This belief was not entirely unfounded... The leaves and stems do contain toxic substances called alkaloids (bitter natural compounds that plants produce for defense against pests). However, the fruit is completely safe and even extremely healthy.
In different countries, tomatoes have different names. The French call it pomme d'amour (apple of love) because they believed it acted as an aphrodisiac. In Italy, it's called pomodoro (golden apple) because the first varieties they knew were yellow.
Today, there are more than 10,000 tomato varieties, ranging from tiny cherry tomatoes weighing less than 20 grams to large meaty varieties that can weigh over 500 grams. The color is not just red. You can find white, green, black, purple, orange, and even striped tomatoes.
Path from America to the World
While we can't imagine Italian cuisine without tomatoes, they actually originate from the western part of South America and the Galapagos Islands. The ancient inhabitants of Mexico cultivated them long before the Europeans arrived, as it reminded them of their native tomatillo (a small green fruit with a papery husk and a slightly tangy taste).
Spanish conquistadors brought tomato seeds to Europe in the 16th century. Initially, it was grown only as an ornamental plant because people believed it was poisonous. It wasn't until the 18th century that it became a staple in European kitchens.
What Do We Know Today?
One medium-sized tomato has 22 calories. However, since 95% of its weight is water, it is an excellent summer food that hydrates us. The remaining 5% consists of fiber and carbohydrates, while also containing a variety of vitamins and minerals.
Particularly noteworthy are:
- Vitamin C: one tomato covers about 40% of the daily requirement.
- Vitamin K1: important for bone health, as it activates the protein osteocalcin, which binds calcium in bones.
- Folic acid: crucial for cell division and protection against certain types of cancer, especially colorectal cancer.
- Biotin (Vitamin B7): supports metabolism and skin health.
- Riboflavin (Vitamin B2): a 2004 study showed that 400 mg of riboflavin per day can reduce the frequency of migraine attacks by more than 50%.
- Chromium: helps regulate blood sugar, which is important for people with type 2 diabetes.
- Lycopene: the red shield against diseases is a natural pigment from the carotenoid group (plant pigments) and is a powerful antioxidant, protecting cells from damage by free radicals.
A Harvard study that followed more than 47,000 men for 6 years showed that those who consumed the most tomatoes and tomato products had a 34% lower risk of prostate cancer.
It's important to know that the body absorbs lycopene better when tomatoes are cooked and prepared with a little oil. Tomato sauce, soup, or even ketchup (if not too sugary) have more available lycopene than raw tomatoes. Lycopene is also associated with a lower risk of breast, lung, and stomach cancers, as well as slower skin aging. A study in Germany showed that consuming 16 mg of lycopene per day (equivalent to about 2 large tomatoes) reduces skin sensitivity to UV rays by almost 50%.
Tomatoes and the Heart
In addition to lycopene, tomatoes contain potassium, which helps regulate blood pressure, as well as niacin and vitamin B6, which aid in fat metabolism and reducing homocysteine levels in the blood (elevated levels of this amino acid are associated with heart disease).
A study from Finland showed that people with the highest lycopene levels in the blood had a 55% lower risk of heart attack than those with the lowest levels.
Fiber for Digestion and Immunity
Tomatoes contain around 1.5 grams of dietary fiber per 100 grams. Fiber is not only a scrub brush for the intestines but also regulates blood sugar levels and nourishes beneficial bacteria in the gut. A large European study (EPIC) confirmed that people who consume more than 30 g of fiber per day have a 40% lower risk of colorectal cancer.
Folk Wisdom and Modern Science
Tomatoes have been used in folk medicine for centuries. In the Balkans, they were once applied to insect bites to alleviate itching. In India, warm tomato juice is believed to relieve joint pain. Although scientific research has not fully confirmed these practices, it is clear that tomatoes contain anti-inflammatory substances that can alleviate minor inflammations.
In Russia, pregnant women were once recommended tomato juice for blood purification. Today, we know that this can aid in preventing anemia due to the high content of vitamin C, which improves iron absorption from food.
When to Eat and How to Prepare
To maximize the benefits, eat tomatoes when fully ripe. That means in the summer! The red color indicates the highest lycopene content. If you buy them unripe, let them ripen at room temperature. Cold tomatoes from the fridge lose some flavor and nutrients.
Preparation with a little oil (such as olive oil) increases lycopene absorption, so salads with olive oil, tomato sauces, and soups are an excellent choice. You can also freeze tomato paste or sauce. The nutrients are preserved almost entirely.
Conclusion
Tomatoes are not just a beautiful red dot on the plate. They are a natural shield against diseases, a hydration assistant, a guardian of the heart and skin, and an ally of your immune system. In the summer, when they ripen under the sun and are full of flavor, it's a shame not to have them on your menu every day. Research is clear: people who regularly consume tomatoes live longer, have fewer cardiovascular diseases, better skin, and overall better health.
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