“Scientifically, tomatoes are classified as a fruit. But in cooking, tomatoes are considered a vegetable due to their savory flavor and common use in salads, sauces and main dishes,” Mager said. “They are from the nightshade family, which means they are packed with vital nutrients.”
In fact, this quintessential summer produce has been referred to as a “powerhouse” fruit because of its nutrient density, Mager said. Tomatoes are a low-calorie, low-carb source of vitamins, minerals, fiber and antioxidants.
“Some studies have also noted links between tomatoes and tomato products and a lower incidence of lung, stomach and breast cancer,” Mager said. “Benefits have also been associated with improved skin health by providing some protection against sunburns.”
Tomatoes also provide these nutritional benefits:
- Tomatoes are a great source of vitamin C, potassium, folate and vitamin K.
- Tomatoes’ red color is largely due to its lycopene content. Lycopene is a powerful antioxidant that can help support heart health, reduce the risk of prostate cancer, and reduce inflammation.
- Tomatoes contain lutein and zeaxanthin, powerful antioxidants that may help protect your eyes from the blue light from digital devices, reduce the risk of macular degeneration, and help prevent cataracts.
How to grow and shop for tomatoes
Tomato plants are growing in vegetable gardens at some Endeavor Health hospitals, including Endeavor Health Swedish Hospital, which has a garden used in nutrition classes and tended by community members.
“Always research the best tomato option for the dish you are planning,” Jimenez said. “Also, explore different tomatoes. There are so many options, and they all deliver different flavors and shine when used properly.”
Almost every summer garden (container or otherwise) has a tomato plant. Tomatoes grow best in 68 hours of full sun every day with moist soil and cages or stakes to help keep growing plants vertical. Once flowers appear, fruit is typically ripe within 1-2 months. Smaller varieties mature faster.
Locally grown tomatoes usually have more flavor than grocery store produce due to the natural ripening process, Mager said.
When shopping for tomatoes, look for fruit that’s firm with no bruises. Take a whiff: If there’s no aroma, the tomato may not have as much flavor. Store tomatoes at room temperature, stem side down. Pop them in the fridge only if they become fully ripe.
Try Chef Wes and Chef Sam’s Grilled Chicken Street Tacos with Roasted Tomato Salsa and Corn Slaw with Tomatillo Vinaigrette if you’re in an Endeavor Health hospital café during the month of August or make his original recipe yourself at home. Below is their summer-fresh street tacos recipe.
The dish supports overall wellness by combining lean protein, fiber-rich plants and healthy fats, Jimenez said. Cooked or raw, tomatoes are great sources of nutrition and add an earthy, juicy taste to recipes.
Find more healthy, garden-fresh recipes to make at home.
