In South Africa, we have approximately two hundred different varieties of tomatoes available, ranging from small cherry tomatoes to large beefsteak tomatoes. In fact, tomatoes contribute about 24% of the total vegetable production in South Africa making them an important crop to the country. Tomatoes are cultivated commercially in all provinces with Limpopo being the major production area. This versatile product is also grown by subsistence, resource-poor farmers, and home gardeners.
Often considered a vegetable, the tomato is a fruit belonging to the nightshade family along with brinjals (aubergines), peppers and potatoes. Traditionally, red in colour, tomatoes can also be green, yellow, orange, purple and variegated colours.
80g of raw tomatoes, approximately one tomato or seven cherry tomatoes, counts as one of your five-a-day. An 80g serving on tomatoes provides about 5% of an adult’s daily potassium needs. Consuming foods rich in potassium is associated with lower stroke rates with lower rates of heart disease. Tomatoes are the richest source of a compound called lycopene, which gives them their red colouring. There is research into lycopene and its potential for reducing the risk of cardiovascular disease and certain types of cancer.
Tomatoes contain carotenoids which are important in maintaining eye health and protecting against age-related macular degeneration. Carotenoids also help prevent UV damage in humans. This is not to say you will not burn in the sun if you eat lots of tomatoes – sunscreen is still necessary when you go out in the sun.
Tomatoes contain anti-inflammatory properties and are also a source of vitamin K which is necessary for blood clotting and wound healing. Vitamin K benefits bone and cardiovascular health. Rich in vitamin C which strengthens the immune system and protects the body from infection. Also, an excellent source of potassium, manganese, magnesium, and iron and contain vitamins B1, B2, and B6, niacin, pantothenic acid, phosphorus, and vitamin E. Tomatoes are very low in calories and full of fibre, both soluble and insoluble fibre. Soluble fibre is in the inner flesh of the tomato and insoluble fibre in the outer skin of tomatoes and the seeds.
Tomatoes make a great, ripe, juicy, succulent addition to your diet while being a major source of essential nutrients.