No Better Time for Tomatoes!
Right now tomatoes are fresh, can be found locally grown at farm stands and farmer's markets and are incredibly tasty (not to mention a nutritional powerhouse)! The nutritional arsenal of both fresh and cooked tomato products should not be underestimated. By making tomatoes a daily staple of your diet, you'll boost heart health, fight oxidative stress, protect against a number of cancers, and combat inflammation. Don't miss out on this easy and delicious way to boost your health! |
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Tomatoes are packed with many powerful vitamins, minerals, fiber and phytonutrients, including Vitamin C and the carotenoid lycopene.
Vitamin C is well known for it's role in wound healing and immune system support.
Carotenoids are important antioxidants that quench harmful free radicals, slow the progression of atherosclerosis and protects against certain types of cancers.
Although they are healthy any way you slice them (pun intended!), cooked tomato products (soups and sauces), offer more potent lycopene than fresh tomatoes. The cooking process makes it easier for lycopene to seep out of the cells of the tomato, resulting in better absorption into your body.
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| Inflammation Information! |
If you are like most Americans, you rely on over the counter anti-inflammatory medications (NSAIDS), to help you relieve pain and inflammation caused by a whole host of factors; medical conditions such as arthritis, fibromyalgia, or psoriasis, muscle or joint pain, post exercise pain...the list goes on.
If so, I have good news for you! You can greatly decrease inflammation in your body by focusing on eating anti-inflammatory foods each day. Two key omega 3 fatty acids, eicosapentaenic acid (EPA) and docosahexanoic acid (DHA) are "good fats" known for their cardiovascular disease risk reduction and anti inflammatory properties. Omega 3 fats increase the production of chemicals in the body which reduce inflammation naturally. Add foods such as salmon, walnuts, flax, or olive oil into your daily diet in order to increase your consumption of omega 3.
Just as the above foods may decrease inflammation, it is important to note that other foods can actually increase inflammation and make any of the above conditions worse. Foods high in saturated and trans fat such as fried foods, processed meats, palm or coconut oil all fall into this category. If you're looking for relief from pain, aim for two servings of fatty fish (salmon, tuna, mackerel) twice a week. Not a fan of fish? Try taking a fish oil supplement or adding walnuts or flax seeds to a salad, yogurt or cereal. Decrease consumption of processed foods and cook with a tablespoon of olive oil instead of frying. Follow these basic tips and you just might be able to clean out the medicine cabinet in no time!
-Cristina Rivera, RD, CSSD |
| Tomato Recipes | | |
Breakfast: Tomato & Spinach Omelet
Pre-heat a pan coated with 2 teaspoons of olive oil. Beat together 4 egg whites (or 1 whole egg & 2 whites) and pour over the hot pan. Toss in a handful of fresh spinach leaves and ½ diced tomato when the eggs are halfway cooked. When the eggs are mostly cooked, flip one side of the omelet over and sprinkle with black pepper. Serve with a small bowl of oatmeal.
Lunch: Turkey, Tomato & Mozzarella Sandwich
Toast 2 slices of 100% whole wheat bread. Fill your sandwich with 4 ounces of turkey breast, 1/4 sliced avocado and as many tomato slices as you can fit. For an extra flavor, add spicy mustard.
Snack: Fresh Salsa with Veggies
Instead of the usual salsa in a glass jar, you can buy fresh salsa in the refrigerated section of your supermarket that's often near the hummus section. Dip in celery, baby carrots and bell pepper slices. This portable snack is very low in calories but high in flavor.
Dinner: Homemade Cream of Tomato Soup
In a saucepan, add 1 cup of low sodium canned crush tomatoes and ½ cup skim (or 1% milk). Bring to a boil and add 1 tbsp reduced fat Parmesan cheese, ½ tsp basil, and ½ tsp oregano and ¼ tsp garlic powder. This pairs well with a grilled chicken salad. |
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Tomato Fun Facts! |
- Cooking tomatoes in a little olive oil increasing the absorption of carotenoids
- Tomatoes contain potassium, an electrolyte that helps maintain fluid balance and keeps blood pressure in check
- Tomatoes may help protect against Type II Diabetes
- The lycopene found within tomatoes may help prevent prostate cancer, colorectal cancer, upper digestive tract cancer, and pancreatic cancer
- New research suggest tomatoes can help protect against the sun's damaging ultraviolet rays
- People with higher levels of lycopene in their bloodstream are less likely to develop cardiovascular disease
- Lycopene can battle "bad" LDL cholesterol and raise "good" HDL cholesterol
- Some research studies show that tomatoes can increase vascular dilation (Vasodilation helps maintain healthy blood pressure and promotes recovery by increasing blood and nutrient delivery throughout the body.)
- Tomatoes have anti-inflammatory effects, which can help athletes as well as those who may be at risk for inflammatory diseases like rheumatoid arthritis and inflammatory bowel disorders.
- The nutrients in the tomato probably work together to exert all their health benefits, so supplementing with individual nutrients found in the tomato isn't likely to be as effective as eating the real thing
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Please continue to let us know what you think, send us topics you'd like to see covered in future newsletters and feel free to pass along to friends & family!
Sincerely,
Lauren Antonucci, MS, RD, CSSD, CDE, CDN
Owner/Director, Nutrition Energy |
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