Shirley L. Whitten Shirley L. Whitten Regional Extension Agent Alabama Cooperative Extension System

2 … MyPlate

Tomato (Lycopersicon esculentum) Fruit or Vegetable? Tomatoes are classed as a fruit but used as a vegetable.

Fruit / Vegetable  Botanically, tomatoes are a fruit.  Fruit is the edible part of the plant that contains seeds.  Vegetable is the edible part like stems, roots, and leaves.  Tomatoes belong to the same family as nightshade.  Herb or shrub like plant with berries  So why are they used as a vegetable?  Nutritional Value?  Taste?  Politics?  Difficult to change years of labeling?  Taxes?  Put some red in the vegetable section?

Why are they used as a vegetable?  Tariff Act or 1883  Requiring a 10% tax on imported vegetables  Challenge  Tomato is a fruit  Supreme Court in 1893  “in the common language of the people…all these vegetables which are grown in kitchen gardens, and which, whether eaten cooked or raw are, like potatoes, carrots, turnips, beets…,usually served at dinner in, with, or after soup, fish or meats which constitute the principal part of the repast, and not, like fruits generally, as dessert.”

Nutrition Facts Serving Size 1 medium tomato (148g) Amount Per Serving Calories 35Calories from Fat 0 % of Daily Value* % of Daily Value* Total Fat 0.5 g 1% Saturated Fat 0g 0% Saturated Fat 0g 0% Cholesterol 0g 0% Sodium 5mg 0% Potassium 360mg 10% Total Carbohydrate 7g 2% Dietary Fiber 1g 4% Dietary Fiber 1g 4% Sugars 4g Sugars 4g Protein 1g Vitamin A 20% Vitamin C 40% Calcium 2% Iron 2% *Percent Daily Values are based on a 2,000 calorie diet.

Vitamins and Minerals  Vitamin C  Helps hold body cells together and strengthens walls of blood vessels  Helps heal wounds  Helps build bones and teeth  Vitamin A  Helps eyes adjust to dim light  Helps keep skin healthy  Helps keep lining of mouth, nose, throat, and digestive track resistant to infection  Potassium  Helps control water balance  Regulates nerve impulses, muscle contractions, and heart rhythm

Lycopene The stuff that makes tomatoes red The claim is that it may protect against some Cancers  Scientific evidence indicates it may protect against prostate cancer  More studies are still needed

©2007 Learning ZoneXpress 9 What is a Super Food? It contains a large amount of nutrients which are linked with a reduced risk for disease. Super foods are rich in: Vitamins Minerals Phytochemicals

©2007 Learning ZoneXpress 10 Super Foods Dark Green Vegetables Berries Legumes Orange Fruits and Vegetables Whole Grains Cold Water Fish Tomatoes Cultured Dairy Products SUPER FOODS!

©2007 Learning ZoneXpress 11 Disease Eating “super foods” may help prevent disease Eating “super foods” may decrease risk of: – Heart disease – Cancer – Diabetes

©2007 Learning ZoneXpress 12 Disease Fighters Phytochemicals may: – Serve as antioxidants – Enhance the body’s immune response – Make vitamin A from beta-carotene – Reduce inflammation in the body – Kill cancer cells – Protect DNA from being damaged – Prevent urinary tract infections

©2007 Learning ZoneXpress 13 Phytochemicals “Phyto” from the Greek word meaning “plant” They give foods taste, aroma, color, and other characteristics They are believed to promote good health

©2007 Learning ZoneXpress 14 Oxidation and Free Radicals Oxidation: a reaction involving oxygen Free radical: an unstable by-product of oxidation Free radicals can damage: – Cell walls – Cell structures – DNA within the cells

©2007 Learning ZoneXpress 15 Tomatoes Rich in vitamin C and carotenes including lycopene and betacarotene May support prostate health (in men) and a healthy immune system Cooked tomatoes = better absorption of carotenes

©2007 Learning ZoneXpress 16 Antioxidants Are present in foods as: – Vitamins – Minerals – Phytochemicals Stabilize free radicals which could otherwise stress or damage cells

©2007 Learning ZoneXpress 17 Move Over Supplements Super foods are more effective than any nutrition supplement

©2007 Learning ZoneXpress 18 Mix and Match Super Foods Super foods may work synergistically together Try these: – Berry and yogurt smoothie – Whole-wheat pasta with tomato sauce – Grilled salmon with mango salsa – Oatmeal topped with blueberries – Spinach salad with strawberries

20 … MyPlate

At the Store  Trust your senses.  Look for fresh-looking tomatoes that are not bruised, shriveled, moldy, or slimy.  Buy only what you need that can be used within a few days.  Handle tomatoes gently at the store.  Keep tomatoes on top in the cart.

Don’t Refrigerate Your Tomatoes!  Most fresh tomatoes sold in supermarkets are firm, not yet ripe.  Select tomatoes at various degrees of ripeness and keep them at room temperature.

 Q: Is it true that adding fresh tomatoes slows the cooking of certain foods? I've heard this before and wondered if it is a myth or not. heard this before and wondered if it is a myth or not.  A: Some foods such as rice and potatoes take longer to cook when tomatoes are added. It seems the acid from the tomato prevents the starch from these are added. It seems the acid from the tomato prevents the starch from these foods from breaking down. foods from breaking down.  Q: What happens if I cook a tomato sauce in an iron pan? Do the vitamins of the tomatoes absorb some of the iron? the tomatoes absorb some of the iron?  A: Studies have shown that iron utensils such as cast-iron skillets and Dutch ovens contribute significantly to the iron content in cooked foods. The ovens contribute significantly to the iron content in cooked foods. The amount that leaches into the food varies depending on which food you amount that leaches into the food varies depending on which food you are cooking. If you are concerned with any health risks because of a are cooking. If you are concerned with any health risks because of a medical problem that limits the intake of iron, I would contact your medical problem that limits the intake of iron, I would contact your physician just to be safe. physician just to be safe..