Sonoma Diet Powerhouse Food #9: Tomatoes

One cup of tomatoes contains just 37 calories but has 57% of the recommended Daily Value of vitamin C. As well, a cup of tomatoes contains almost every other vitamin in the alphabet: A (23% DV); B1 (thiamin – 8%); B2 (riboflavin – 6%); B3 (niacin) – 6%; B5 (pantothenic acid – 5%); B6 (pyridoxine 7%); and E 4%. It is also rich in heart-protective potassium (11%) and folate (7%), as well as fiber (8%) for colon health and reducing cholesterol.



High intake of the antioxidant vitamins A and C has been shown to reduce progressive inflammation which damages cells and leads to chronic debilitating conditions, as well as the severity of atherosclerosis, diabetic complications, asthma, and colon cancer.



However the real star ingredient in tomatoes these days is lycopene. Lycopene is the antioxidant carotenoid which gives tomatoes their vibrant red color. Lycopene has been shown to protect against a growing list of cancers, including colorectal, prostate, breast, endometrial, lung, and pancreatic. Scientists are finding that it is the array of nutrients included in tomatoes, including, but not limited to lycopene, that provides so much health value. Carotenoids are fat soluble, and so eating them with (healthy) high-fat foods like oilive oil or nuts enhances their cancer-fighting power.



In summary: tomatoes are great for your health; cooked are more powerful than fresh (higher concentration of lycopene); and combining them with olive oil makes the lycopene more bio-available.



Tags: tomtatoes for health, heart-healthy fruit, anti-cancer fruit