Oh Those Jersey Tomatoes Are Bursting in Health Benefits

Technically speaking, the tomato is a fruit, specifically a berry. But back in 1983, the U.S. Supreme Court decided it's a vegetable when it came to how the plant was taxed.

No matter what you want to call it, tomatoes are bursting in health benefits. Tomatoes can be considered a super food when you take into account the health benefits; variety of colors, sizes and tastes; its versatility in food preparation and the ease of including them in a variety of dishes.

Tomatoes can be served hot or cold, fresh or canned, juiced or sliced, diced or cubed; used in soup, salad, appetizers, snacks or side dishes or in dips, sauces or toppings. They can be vibrant red, yellow, orange, green and even stripped. And if that's not versatile enough for you, a tomato can even replace a serving dish when used as a bowl for, say, tuna, chicken or egg salad.

In general, tomatoes are rich in nutrients and low in calories, providing an excellent source of vitamins A and C, fiber, potassium and a good source of folate, niacin and B6. They also contain cancer fighting plant chemicals (phytonutrients) called lycopene, a fat soluble nutrient. The best ways to get lycopene from tomatoes into your system so it can do the most good is to heat the vegetable and serve it with a small amount of olive oil (a source of monounsaturated fat

Lycopene has been linked to a reduced risk of prostate cancer and, working in concert with niacin, vitamin B6 and folate, helps block the harmful (LDL) cholesterol from forming atherosclerotic plaque. The potassium helps lower blood pressure.

So, which color of tomato comes out on top for nutrient content? They all have their strong suits. Yellow tomatoes boast the lowest calories, lower acidic levels and the highest potassium and folate counts; green tomatoes hold the highest levels of vitamin C and orange varieties are highest in vitamin A. Red tomatoes, the most eaten variety, rank lowest in sodium and high in lycopene.

Whether you call them a fruit or vegetable include them regularly on your plate. Do not let summer pass without taking advantage of their fresh, juicy flavors and wealth of health benefits.