The nutritional power of tomatoes

Tomatoes are one of the most popular and versatile fruits found in kitchens around the world. In addition to its delicious taste, tomatoes have an impressive nutritional power packed with health benefits. Whether eaten raw, cooked, in sauces or in salads, tomatoes are a healthy and tasty addition to the daily diet.

Source of Vitamins and Minerals

Tomatoes are an excellent source of essential vitamins and minerals. It is rich in vitamins A, C, E and K, as well as potassium and folate. Vitamin C, for example, is an antioxidant that strengthens the immune system, while vitamin A is essential for vision health and maintaining healthy skin. Potassium is an important mineral for muscle and heart function, while folate plays a vital role in cell health and DNA formation.

The antioxidant power of tomatoes

Tomatoes are a significant source of lycopene, a powerful antioxidant responsible for their characteristic red colour. Lycopene has been linked to reducing the risk of cardiovascular disease, cancer and age-related eye disease. Regular consumption of tomatoes and tomato products may help protect against certain cancers, such as prostate, lung and stomach cancer.

Composition rich in fibre

Another notable benefit of tomatoes is their fibre content. The dietary fibres in tomatoes contribute to healthy digestion and help regulate blood sugar levels. In addition, fibre helps promote satiety, making tomatoes an ally for those who wish to control their weight or lose a few extra pounds.

Did you know that you get more out of your tomatoes by cooking them?

Many of the nutritional benefits of tomatoes are enhanced when consumed cooked. Heating tomatoes helps release lycopene and other nutrients, making them more bioavailable to the body. Therefore, enjoying a homemade tomato sauce or tomato soup can be a healthy and tasty way to enjoy all its benefits.

Tips for incorporating the tomato into your diet

Add them to salads: Tomatoes are a classic ingredient in salads and add a touch of freshness and flavour. Slice, dice or use whole cherry tomatoes to add a colourful touch to your salad.

Make a homemade sauce: Make your own healthy tomato sauce at home. Cook fresh tomatoes with seasonings like garlic, onion, basil and oregano for a tasty and versatile sauce.

Try roasted tomatoes: Cut tomatoes in halves, season with olive oil, salt and herbs of your choice, and roast in the oven until soft and slightly caramelised. These roasted tomatoes are great as a side dish or can be used in sandwiches and pasta.

Make a tomato soup: Prepare a tasty tomato soup using fresh tomatoes, onion, garlic and spices. You can serve it hot or cold, depending on the season.

Make a tomato juice: Extract the juice from fresh tomatoes and add some salt, pepper and spices such as celery and gravy to create a refreshing and nutritious tomato juice.

Use tomatoes in sandwiches and wraps: Add tomato slices to your sandwiches, wraps or burgers for a touch of freshness and moisture.

Make tomato kebabs: Make kebabs by alternating cherry tomatoes with pieces of cheese, olives or other vegetables. Season with olive oil and herbs and grill or bake until lightly browned.

Make a tomato filling: Drain large tomatoes and fill with quinoa, rice, vegetables or cheese and bake until soft and the filling is cooked.

Remember to choose ripe, firm and good quality tomatoes for the best taste and nutritional benefits. Take advantage of all these delicious tips to incorporate tomatoes into your daily diet!

Conclusion

Tomatoes are a real nutritional powerhouse. With its rich content of vitamins, minerals, lycopene and fibre, it offers a variety of health benefits. From promoting cardiovascular health to reducing the risk of certain types of cancer, tomatoes are a food that deserves a special place in our diet. So, the next time you enjoy a tasty meal with tomatoes, remember that you are doing your body good.

Recipes

Caprese salad

Ingredients:

• Ripe tomatoes, sliced
• Slices of fresh mozzarella cheese
• Fresh basil leaves
• Extra virgin olive oil
• Balsamic vinegar
• Salt and pepper to taste

Preparation:

• On a plate, alternate the slices of tomato and mozzarella cheese.
• Add the basil leaves on top.
• Drizzle with olive oil and balsamic vinegar.
• Season with salt and pepper to taste.
• Leave to rest for a few minutes before serving.
  
  

Homemade Tomato Sauce

Ingredients:

• Ripe tomatoes, peeled and seeded, chopped
• Onion, chopped
• Garlic, chopped
• Olive oil
• Fresh basil, chopped
• Salt and pepper to taste

Preparation:

• In a pan, heat the olive oil and saute the onion and garlic until golden.
• Add the chopped tomatoes and cook over a low heat for about 20 minutes, stirring occasionally.
• Season with salt, pepper and fresh basil.
• If you prefer a smoother sauce, blend in a blender or use a hand blender.
• Use the homemade tomato sauce in your favourite recipes, such as pasta, pizza and lasagne.
  
  

Tomato Soup my way

Ingredients:

• 1 kg ripe tomatoes
• 2 medium onions, sliced
• 2 garlic cloves, chopped
• 2 tablespoons of olive oil
• 250g bacon, chopped
• 2 medium-sized potatoes, peeled and thickly sliced
• 1 bay leaf
• 1 teaspoon sugar
• Salt and pepper to taste
• Fresh basil or coriander (optional), for garnish
• Eggs (1 or 2 per person)

Preparation:

• Start by preparing the tomatoes. Make a cross-shaped cut on the bottom of the tomatoes and immerse them in boiling water for a few seconds. Remove them from the water and remove the skin easily. Cut the tomatoes into small pieces.
• In a large pan, heat the olive oil over medium heat. Add the onion, bay leaf and garlic and saute until soft and lightly browned. Add the bacon pieces and cook for a few minutes.
• Add the chopped tomatoes to the pan and saute for a few minutes, stirring occasionally.
• Add the potatoes, sugar and water until all the ingredients are covered. Season with salt and pepper to taste. Stir well and bring the soup to the boil.
• Reduce the heat to medium-low, cover the pot and cook for about 20-25 minutes, or until the potatoes are soft.
• Remove the bay leaf from the pot. Check the seasoning and adjust as necessary. Add the eggs and poach or cook the yolk, according to taste.
• Serve the tomato soup hot, garnished with fresh basil leaves or chopped coriander, if desired. Serve with fresh or toasted bread.
  
  

Ana Neto
(Pharmaceutical)