UM Organic Community Garden


1284 County Road 10, Montevallo, AL 35115

University of Montevallo Organic Community Garden

- Tomatoes -


Planting Tomatoes and Growing Tips

Climate and Soil

Tomatoes like a nice warm area in full sun, and need at least 8 hours of sunlight a day, or they get spindly and produce little mature fruit. They like soil that has a pH of 5.5 - 6.8, is fertile, deep, well-drained, and that is rich in organic matter. If the soil stays soggy where you want to plant, build a raised bed.You want soil that will hold water as evenly as possible because uneven uptake of water can cause all kinds of problems with tomatoes including: flower drop, fruit splitting and blossom-end rot. To help give your tomatoes the best-suited environment you can, till in a good amount of compost or organic matter. A general guide would be 3 inches (7.6 cm) of organic matter into the top 6 inches (15.2 cm) of soil. You can also grow a cover crop to help build the soil. Plant a grain or legume crop, sometimes called green manure, for the purpose of chopping it down and adding it to the soil. One way is to plant hairy vetch (Vicia villosa), a nitrogen-fixing legume, in your garden bed in the fall. In the spring, cut it down and till the residue into the soil. This provides both nitrogen and an instant mulch that preserves moisture. Lastly, many tomato diseases reside in the soil and affect peppers, eggplants, potatoes, and other crops in the nightshade (Solanaceae) family. To break the disease cycle, and to help get rid of the disease-causing organisms, rotate tomatoes with unrelated crops, such as corn, beans or lettuce.

Heirlooms and Hybrids

What is the difference between Heirlooms and Hybrids? Heirlooms, loosely defined, are open-pollinated cultivars that were introduced many generations ago, and were of such merit, that they have been saved, maintained and handed down. It is generally agreed that no genetically modified plants can be considered heirloom cultivars. Heirlooms are often not as productive as hybrids, but they typically taste better, and you can save their seeds from one season to the next, eventually breeding a variety that is perfectly suited to your conditions. Most heirlooms are "indeterminate" types, meaning they grow long, sprawling vines and produce tomatoes continuously through the season. Hybrids, on the other hand, are tomatoes whose breeding has been controlled, and organized for specific reasons. For example, they often have disease-resistance bred into them that heirlooms lack. In fact hybrid tomato varieties have many advantages compared to open-pollinated varieties. Hybrids usually produce higher yields, they generally mature earlier and more uniformly, and many hybrids have better fruit quality. It's really up to you which you want to plant. If you want to avoid hybrids and plant heirlooms only, look at that tag, there will usually be a "F1" demarcation for hybrids. If you need or want the disease resistant tomatoes, you will have to buy hybrids. To tell what diseases a hybrid can withstand, look at the letters after its name on the plant tag. For example, VFFNTA means the plant is resistant to Verticillium wilt, Fusarium races 1 and 2, root knot Nematodes, Tobacco mosaic virus, and Alternaria stem canker. A plant marked VFFNTA would be a good choice for you to try if diseases have killed your tomatoes in the past.

Seeds and Seedlings


In long-season areas, tomatoes can be direct-seeded into the garden, but most people start their seeds indoors 5-6 weeks before the last spring frost, and then plant their seedlings out into the garden. The main advantage of starting tomatoes from seed, is the huge variety of tomatoes you can grow, because you aren't relying on whatever the garden center or nursery has in stock.


If you're going to buy your seedlings from the garden center or elsewhere, then look for clean, dark green foliage and a sturdy habit. If the bottom leaves are yellow or brown, or if there are any flowers already showing, the plant is stressed. Look at the leaves and the underside of the leaves closely for any pests. If you see any chew marks, or aphids, don't buy it. Try to buy the healthiest, pest-free, plants available because they will be the most productive plants overall. Always plant seedlings in the garden after all danger of frost has past. In other words, don't be in a rush to plant! Getting a tomato plant into the ground when the soil is cold causes it to turn purple (purple foliage means the plant can't take up phosphorus). Wait a week or two after the average last-frost date. and set them out about 24-36 inches (60-90 cm) apart if you are going to allow the plants to sprawl. If you plan on staking or caging your tomatoes, they can be planted about 15 inches (38 cm) apart.

Planting and Fertilizing

I always put down a small amount of balanced organic fertilizer like a 5-5-5 and work it into the soil right before I plant. Generally you don't want to fertilize tomatoes too much until the plant is well established, and in full flower, because too much nitrogen will give you lots of foliage and not a lot of fruit. I have found, however, putting down a small amount of balanced fertilizer gets the plants off to a good, healthy start. Then next time you'll want to fertilize again is when the plants start to flower. Also, spraying your plants with a kelp solution two or three times a season boosts vigor, which helps the vines fend off diseases. Always plant tomatoes deep, and on their sides. Dig out a shallow trench. Remove the lower stems and branches off the tomatoes, leaving only the upper most top leaves. Lay the entire plant down a trench on its side and cover with soil. Leave only the top leaves showing. Don't worry if the foliage is pointing to the side, it will right itself and grow upright in a few days. I plant tomatoes on their sides because the entire stem that is now buried will form roots, giving the plant the best foundation possible and allowing the plant a greater ability to absorb nutrients and water. Plus a larger root system near the soil surface will mean that more heat will be available to the plant, producing earlier tomatoes. A word about cutworms. If you have a big problem with cutworms in your area, you will want to place a "cutworm collar" around the stem where it goes into the soil. You can use a strip of newspaper or an old cardboard toilet paper roll holder. Cutworms chew along the surface and a thin strip of newspaper or cardboard around the plant stem will stop cutworms from chewing through the stem. When you're finished planting, firm the soil down evenly to ensure the plant is well settled.

Watering and Mulching

When watering, always keep the water towards the base of the plant, and try and keep the leaves dry. Tomatoes can become infected when airborne spores land on wet plants, so never use an overhead sprinkler. Obviously if it rains you can't do anything about it, but try not to unnecessarily get the plants wet. Water regularly but allow the soil to dry a bit between waterings. You want tomatoes to have a regular available water source without keeping them soggy. In areas with high heat, you may need to mulch around the base of the plants to keep the roots from drying out, and help with moisture retention. A study done by the USDA in Beltsville, Maryland, showed that tomatoes mulched with mown vetch produced especially robust root systems and outperformed those mulched with plastic. If you need to mulch, it is recommended to use a 3-4 inch (7.6-10.2 cm) layer of compost or straw. Another tip that I know about, but have never tried, is to seed crimson clover under tomato plants when they are about 2 feet (30.5 cm) tall. The clover acts like a weed-smothering "living mulch" while fixing nitrogen into its root nodules. If you live in a cool climate, and have a very short growing season, you'll also want to mulch, because it helps warm the soil. When tomatoes get too wet or too dry that's when problems start. So try to keep the soil moisture even, without being soggy. I know this is a fine line, so you will have to water to the plant's needs. If they need to be watered every morning because your summer days get to over 100° F (38° C), that's OK. If you live in an area that stays fairly cool all day, then you may need to water only every 2 or 3 days. Just pay attention, and in time you will see a pattern of when your plants need to be watered, and you'll get the hang of it.

Commom Problems & Solutions

  • Cat-facing
    This is when irregular shapes and lines, especially at the top of the tomato, are caused by temperature shifts and incomplete pollination in cold weather at flowering time. There is nothing you can do about it. The tomato will still taste great. Next time, don't plant too early, or select varieties that resist catfacing.

  • Blossom-end rot
    This is caused by poor calcium uptake due to inconsistent moisture. If you currently have this problem, remove any rotted or diseased tomatoes, provide consistent moisture, and keep a layer of mulch on the soil. If you live in a super hot area, you need to mulch around your tomatoes to keep them from drying out. They like nice even moisture.

  • Sunscald
    This can happen any time there is a real spike in the heat. If the fruit is far from ripe, chances are that the entire fruit will rot. Remove damaged tomatoes.

  • Split skin or cracking
    This can happen any time the plants experience accelerated growth, which can be brought on by a sudden increase in moisture after being too dry, like summer rains after dry periods. To fix, provide consistent moisture, or look for varieties that are resistant to cracking. Another reason you may see splitting or cracking is that the fruit is overripe. There is nothing wrong with these tomatoes, they are great to eat, just keep them picked. In addition to this, many cherry tomatoes crack with the slightest shift in weather, and after heavy rains, and there's not much you can do about it. If you can, try and pick all the ripe ones before it rains.

  • Flowers form, but few or no fruit develops
    Tomato flowers fall off prematurely when there is a sudden change in the weather because it is too cool, or too hot, or the soil is too dry. Improve the growing conditions. Mulch to keep the soil moisture even. Use Blossom Set, which is a product that is all-natural, and environmentally friendly. It's a natural plant hormone that helps blossoms set fruit in spite of poor weather conditions, and produces larger, meatier tomatoes with fewer seeds. Use early in the season and get tomatoes up to three weeks earlier. When tomato flowers are fully open, spray regularly for bigger yields all season. It can also be used to increase fruit set on cucumbers, melons, eggplants, strawberries, and peppers.

  • Green shoulders
    Some tomatoes are unimproved old-time varieties and end up with "green shoulders." That's just the way they grow, and there's not much you can do about it.

  • A thick, tough skin develops on the fruit

  • Varietal differences
    Many of the more common hybrids have tougher skins bred into them for shipping purposes. So varieties like Roma or Plum tomatoes genetically have thick skin.

  • The Weather
    Dry or very hot summers tend to produce thick skinned tomatoes, because of extreme heat fluctuations. Even if you're watering the garden regularly, when the sun is hotter, and the air is hotter through the days, it can result in thicker skins as the plants try to conserve moisture. Inconsistent moisture levels in the soil or excessively high air temperatures contribute to the problem as the plants try to conserve moisture. So weather and varietal issues are the main causes, and there really isn't much that can be done, except grow more tomatoes next year and hope for cooler temperatures.

  • Tomato hornworm

  • Early blight
    This is caused by a fungus that survives during the winter on old vines. To fix, remove and destroy all diseased foliage. In the future, avoid overcrowding by planting farther apart, and prune for good air circulation. You'll also need to rotate tomatoes with unrelated crops, such as corn, beans or lettuce.

  • Late blight
    This is caused by a fungus that is favored by wet weather. Their spores travel great distances and can infect large areas. Again, avoid overcrowding, and if the infection is severe and widespread, remove and destroy all affected plants.


    The tomato is the fruit of the plant Lycopersicon esculentum. (Botanically speaking, tomato is not only a fruit, but also a berry since it is formed from a single ovary.) Originally, tomato was named after the food family to which it belongs - the Solanaceae (sometimes called "solanoid" or "nightshade") family. The botanical name Solanum lycopersicum for tomatoes has now largely been replaced by the name Lycopersicon esculentum. (The genus/species name Lycopersicon esculentum is also sometimes used to refer to tomatoes.)

  • The French sometimes refer to the tomato as pomme d'amour, meaning "love apple," and in Italy, tomato is sometimes referred to as "pomodoro" or "golden apple," probably referring to tomato varieties that were yellow/orange/tangerine in color.

    Regardless of its name, the tomato is a wonderfully popular and versatile food that comes in over a thousand different varieties that vary in shape, size, and color. There are small cherry tomatoes, bright yellow tomatoes, Italian pear-shaped tomatoes, and the green tomato, famous for its fried preparation in Southern American cuisine.

    Only the fruits of this plant are eaten since the leaves often contain potentially problematic concentrations of certain alkaloids (see Individual Concerns section below). Tomatoes have fleshy internal segments filled with slippery seeds surrounded by a watery matrix. They can be red, pink, yellow, orange/tangerine, green, purple, brown, or black in color.

    Beefsteak and beef master tomatoes are among the largest-sized varieties. Roma tomatoes are more of an intermediate size, while cherry and grape tomatoes are small and rounded. The term "heirloom tomatoes" has become somewhat confusing as it can have a variety of different meanings. In the most traditional sense, "heirloom" refers to seeds from tomato cultivars that get handed down over time from family to family. Obviously, seeds handed down in this way do not make it possible for tomato production on a very large commercial scale. Yet there are definitely "commercial heirloom" tomatoes in the marketplace (sometimes produced from cross-breeding and sometimes produced through open pollination.)

    Although tomatoes are fruits in a botanical sense, they don't have the dessert quality sweetness of other fruits. Instead they have a subtle sweetness that is complemented by a slightly bitter and acidic taste. They are prepared and served like other vegetables, which is why they are often categorized as such, including in our A-Z List of the World's Healthiest Foods. Cooking tempers the acid and bitter qualities in tomatoes and brings out their warm, rich sweetness.

    There are few food sensations that better mark the summer and early fall months than the sweet juiciness of a vine-ripened tomato. Although tomatoes are available year-round across the U.S., some of the most delicious tomato flavors come from fresh tomatoes that have been planted in late spring or early summer and ripen from July through September.


    Although tomatoes are often closely associated with Italian cuisine, they are actually originally native to the western side of South America, in the region occupied by Columbia, Ecuador, Peru, Chile, and the western half of Bolivia. The Galapagos Islands off the coast of Ecuador are also believed to be part of tomatoes' native area. The first type of tomato grown is thought to have more resembled the smaller-sized cherry tomato than the larger varieties.

    The tomato does not appear to have been first cultivated in South America, however, but rather in Mexico, most likely in Aztec civilizations and probably in the form of small yellow fruits. The word "tomato" may actually originate from the Nahautl (Aztecan) word "tomatl " meaning "the swelling fruit." It wasn't until the 1500's that Spanish explorers and colonizers brought tomato seeds from Mexico back to Spain and introduced this food to European populations.

    Although the use of tomatoes spread throughout Europe (including Italy) over the course of the 1500's, tomatoes did not enjoy full popularity then and were seen by many people as unfit to eat. Part of this "food inappropriateness" was associated with the status of the tomato plant as a nightshade plant and its potential poisonousness in this regard. (It's true, of course, that tomatoes belong to the Solanaceae or nightshade family of plants, along with potatoes, sweet and hot peppers, eggplant, tomatillos, tamarios, pepinos, pimentos, paprika, and cayenne. It's also true that tomatoes contain alkaloids —substances that even in small doses can be associated with adverse reactions in sensitive individuals. But it's also true that the levels of alkaloids found in nightshade foods are well-tolerated by many individuals in diets worldwide. For more on nightshades, please see our article "What are nightshades and in which foods are they found?")

    Today tomatoes are enjoyed worldwide—to the tune of about 130 million tons per year. The largest tomato-producing country is China (with approximately 34 million tons of production), followed by the United States, Turkey, India, and Italy.

    In the U.S., cultivation of tomato varieties is usually determined by their final destination: (1) consumption in fresh form by consumers or (2) use in processing by manufacturers of tomato products. Tomato processors need varieties that have a greater proportion of soluble solids in order to make products like tomato paste more efficiently. Between 80-90% of all commercial tomato cultivation in the U.S. is cultivation for eventual use in processing. (Processing tomatoes are needed for the manufacturing of pasta sauces, pizza sauces, and tomato pastes. Both processing and fresh market tomatoes may be used in the production of salsa—although fresh market tomato salsas or homemade salsas—like our Fresh Tomato Salsa—are the salsas that we like best on account of their minimal processing.) California and Florida produce about two-thirds of all commercially grown fresh market tomatoes in the U.S. During the winter months, because Florida tomatoes are generally shipped to other states along the east coast of the U.S., imported Mexican tomatoes make up a high percentage of commercially grown fresh tomatoes along the west coast.

    What's New and Beneficial About Tomatoes

    Did you know that tomatoes do not have to be a deep red color to be an outstanding source of lycopene? Lycopene is a carotenoid pigment that has long been associated with the deep red color of many tomatoes. A small preliminary study on healthy men and women has shown that the lycopene from orange- and tangerine-colored tomatoes may actually be better absorbed than the lycopene from red tomatoes. That's because the lycopene in deep red tomatoes is mostly trans-lycopene, and the lycopene in orange/tangerine tomatoes is mostly tetra-cis-lycopene. In a recent study, this tetra-cis form of lycopene turned out to be more efficiently absorbed by the study participants. While more research is needed in this area, we're encouraged to find that tomatoes may not have to be deep red in order for us to get great lycopene-related benefits.

    Tomatoes are widely known for their outstanding antioxidant content, including, of course, their oftentimes-rich concentration of lycopene. Researchers have recently found an important connection between lycopene, its antioxidant properties, and bone health. A study was designed in which tomato and other dietary sources of lycopene were removed from the diets of postmenopausal women for a period of 4 weeks, to see what effect lycopene restriction would have on bone health. At the end of 4 weeks, women in the study started to show increased signs of oxidative stress in their bones and unwanted changes in their bone tissue. The study investigators concluded that removal of lycopene-containing foods (including tomatoes) from the diet was likely to put women at increased risk of osteoporosis. They also argued for the importance of tomatoes and other lycopene-containing foods in the diet. We don't always think about antioxidant protection as being important for bone health, but it is, and tomato lycopene (and other tomato antioxidants) may have a special role to play in this area.

    There are literally hundreds of different tomato varieties. We usually choose our favorite varieties by some combination of flavor, texture, and appearance. But a recent study has shown that we may also want to include antioxidant capacity as a factor when we are choosing among tomato varieties. Surprisingly, researchers who compared conventionally grown versus organically grown tomatoes found that growing method (conventional versus organic) made less of an overall difference than variety of tomato. While all tomatoes showed good antioxidant capacity, and while the differences were not huge, the following four varieties of tomatoes turned out to have a higher average antioxidant capacity regardless of whether they were grown conventionally or organically: New Girl, Jet Star, Fantastic, and First Lady. It's only one study, of course, and we're definitely not ready to recommend these four varieties at the exclusion of all others. But these findings are fascinating to us, and they suggest that specific types of nutrient benefits may be provided by specific varieties of tomatoes. Also, if you're seeking good antioxidant protection and you're in the grocery standing in front of a New Girl, Jet Star, Fantastic, or First Lady tomato, you would probably be well-served to place it in your shopping cart.

    Intake of tomatoes has long been linked to heart health. Fresh tomatoes and tomato extracts have been shown to help lower total cholesterol, LDL cholesterol, and triglycerides. In addition, tomato extracts have been shown to help prevent unwanted clumping together (aggregation) of platelet cells in the blood - a factor that is especially important in lowering risk of heart problems like atherosclerosis. (In a recent South American study of 26 vegetables, tomatoes and green beans came out best in their anti-aggregation properties.) But only recently are researchers beginning to identify some of the more unusual phytonutrients in tomatoes that help provide us with these heart-protective benefits. One of these phytonutrients is a glycoside called esculeoside A; another is flavonoid called chalconaringenin; and yet another is a fatty-acid type molecule called 9-oxo-octadecadienoic acid. As our knowledge of unique tomato phytonutrients expands, we are likely to learn more about the unique role played by tomatoes in support of heart health. Tomatoes are also likely to rise further and further toward the top of the list as heart healthy foods.

    Tomatoes, sliced, raw
    1.00 cup
    (180.00 grams)
    Calories: 32


      vitamin C33%



      vitamin K16%





      vitamin A8%

      vitamin B68%

      vitamin B37%



      vitamin B16%

      vitamin E6%






      pantothenic acid3%


    Jump to

  • Health Benefits
  • Description
  • History
  • How to Select and Store
  • Tips for Preparing and Cooking
  • How to Enjoy
  • Individual Concerns
  • Nutritional Profile

    Health Benefits

    Tomatoes are a treasure of riches when it comes to their antioxidant benefits. In terms of conventional antioxidants, tomatoes provide an excellent amount of vitamin C and beta-carotene; a very good amount of the mineral manganese; and a good amount of vitamin E. In terms of phytonutrients, tomatoes are basically off the chart, and include:


  • naringenin
  • chalconaringenin


  • rutin
  • kaempferol
  • quercetin

    Hydroxycinnamic acids

  • caffeic acid
  • ferulic acid\
  • coumaric acid


  • lycopene
  • lutein
  • zeaxanthin
  • Glycosides

  • esculeoside A

    Fatty acid derivatives

  • 9-oxo-octadecadienoic acid

    Specific antioxidant nutrients found in tomatoes, whole tomato extracts, and overall dietary intake of tomatoes have all been associated with antioxidant protection. Sometimes this protection comes in the form of reduced lipid peroxidation (oxygen damage to fats in cell membranes or in the bloodstream). Sometimes this protection comes in the form of better antioxidant enzyme function (for example, better function of the enzymes catalase or superoxide dismustase). Better antioxidant protection has also been shown using broad measurements of oxidative stress in different body systems. We've seen studies involving tomato and specific antioxidant protection of the bones, liver, kidneys, and bloodstream.

    Cardiovascular Support

    Reduced risk of heart disease is an area of health benefits in which tomatoes truly excel. There are two basic lines of research that have repeatedly linked tomatoes to heart health. The first line of research involves antioxidant support, and the second line of research involves regulation of fats in the bloodstream.

    No body system has a greater need for antioxidant protection than the cardiovascular system. The heart and bloodstream are responsible for taking oxygen breathed in through the lungs and circulating it around throughout the body. In order to keep this oxygen in check, antioxidant nutrients are needed in an ample supply. Earlier in this Health Benefits section, we gave you a close-up look at some of the best-researched antioxidants in tomatoes. It's worth noting here that conventional vitamin antioxidants like vitamin E and vitamin C are sometimes overlooked in tomatoes because of their unique phytonutrient composition. Yet vitamin E and vitamin C provide critical antioxidant support in the cardiovascular system, and they are an important part of the contribution made by tomatoes to our heart health. It's the carotenoid lycopene, however, that has gotten the most attention as tomatoes' premier antioxidant and heart-supportive nutrient. Lycopene (and a related group of nutrients) has the ability to help lower the risk of lipid peroxidation in the bloodstream. Lipid peroxidation is a process in which fats that are located in the membranes of cells lining the bloodstream, or fats that are being carried around in the blood, get damaged by oxygen. This damage can be repaired if it is kept at manageable levels. However, chronic and/or excessive lipid peroxidation in the bloodstream leads to trouble. Overly damaged fat components sound an alarm to the body's immune and inflammatory systems, and the result is a series of processes that can lead to a gradual blocking of blood vessels (atherosclerosis) or other problems.

    The second line of research linking tomatoes with heart health involves regulation of fats in the blood. Dietary intake of tomatoes, consumption of tomato extracts, and supplementation with tomato phytonutrients (like lycopene) have all been shown to improve the profile of fats in our bloodstream. Specifically, tomato intake has been shown to result in decreased total cholesterol, decreased LDL cholesterol, and decreased triglyceride levels. It's also been shown to decrease accumulation of cholesterol molecules inside of macrophage cells. (Macrophage cells are a type of white blood cell that gets called into action when oxidative stress in the bloodstream gets too high, and the activity of macrophages—including their accumulation of cholesterol—is a prerequisite for development of atherosclerosis.) Many phytonutrients in tomatoes are likely to be involved with the improvement of our blood fat levels. Two little-known phytonutrients—one called esculeoside A and the other called 9-oxo-octadecadienoic acid—are currently under active investigation by researchers as tomato phytonutrients especially important in blood fat regulation.

    Yet another area of increasing interest in tomatoes and heart health involves blood cells called platelets. The excessive clumping together of platelet cells can cause problems for our bloodstream in terms of blockage and unwanted clotting, and prevention of this excessive clumping is important for maintaining heart health. Numerous phytonutrients in tomatoes have been shown to help prevent excessive clumping of our platelet cells. (This ability is usually referred to as an "antiaggregatory effect.") In combination with the other heart benefits described above, this platelet-regulating impact of tomatoes puts them in a unique position to help us optimize our cardiovascular health.

    Supports Bone Health

    Bone health is another area of growing interest in tomato research. Interestingly, the connection of tomato intake to bone health involves the rich supply of antioxidant in tomatoes. We don't always think about antioxidant protection as being important for bone health, but it is; and tomato lycopene (and other tomato antioxidants) may have a special role to play in this area. In a recent study, tomato and other dietary sources of lycopene were removed from the diets of postmenopausal women for a period of 4 weeks to see what effect lycopene restriction would have on bone health. At the end of 4 weeks, women in the study started to show increased signs of oxidative stress in their bones and unwanted changes in their bone tissue. We expect to see follow-up studies in this area that will hopefully determine exactly what levels of tomato intake are most helpful in protecting bone tissue.

    Anti-Cancer Benefits

    While not well researched for all cancer types, tomatoes have repeatedly been show to provide us with anti-cancer benefits. The track record for tomatoes as a cancer-protective food should not be surprising, since there is a very large amount of research on tomato antioxidants and a more limited but still important amount of research on tomato anti-inflammatory nutrients. Risk for many cancer types starts out with chronic oxidative stress and chronic unwanted inflammation. For this reason, foods that provide us with strong antioxidant and anti-inflammatory support are often foods that show cancer prevention properties.

    Prostate cancer is by far the best-researched type of cancer in relationship to tomato intake. The jury verdict here is clear: tomatoes can definitely help lower risk of prostate cancer in men. One key tomato nutrient that has received special focus in prostate cancer prevention is alpha-tomatine. Alpha-tomatine is a saponin phytonutrient and it's shown the ability to alter metabolic activity in developing prostate cancer cells. It's also been shown to trigger programmed cell death (apoptosis) in prostate cancer cells that have already been fully formed. Research on alpha-tomatine has also been conducted for non-small cell lung cancer, with similar findings.

    Along with prostate cancer and non-small cell lung cancer, pancreatic cancer and breast cancer are the two best-studied areas involving tomatoes and cancer risk. Research on tomatoes and breast cancer risk has largely focused on the carotenoid lycopene, and there is fairly well documented risk reduction for breast cancer in association with lycopene intake.

    Other Health Benefits

    While not as thoroughly researched as these other areas of antioxidant support, cardiovascular support, and anti-cancer benefits, several other health benefit areas are important to mention with respect to tomatoes. Diets that include tomatoes have been linked with reduced risk of some neurological diseases (including Alzheimer's disease) in multiple studies. Tomato-containing diets have also been linked in a few studies with reduced risk of obesity.

    How to Select and Store

    Choose tomatoes that have rich colors. Deep reds are a great choice, but so are vibrant oranges/tangerines, brilliant yellows, and rich purples. Tomatoes of all colors provide outstanding nutrient benefits. Tomatoes should be well shaped and smooth skinned with no wrinkles, cracks, bruises, or soft spots. They should not have a puffy appearance since that characteristic is often associated with inferior flavor and may also result in excess waste during preparation. Ripe tomatoes will yield to slight pressure and will have a noticeably sweet fragrance.

    When buying canned tomatoes, it is often better to buy those that are produced in the United States as many foreign countries do not have as strict standards for lead content in containers. This is especially important with a fruit such as tomatoes, whose high acid content can cause corrosion to, and subsequent migration into the foods of, the metals with which it is in contact.

    While on the topic of canning, you may also be interested in some of the most recent information about canned tomato products and BPA (bisphenol A). BPA is an added component in the vinyl lining of numerous canned foods, and it's also known to be problematic from a health standpoint because of its impact on estrogen metabolism. (For more extensive information about BPA, click here.) A recent study of canned foods in Canada has shown an average of about 1 ppb of BPA in canned tomato paste products (with a maximum amount of about 2 ppb), and an average of 9 ppb in pure tomato products liked diced, sliced, or whole peeled tomatoes (with a maximum amount of about 23 ppm). While the U.S. Food and Drug Administration has not set a limit on the amount of BPA allowed in canned tomatoes, the European Commission Directive for BPA has set a limit of 600 ppb. While any amount of BPA in canned tomatoes seems undesirable, we are glad to see that the BPA levels were fairly low in this recent study, especially in canned tomato paste products. You'll need to look for a claim of "BPA-Free" on the label of your canned tomato products (or call the manufacturer) if you want to be sure that your canned tomatoes contain no BPA, since even some certified organic canned tomato products may contain—and are allowed to contain—BPA (through migration from the can).

    Since tomatoes are sensitive to cold, and it will impede their ripening process, store them at room temperature and out of direct exposure to sunlight. They will keep for up to a week, depending upon how ripe they are when purchased. To hasten the ripening process, place them in a paper bag with a banana or apple since the ethylene gas that these fruits emit will help speed up the tomato's maturation. If the tomatoes begin to become overripe, but you are not yet ready to eat them, place them in the refrigerator (if possible, in the butter compartment which is a warmer area), where they will keep for one or two more days. Removing them from the refrigerator about 30 minutes before using will help them to regain their maximum flavor and juiciness. Whole tomatoes, chopped tomatoes and tomato sauce freeze well for future use in cooked dishes. Sun-dried tomatoes should be stored in an airtight container, with or without olive oil, in a cool dry place.

    Ketchup can be a surprisingly good source of tomato nutrients, including lycopene. But if you are going to purchase tomatoes in the form of ketchup, we recommend that you choose organic ketchup. We make this recommendation not only because you're likely to avoid unwanted pesticide residues and other contaminants if you purchase organic, but also because we've seen a recent study showing higher lycopene content in organic versus non-organic ketchup.

    Tips for Preparing and Cooking

  • Before serving, wash tomatoes under cool running water and pat dry.

  • If your recipe requires seeded tomatoes, cut the fruit in half horizontally and gently squeeze out the seeds and the juice. However, we encourage you to think about the recipe and consider whether the tomato could be incorporated with seeds intact. There are simply too many valuable nutrients in the seeds that you would not want to lose unnecessarily.

  • When cooking tomatoes, we recommend avoidance of aluminum cookware since the high acid content of the tomatoes may interact with the metal in the cookware. As a result, there may be migration of aluminum into the food, which may not only impart an unpleasant taste, but more importantly, may have a potentially unwanted impact on your health.

  • Whenever possible, try to develop recipes that make use of the whole tomato. We've seen research showing higher lycopene content in whole tomato products. For example, when the skins of tomatoes are included in the making of the tomato paste, the lycopene and beta-carotene content of the paste is significant higher according to research studies.

    How to Enjoy

  • To make your own tomato paste, simply Healthy Sauté a couple of cloves of chopped garlic and/or 1 or 2 large chopped onions for a couple of minutes until they are translucent. Add 8 to 10 chopped whole tomatoes and a teaspoon of dried—or several teaspoons of fresh chopped—oregano, basil, and any other herbs you enjoy (such as parsley or rosemary). Simmer for 30-45 minutes. Remove from the heat, drizzle with olive oil, and add sea salt and freshly ground black pepper to taste. For a fancier version, Healthy Sauté chopped olives and/or mushrooms along with the garlic and onions.

  • Tomatoes are a great addition to bean and vegetable soups.

  • Enjoy a classic Italian salad—sliced onions, tomatoes and mozzarella cheese drizzled with olive oil.

  • Combine chopped onions, tomatoes, and chili peppers for an easy-to-make salsa dip.

  • Puree tomatoes, cucumbers, bell peppers and scallions together in a food processor and season with herbs and spices of your choice to make the refreshing cold soup, gazpacho.

  • Add tomato slices to sandwiches and salads. To keep things colorful, use yellow, green and purple tomatoes in addition to red ones.

    WHFoods Recipes That Include Tomatoes

  • Mushroom, Tomato, Basil Frittata
  • 15-Minute Salmon with Tomato Salsa
  • Mediterranean Cod with Tomatoes
  • Fresh Tomato Salsa
  • Mediterranean Tomato Salad
  • Fresh Tomato Salsa
  • Tomato Dandelion Salad
  • Pureed Lima Beans with Rosemary Tomato Broth
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