Cut and Paste (Part II): The Dirt

Cut and Pasted: The Glorious Tomato

A serving size of tomato is considered 1 medium-sized tomato, 1 cup fresh chopped or canned tomatoes, 8-10 cherry tomatoes, 1/8 cup tomato paste, or ½ cup tomato juice. One serving of raw tomato provides 32 calories, 0.4 g total fat (0.1 g saturated fat), 2.2 g fiber, 1.6 g protein, 7.1 g carbohydrate, 9 mg sodium, 427 mg potassium, and no cholesterol. Tomatoes are excellent sources of antioxidants, dietary fiber, vitamins, and minerals, which contribute to considerable health benefits. The multiple nutrients found in tomatoes include vitamin A, B-complex vitamins, folate, vitamin C, vitamin K, calcium, chromium, magnesium, phosphorus, iron, zinc, manganese, and potassium. The nutrient-dense tomato is flavorful and beneficial to your health, particularly with regard to heart disease and certain forms of cancer. Flavonoid antioxidant properties in tomatoes help to maintain healthy mucus membranes and skin, vision, and bone health, and also protect against various cancers, including colon, prostate, breast, endometrial, lung, and pancreatic. Like avocados, tomatoes are also a significant source of lutein, which helps to maintain eye health and protect against cancer as we age.

The tomato’s secret weapon to better health is lycopene, which helps to improve cholesterol profiles, lower high blood pressure, and protect men from prostate cancer. Lycopene is responsible for the color of red tomatoes, and its antioxidant benefits (reduction of cellular damage throughout the body) are linked with a reduced risk of prostate, lung, and stomach cancers. Lycopene also prevents skin damage from UV rays and offers protection from skin cancer. Processed tomatoes (canned tomatoes, tomato sauce/paste, and ketchup) have higher concentrations of lycopene because cooking breaks down cell walls; in raw tomatoes, lycopene is bound to cell walls, and processing frees it. Processed/cooked tomatoes contain between 2-8 times the lycopene available in a raw tomato. Better yet? Including a small amount of fat in your diet will increase lycopene absorption. Lycopene is fat-soluble and needs dietary fat for transport to the bloodstream. [Consider serving tomatoes with olive oil, feta cheese, nuts, or avocado.] To maximize health benefits, aim for daily lycopene consumption.

Beverages with tomato are rising in popularity. Though tomato juice may be an excellent alternative to higher sugar beverages such as orange juice, be sure to watch the sodium content. That one glass of V8 may contain as much salt as several small bags of potato chips, so choose from lower sodium tomato juice options. Because so many cocktail mixers are laden with high-fructose corn syrup, preservatives, artificial ingredients, and sodium, a healthier option is the Bloody Mary, which is typically made with pureed tomatoes. Spicy V8 provides 100% juice and less sodium than some competitors, and adds kick to a New Orleans-style “Stuffed” Bloody Mary. 

All Hail the Queen: Stuffed Bloody Mary

 Low Sodium V8 contains 70% less (140 mg in one cup, about 7 percent of the daily recommended intake of 2,300 mg) than the regular version. Looking to drop a few pounds? Replacing two daily cups of orange juice with Low Sodium V8 can save 840 calories (and about a quarter of a pound) in one week.

Cut and Paste (Part III) continues here...