Fresh Tomatoes

Description

Tomato is an edible berry of the nightshade family Solanum lycopersicum. Tomatoes are nutrient-dense fruits,  a great source of the antioxidant lycopene, vitamin C, potassium, folate, and vitamin K. Tomatoes come in different colours the most common in Nigeria being red, they vary in shapes from oval, elongated to oblong with smooth thin skin. They are grown in temperate climates across the world, however in greenhouses, they can be grown all year round.

Many medical studies point to the potential of tomatoes in suppressing cancer especially prostrate. When consumed fresh, it maximizes the benefits but can also be made into different delicious recipes.

Nutritional Facts

One cup of sliced or chopped raw tomatoes is packed with the following nutrients (source):

• 32 calories (kcal)
• 170.14 g of water
• 1.58 g of protein
• 2.2 g of fiber
• 5.8 g of carbohydrate
• 0 g cholesterol
• 18 mg of calcium
• 427 mg of potassium
• 43 mg of phosphorus
• 24.7 mg of vitamin C
• 1499 international units (IU) of vitamin A
• alpha-lipoic acid
• lycopene
• choline
• folic acid
• beta-carotene
• lutein

The cooking of tomatoes is said to increase the availability of certain nutrients

Benefits of Tomatoes

1. Eye Health

Tomatoes are rich in vitamin A, lycopene, lutein, and beta-carotene antioxidants that have shown the ability to protect your eyes from environmental aggressors.

Research shows that age-related eye diseases have been reduced at a rate of 35% for people who consume lutein, beta-carotene, and lycopene which are all present in tomatoes.

     2. Heart Health

Tomatoes contain potassium, fibre, choline, and vitamin C  which support a healthy heart. Intake of Lycopene has been shown to reduce bad cholesterol which in turn stabilizes blood pressure and a healthy heart.

   3. Cancer

Lycopene and beta-carotene help to reduce the effects of free radicals on the skin that damage the cells resulting in cancer. Increased intake of tomatoes may reduce the development of cancer and can cause the cancerous cells to die off.

   4. Skin

Vitamin C is effective in reducing aging signs like skin sagging, wrinkles, etc.  Tomatoes are a very dense source of Vitamin C. Improving your intake of tomatoes can increase the production of collagen which is responsible for the elasticity of the skin, and collagen production is dependent on Vitamin C.