Though technically the tomato is a fruit, it was officially categorized as a vegetable for taxation purposes in an 1893 Supreme Court ruling, and it has been gaining popularity as a vegetable ever since.

The USDA reports that tomatoes are the second most commonly consumed vegetable in the US, second only to potatoes.  Americans consume about 46 pounds of potatoes per person each year and 31 pounds of tomatoes per person each year.

Only 200 years ago tomatoes were thought to be poisonous since the plant belongs to the nightshade family, of which some species are truly poisonous.

Health benefits

“Today we know that tomatoes are rich sources of a variety of beneficial nutrients and phytonutrients, including Vitamins A, C, E and Folic acid, carotenoids such as lycopene, beta-carotene and lutein.  Health promoting phenolic compounds include flavonoids, phenolic acids and tannins,” said Dr. Pam Duitsman, a nutrition and health education specialist with University of Missouri Extension.

Many of these compounds are strong antioxidants and work synergistically with one another.  One medium tomato provides about 22 calories, 292 mg potassium, 5 grams of carbohydrate, 1 gram of protein and 1.5 grams of dietary fiber. 

“Studies show that when tomatoes are eaten along with healthy fats, like extra virgin olive oil or avocado, absorption of their bioactive compounds is increased,” said Duitsman.

Science supports beneficial effects of the bioactive compounds in tomatoes, and reports associate their consumption with a reduction in inflammatory processes, cancer, cardiovascular diseases and hypertension, diabetes and other chronic diseases.

Choosing flavor

“For flavor and nutrition, nothing can beat a fresh tomato that has come to complete maturity on the vine,” said Duitsman. “Commercially grown tomatoes are often picked while still green, when they are more durable for transport, and ripened in transit.  By the time they are displayed in the store, their appearance may be that of a ripe tomato, but they are much less palatable. 

For a fresher tomato taste, Duitsman recommends looking for locally grown tomatoes at your grocer, visiting your local farmer’s market, or growing your own.

Select plump, heavy-for-their-size tomatoes with smooth, bright, shiny skin.  They should be firm, yet yield to gentle pressure, and be free from bruises, blemishes or deep cracks (fine cracks around the stem are okay). 

Avoid tomatoes that are soft, blemished, moldy or hard.  Some say the best way to choose a ripe tomato is by the fragrance, which should be strong, sweet and earthy.

“When purchasing for a recipe, keep in mind that one pound of tomatoes is about two cups chopped or three medium tomatoes,” said Duitsman.

Store whole tomatoes unwashed at room temperature, away from direct sunlight.  Unripe tomatoes ripen in three to four days.  Do not refrigerate under-ripe tomatoes. Ripe tomatoes should only be refrigerated if they cannot be used before spoiling. 

Cut or chopped tomatoes or tomato products should always be covered and stored in the refrigerator if not eaten within two hours of preparation.

Variety of uses

Tomatoes are very versatile, lending themselves to a diverse array of recipes.

“No matter how you choose to prepare them, tomatoes retain beneficial qualities. Vitamin C levels tend to be higher in fresh raw tomatoes, but the carotenoids are more bioavailable after cooking and processing,” said Duitsman.

Use raw tomatoes to make fresh salsas or as a base for soups and sauces.

Toss sliced red, yellow and green tomatoes with your favorite low-fat dressing for a quick salad. 

Toss with other summer veggies such as chopped zucchini and garlic, add extra virgin olive oil and sauté, or brown in the oven. 

Grill or broil tomato slices topped with freshly grated parmesan and drizzled with extra virgin olive oil. 

Add fresh flavor to any sandwich by adding a slice. 

“When you are unable to find a fresh tomato, you may use canned for many recipes.  Just watch out for sodium content and other unnecessary ingredients,” said Duitsman.

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