Tomatoes Wish You Well Being

Moods go with foods.  Are you in the mood for Mediterranean?  Mediterranean cuisine generally refers to the traditional foods of countries like Italy, Spain, Morocco and Greece. Recently, a Greek study of 23,000 people over 8 years added new health information about their diet.  Following a Mediterranean diet, firmly, was associated with a reduction in death. The flip-side is well-being!

What is a Mediterranean Diet (MD)?

• Fruits
• Nuts
• Olive oil
• Legumes
• Vegetables

These foods are heaped on Greek plates.  Greeks prefer Wine over other ethanol choices.  Get it straight.  Scientifically, their higher consumption was associated with improved well-being in a large population. Wish for well-being by applying these specifics in your diet.   First up is one simple vegetable… the tomato.

Big Red

Bright red tomatoes are a nutrient dense food as are dark purple grapes I recently wrote about. As a credentialed nutritionist, nutrient dense means for the calories, it contains many nutrients.  Cooked plant foods or sun dried may contain more nutrients per calories. For example, one cup of cooked tomatoes equals:

• 41 calories
• 2 grams of fiber
• 2 grams of protein
• One-third  of your daily need of vitamin C
• Over 10% of vitamin B6, iron, and potassium
• Lycopene ~56 mg

Lycopene is Queen

In big red’s case, one of the stars is a carotenoid named lycopene.  Lycopene is a queen with her antioxidant energy.   Lycopene contributes red color. Growing evidence continues that consumption of lycopene rich food correlates with well being. A recommended daily need has not yet been established by IOM

Remember beta carotene as a nutrition news headliner? Beta carotene is lycopene’s cousin. It is also a carotenoid but gives orange pigmentation to foods like carrots and sweet potatoes.

Via their color, carotenoids help protect plants from excess light and inflammation.  Plants pack powerful punches to our nemesis: sun damage and free radical inflammation.  Radicals are sparked by our sedentariness and system inflammation. Inflammation occurs in heart disease, cancers, and excess sun exposure.  It shows up in us, as pain, swelling, redness, and perhaps loss of movement or function.

To find power foods or nutrient denseness, one could pay more attention to vitamin, mineral and bioactive phytochemical content per calories consumed.  Shift off, a little bit, on checking carbohydrate, fat or protein content.

Think tomatoes

Tomato is a mainstay in Mediterranean cuisines like Italian, Greek, Spanish and Moroccan foods.  Fresh, canned products or cooked. Be enveloped by the lure of big red.

Enjoy the flavor and texture by eating your next tomato like an apple. 1 medium tomato has 25 calories, 1 gram of fiber and protein AND 40% of daily vitamin C plus iron, calcium and 28 mg lycopene.   Perhaps doubling up for longevity!

Mindful Mediterranean recipes are in!  Be well.  Dr.  Elliott, RD