• Tomatoes are one of summer’s most nutrient-dense foods.
• Lycopene may help support heart and skin health and may reduce some effects of sun exposure.
• Tomatoes are lower in carbs and higher in fiber than many popular summer fruits.

Summer is one of the best seasons for fresh produce. While many fruits and vegetables are rich in vitamins, minerals, and antioxidants, tomatoes—which star in summer dishes—stand out among other summer superfoods when it comes to nutrients and health benefits. Here’s why tomatoes are one of the best summer superfoods you can eat.

Why Tomatoes Stand Out

Here’s why tomatoes stand out from other summer superfoods.

1. They’re High in Nutrients

Tomatoes are high in several vitamins and minerals, including vitamin C, a nutrient that acts as a powerful antioxidant in the body and plays important roles in immune health and collagen production. 

A cup of cherry tomatoes packs over 45% of your daily vitamin C needs.

Tomatoes also offer smaller amounts of potassium and vitamin A. Potassium is essential for fluid balance and muscle health, while vitamin A is necessary for immune health, antioxidant protection, and healthy vision. A cup of cherry tomatoes delivers around 8% of your daily needs for both of these nutrients. 

2. They’re Very Hydrating

Tomatoes are one of the most hydrating fruits you can eat, containing about 92.5% water by weight.

While drinking water throughout the day is the best way to stay hydrated on hot summer days, choosing water-rich foods, such as tomatoes, can also help you meet your hydration needs. 

3. They High in Antioxidants

Tomatoes stand out from the rest of the summer produce crowd due to their high antioxidant levels. They are the main dietary source of the powerful carotenoid antioxidant lycopene, accounting for around 80% of the lycopene consumed in the American diet.

Lycopene has impressive anti-inflammatory and cellular protective properties and can support the health of your heart and skin. This makes them even better to consume during summer, since studies show that eating tomatoes may help protect your skin against sun damage.

Tomatoes also contain flavonoid antioxidants such as naringenin, which support overall health. 

4. They’re High in Fiber

A cup of cherry tomatoes contains 3.2 grams of fiber, making them a good snacking choice for those who want to boost their fiber intake. Fiber supports digestive health and can help you feel fuller after eating.

Surprisingly, tomatoes are higher in fiber than many other summer favorites, like watermelon, pineapple, and peaches. 

Why Tomatoes Are Especially Valuable During Hot Weather

In addition to keeping you hydrated, eating tomatoes may help protect your skin from the harsh summer sun. 

Lycopene works by neutralizing harmful compounds generated by sun exposure. Research suggests lycopene may help reduce inflammation and limit UV-induced DNA damage, supporting your skin’s natural defenses against sun-related damage.

However, eating lycopene-rich foods, like tomatoes, is not a substitute for sunscreen. It’s important to practice safe sun exposure to protect your skin during the summer months. 

What Makes Them Better Than Other Summer Favorites?

While tomatoes aren’t necessarily “better” than all other summer superfoods, they stand out due to their high water content, low carb count, and high vitamin C and lycopene levels.

Tomatoes can be enjoyed in low-carb dishes, like tomato and mozzarella skewers, without significantly affecting blood sugar. This makes them a smart choice for people who are monitoring their blood sugar levels, including those with prediabetes or diabetes.

Tomatoes are also higher in fiber than many summer favorites, such as peaches and watermelon, and are a good choice for digestive health.

Easy Ways to Eat More Tomatoes

The best part about tomatoes is that they pair well with savory and sweet ingredients and can be enjoyed in a variety of summertime dishes.

Here are some easy ways to eat more tomatoes this summer:

• Add them to sandwiches and wraps
• Use them in green salads and grain-based salads
• Make homemade tomato sauce with fresh tomatoes
• Toss roasted tomatoes into pasta dishes and grain bowls
• Make tomato and mozzarella stacks or skewers for an easy summer appetizer
• Eat cherry tomatoes raw with a bit of salt and pepper
• Layer fresh sliced tomatoes on avocado toast
• Combine cubed watermelon, mint, cherry tomatoes, and feta cheese for a bright and tangy summer salad

Source link

Kristina Dawson