One of the most commonly consumed vegetables is the tomato. The nightshade plant is used both raw and cooked. Due to its valuable ingredients, the tomato makes an important contribution to health.
This is what you should know about the tomato
As a building block of a balanced diet, the popular tomato is indispensable. The thirteen vitamins as well as the valuable minerals and fiber help the body to stay healthy. The name “tomato” is derived from the Aztec “xictomatl” for “swell”. What is meant is the ripening of the originally firm green berries into plump tomatoes. These usually have a red skin color. During ripening, the green chlorophyll is broken down and replaced by red lycopene. Depending on the cultivation, the color spectrum goes from orange to yellow, sometimes also purple or even black. Round specimens are the most commonly consumed. Tomatoes are quite soft and burst quickly under pressure. Inside there is mainly fruit water (over 90%). The firmer flesh is found under the skin. Below this, the seeds are embedded in a gelatinous tissue like a fan. Tomatoes taste noticeably different depending on cultivation and degree of ripeness. This is due to a certain enzyme that destroys the bitter acidity of the vegetable. Smaller tomatoes, such as the popular cherry tomatoes, contain less water and taste more intense. Originally, the tomato was only found in South America and was used by the Mayas and Aztecs. Later it was more and more widespread in the North of America, where it was brought to Europe by Columbus at the end of the 15th century. Now tomatoes are grown almost worldwide both in vast fields, in huge greenhouses and in home gardens. Particularly suitable is the ripening in the warm summer with a lot of sun, as it is practiced for example in Spain. The Federal Republic of Germany obtains a large proportion of its imported tomatoes from there. In first place by far is the Netherlands with its rather watery tomatoes. Domestic cultivation is not quite as pronounced. Nevertheless, the tomato is currently the most consumed vegetable in Germany. The average German eats about 20 kilograms per year. The berry of the plant, which is usually grown as an annual, can be bought all year round in supermarkets. It tastes best in and after the summer months.
Importance for health
As a building block of a balanced diet, the popular tomato is indispensable. The thirteen vitamins as well as the valuable minerals and fiber help the body to stay healthy. The preventive effect for the avoidance of cardiovascular diseases has been proven. The risk of stroke is reduced by half with regular consumption. Currently, research is being conducted on the relationship between tomato consumption and the decrease in new cancer cases. The most important ingredient of the tomato is the secondary plant substance lycopene. This is found in significant concentration otherwise only in rose hips, grapefruits and watermelons. One tomato is enough to cover the daily requirement. Lycopene strengthens skin cells and promotes internal protection against sunburn. Likewise, lycopene lowers cholesterol levels and prevents coronary heart disease and arteriosclerosis. The consumption of tomatoes also has positive effects on wound healing, resilience of hair and nails, and the immune system in general. Furthermore, tomatoes are said to lighten mood and increase nervous strength. Tomato ketchup should rather be avoided despite the high tomato content. A commercial ketchup bottle (500 ml) contains about 110 grams of pure sugar, or 35 lumps of sugar cubes.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 18 | Fat content 0.2 g |
| Cholesterol 0 mg |
Sodium 5 mg |
| Potassium 237 mg | Carbohydrates 3.6 g |
| Protein 0,9 g |
Vitamin C 13.7 mg |
Tomatoes are excellent for weight loss. A tomato of 50 grams contains only 9 calories with a carbohydrate content of 1.8 g. Protein and fat are also negligible. About 94% of a tomato is water. Thirteen vitamins can be detected, including at least 10 mg of vitamin C. Vitamins B1, B2, B6, E and K as well as niacin are also important. In terms of minerals, potassium is in first place with about 120 mg, followed by phosphorus, magnesium, calcium, sodium and iron.In addition to folic acid and (beta-)carotene, the aforementioned lycopene is important as an important secondary plant substance. The peel is indigestible and is excreted again by the body.
Intolerances and allergies
For most people, eating tomatoes is not a problem. However, intolerances do occur. Sensitive people can suffer painful indigestion from eating the peel. In this case, prior peeling is recommended. A “tomato allergy” can often be traced back to a histamine intolerance. The symptoms here are digestive problems and headaches, but also heart palpitations or itchy skin rashes. People with hay fever can react negatively to tomatoes in the form of a cross-allergy, for example with itching and swelling in the mouth region. Individual molecules in tomatoes are chemically closely related to flower pollen. The negative effects can be avoided if the tomato is cooked.
Shopping and cooking tips
Fresh tomatoes should be purchased primarily in late summer. This is when they are at their most flavorful. During the winter months, canned tomatoes are a better and healthier choice. Even though modern tomatoes sometimes remain firm for several weeks, they lose more and more of their valuable ingredients. Therefore, it is advisable to consume them as soon as possible. More exotic varieties can be purchased at weekly markets or farm sales. These have a wide range of tastes. Tasty green tomatoes are also sometimes available here. However, unripe green tomatoes are poisonous and must not be tasted. Tomatoes do not tolerate cold. Storage in the refrigerator is therefore out of the question. It is better to store tomatoes in a cool place (about 15 ° C), airy and shaded. A special feature of tomatoes is the high release of ethylene. This ripening gas causes other fruits and vegetables, such as cucumbers, to spoil more quickly. Stored close to apples, both tomatoes and apples go bad faster. This effect can be exploited to allow fruits that are still hard (such as a kiwi) to ripen selectively. Otherwise, however, it is essential to store tomatoes individually. A soft cloth under the fruit prevents pressure marks. Several months shelf life and extremely flavorful are oven-dried tomatoes.
Preparation tips
Tomatoes are versatile in the kitchen. Raw they are suitable for any form of salad or as a snack. To make the salad taste more like tomato, it is recommended to remove the seeds and jelly. This way the salad does not water and stays fresh longer. In cooked form, tomatoes are used for sauces, casseroles or pizzas. Canned tomatoes can be used for this purpose. With fresh tomatoes, the skin should be removed beforehand. To do this, score the fruit crosswise and immerse in hot water for a few seconds. The skin can then be peeled off quickly. Industrially produced tomato paste tastes particularly intense. This should be roasted briefly. Also available are strained tomatoes, a form of pure tomato juice that serves as a base for sauces. Tomato ketchup is not only popular with frites and bratwurst, but should be enjoyed in moderation.
