This fruit is native to the American continent and Europe. It was initially used as an ornamental plant and it was not until the end of the 18th century that it was cultivated for consumption.
You have probably come across a wide variety of tomatoes (raf, ox heart, kumato, cherry, etc.); more than 20,000 varieties of tomatoes have been developed in the world with peculiar shapes, colours and aromas . Most are red, but there are also yellow, orange, pink, purple, green or even multicoloured and striped ones. Whichever variety you choose, you will benefit from its nutritional properties, which is why the WHO recommends its consumption.
Properties of Tomato
Tomatoes contain few calories. One hundred grams provide only 18, since most of their weight (95%) is water. Their sweet and sour taste is due to a small amount of simple sugars and some organic acids, such as citric and malic, which make them appetizing and digestive.
Compared to other fruits and vegetables, it has little fiber (1.8%) but the seeds, pulp and skin are enough to promote intestinal transit.
1. Provides antioxidant vitamins
It stands out for its content of the trio of antioxidant vitamins C, E and A, the latter in the form of the precursor beta-carotene.
Eating 200 grams of tomatoes covers 80% of the daily requirement of vitamin C, 27% of vitamin A and 13% of vitamin E. The three vitamins prevent tissue degeneration, premature aging and collaborate with the immune system.
The content of B vitamins is notable, higher than that of other vegetables, especially vitamins B1, B6 and especially folic acid (200 g cover 25% of the needs). These nutrients help obtain energy from food and benefit the nervous system.
2. It is rich in minerals
Tomatoes contain a good variety of minerals. The most abundant are potassium (300 mg/100 g), phosphorus (27 mg) and magnesium (20 mg). The iron they provide is not insignificant (0.5 mg/100 g), so 200 grams cover 6% of the daily needs of an adult woman and 8% of that of a man.
3. It has a lot of lycopene
One of the great virtues of tomatoes is their lycopene content (about 3,000 mcg/100 g), the well-known carotenoid pigment with antioxidant effects that gives them their attractive red color.
Benefits of Tomatoes for your Health
According to several studies, individuals who consume more lycopene acquire extraordinary protection against cardiovascular diseases, reduce the risk of suffering from diabetes, Alzheimer's, blindness, deafness and other disorders associated with premature aging.
1. Protects the bones
A study conducted in Canada has shown that lycopene contributes to healthy bones, especially in women after menopause.
2. Helps protect cells
It is attributed an important protective effect against cancer in relation to several organs, especially kidney, prostate, lung, intestine, stomach and lungs.
As an antioxidant, lycopene is more potent than vitamin E and its effect is multiplied when accompanied by other carotenes such as phytoene, lutein and beta-carotene. The latter can be transformed into vitamin A when the body needs it to protect the skin, eyes or participate in the growth and regeneration of bones or in the formation of embryonic tissue.
3. Take care of your heart
The properties of lycopene have led scientists at the University of Cambridge (United Kingdom) to investigate the effectiveness of taking a 7 mg pill daily (equivalent to two and a half tomatoes) in the treatment of heart conditions.
The research confirmed the results of previous studies, such as one from the University of the East (Finland), which had followed the evolution of a thousand men aged 46 to 65 for 12 years and had found that those with higher levels of lycopene in their blood had a 60% lower risk of suffering a heart attack.
Caprese Sandwich
Do you want to have a quick, vegetarian, fresh and low-calorie dinner? Try this Caprese sandwich! It's filled with fresh basil and tomatoes, it's simple, very easy to prepare and delicious.
Sometimes the best things in life are the simplest, and this Caprese sandwich recipe proves it… It’s so easy to make, but still incredibly delicious, thanks to the sweet, juicy tomatoes, fresh basil, and mozzarella cheese. Place them between slices of focaccia, whole wheat bread, or keto bread and you’ve got yourself a delicious lunch or dinner.
Ingredients
4 pieces of Focaccia, or 4 slices of whole wheat or Keto bread
1 handful of arugula
1 ball fresh mozzarella, sliced
2 ripe tomatoes, sliced
10 roasted cherry tomatoes (optional)
1 roasted onion (optional)
1 bunch of basil leaves
Extra virgin olive oil
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Salt and black pepper
Elaboration
Make sandwiches using the focaccia/intergal bread with the arugula, mozzarella and tomato slices. Add the roasted tomatoes and some roasted onions, if desired.
A good option to roasted onion: Cut half an onion very finely, put it in a bowl with water to cover it and add a splash of Modena vinegar; place everything in the microwave for 2 minutes at maximum power, drain and let cool.
Finally, cover with basil leaves, a drizzle of olive oil and season with salt and pepper.
Tomato Salad with Couscous
This Israeli salad recipe is packed with raw and roasted cherry tomatoes, feta cheese, chickpeas and herbs… perfect for a potluck or to take to the beach in a Tupperware.
Roasted cherry tomatoes are easy to make, but they take a while to cook in the oven…we suggest making them ahead of time – they can sit at room temperature until done. prepares the salad. When you get home, have a glass of wine, cook the couscous, check your Instagram... do anything besides stare at the oven waiting for the tomatoes... they will be ready in no time and your kitchen will smell amazing.
Ingredients (4 people)
400g cherry tomatoes, (half for roasting, half raw)
Extra virgin olive oil
1 cup dry couscous
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1 tablespoon lemon juice
1 clove of garlic, minced
6 sprigs of fresh thyme or 2 tablespoons of dried thyme
250grs of cooked chickpeas
½ tsp smoked red paprika (optional)
1 bunch of fresh basil
2 medium cucumbers, thinly sliced
200 grs of crumbled feta cheese
Salt and black pepper
Elaboration
Roast 200g of cherry tomatoes in the oven. They can be prepared in advance and stored in the refrigerator for a few days.
Cook couscous according to package directions until al dente. Drain and let cool.
In a large bowl, combine 1 tablespoon olive oil, lemon juice, garlic, thyme, ¼ teaspoon salt and several grinds of black pepper.
Add the cold couscous and stir everything together. Cut the remaining raw cherry tomatoes in half and add them to the bowl along with the roasted tomatoes, chickpeas, basil, cucumbers and feta cheese.
Top with more fresh herbs and a generous drizzle of olive oil. Season to taste.
To bake the tomatoes: Cut them in half and season them with oil, salt and the spices you like. Once seasoned, put them in the oven preheated to 200° and they are ready in 10 minutes. You can also make them in the microwave and the time will be similar. Take them out when you see that they are well poached.
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