooking it, more lycopene is fully released. |
Lycopene is fat soluble, so it helps to cook it in oil, such as olive oil.
'Eating tomato ketchup and pizza topping counts towards lycopene intake,' says Sian Porter.
'Of course that has to be weighed against additives, such as sugar and salt – and it might be better to consume tomato purée,' she says.
Since cooking reduces vitamin C, however, the British Tomato Growers’ Association suggest eating a range of fresh and cooked tomatoes.
Tomato based sauces can be eaten as a soup, added to pasta, stews, bolognese, tomato-based curries, used as a pizza topping or made into a spicy sauce to top falafels or meatballs. Fresh tomatoes can be added to salads, sandwiches or as garnishes to a main meal
'Taste-tastic' recipes
Basic tomato sauce
- Start by lightly frying onion and garlic.
- Add tomatoes (fresh or tinned), tomato purée, oregano and basil and season.
- Cook on a gentle heat until the sauce is deep red and sticks to the back of a spoon.
Use as a base for other dishes, such as bolognese, or add chilli for a spicy arrabiata sauce.
For a delicious bruschetta
- Chop up ripe, flavoursome fresh tomatoes with garlic, fresh herbs and season.
- Brush sliced ciabatta or French bread with olive oil, and toast in the oven.
- Top with the tomatoes when done.
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