Your Dietitian: Reaping the most health benefits from vine-ripened tomatoes

Home gardens and farm stands are brimming with beautiful red, vine-ripened tomatoes. In addition to bursting with flavor, red vine-ripened tomatoes are especially high in nutrients that deliver numerous health benefits. However, how much of these nutrients we absorb can vary greatly. By combining tomatoes with certain foods, four to seven times as much of their nutrients can be absorbed — and thus, significantly more health benefits obtained. High in antioxidants Besides tasting more flavorful than winter's greenhouse tomatoes, summer's red sun-ripened tomatoes are also higher in nutrients such as lycopene. Lycopene is a carotenoid phytonutrient (plant nutrient) that acts as an antioxidant. An English study found that fruits grown in greenhouses contain lower amounts of antioxidants such as lycopene. This is most likely because the sun's UV-B rays do not penetrate glass. Tomatoes produce lycopene as protection from the sun's harmful UV rays. Lycopene is what gives red tomatoes their deep red pigment (color). Green and yellow tomatoes do not contain lycopene. Here's what tomatoes' antioxidants can do for your health and tips on how to prepare them to reap these health benefits. Reduces risk of cancers Numerous studies have shown that high intakes of tomatoes — especially cooked tomatoes — decreases the number of people who develop cancer. Researchers attribute this to tomatoes' lycopene. Sun-ripened red tomatoes are the richest source of lycopene. Working as one of the most powerful antioxidants, lycopene combines with free radicals. Free radicals damage cells and increase the risk of cancer. Lycopene has been studied for its role in preventing lung, skin, bone and prostate cancers. Besides helping to prevent cancer, lycopene also has been found to slow the growth of cancer cells. Sun protection Several studies have found that the daily eating of cooked tomatoes/tomato sauce can reduce the reddening of skin exposed to the sun's UV rays by 25 percent. Scientists attribute this photoprotection to the combination of tomato's two major antioxidants — lycopene and beta carotene. Tomato paste provides even greater protection from the sun's damaging UV rays. Since tomato paste is more concentrated, it contains more tomato solids and thus, more lycopene and beta carotene per serving. Studies have found that people who daily include tomato paste in their diet experience 40 percent less UV damage to their skin. Younger-looking skin Lycopene is used to produce procollagen. Our body uses procollagen (along with vitamin C) to make collagen, the structural protein in skin that keeps our skin firmer — so it looks younger and with fewer wrinkles. (Tomatoes also contain vitamin C, the other nutrient needed to make collagen.) Add fat Both beta-carotene and lycopene are fat soluble — meaning fat is needed to absorb them. Five to seven times more lycopene is absorbed when tomatoes are eaten with some type of fat, such as olive oil or full fat cheese. Four times as much beta carotene is absorbed when tomatoes (or other fruits and veggies high in beta carotene) are eaten with a source of fat. Therefore, when eating tomatoes in a salad, never use fat-free salad dressing. Or, add some avocado or nuts atop your salad. When cooking spaghetti sauce or other tomato sauces, be sure to add a little oil, such as olive oil to the sauce. Cooking increases antioxidants Usually, cooking decreases the amount of nutrients in a fruit or vegetable. Tomatoes are the exception. Cooking tomatoes breaks down its cell walls. This releases the lycopene from the cell walls, making it available for absorption. In an Ohio State University study, cooking tomatoes with oil at high heat increased the amount of antioxidant lycopene absorbed by 55 percent (versus the amount absorbed from raw tomatoes). Grilled When grilling this summer, don't forget to grill a few veggies. Grilled (or broiled) tomatoes are delicious. Before grilling, brush veggies with oil. For extra flavor, top veggies with your favorite cheese — such as Parmesan, Mozzarella, goat or feta. Whether in a salad, grilled or in an Italian dish, summer's sun-ripened tomatoes are not to be missed. Enjoy some before they're gone till next summer — for their nutrients and their great taste. Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Parmesan tomatoes 2 large vine-ripened tomatoes Drizzle of extra virgin olive oil A few dashes of salt and pepper Grated Parmesan cheese Italian herb bread crumbs, optional A few dashes of: garlic powder (or a bit of minced garlic), Italian seasoning, dried basil and/or oregano Place rack in oven to middle shelf. Preheat the toaster oven or oven to 400 degrees. Line a baking sheet with foil for easy clean-up. Wash, core and slice tomatoes in half horizontally. Place tomato halves on foil. Drizzle olive oil over tomato halves and lightly sprinkle with salt and pepper. Bake in oven until tomatoes are soft, about 10 minutes, depending on thickness of tomatoes. In a small bowl, combine Parmesan cheese and if using, Italian bread crumbs, basil and/or oregano. If desired, drizzle mixture with a bit more olive oil. Remove tomatoes from oven and evenly spread Parmesan topping over tomatoes. Change setting on oven to broil. (Do not move rack in oven.) Broil for just about 2 or 3 minutes to brown topping. Variation: Cottage cheese topped tomatoes: Top each tomato half with ¼ cup small curd cottage cheese mixed with a few dashes of dried basil (or finely chopped fresh basil) and dash of garlic powder. Then top with a sprinkle of Parmesan cheese. Bake at 400 degrees until hot and browned, about 15 minutes. SOURCE: Relish magazine Makes: 2 servings SOURCE: Adapted from a recipe in Cooking Light, June 2015 Chicken cacciatore ¼ cup flour mixed with ½ teaspoon salt and 1/8 teaspoon pepper 1 tablespoon olive oil 2 large chicken breasts ½ cup thinly sliced (or large dice) sweet onion ½ cup fresh mushrooms, scrubbed well and sliced ½ cup green pepper strips 1 clove garlic, minced (about ½ teaspoon) 1 teaspoon dried oregano ½ teaspoon dried basil (or 1 ½ teaspoon fresh basil, very finely chopped) 2 (8 ounce) cans (Contadina) tomato sauce 1 large or 2 medium red tomatoes, diced (about 7 to 8 ounces) (or ½ (14 ½ ounce) can (Contadina) diced tomatoes) Preheat oven to 350 degrees. Place flour, salt and pepper in a resealable plastic baggie. Shake to combine. Cut each chicken breast into 3 pieces. (Smaller pieces allow more flavor to permeate chicken.)Add chicken pieces to the baggie with flour to lightly coat (dredge) chicken in flour. Heat oil in a large 10-inch skillet. Brown chicken a few pieces at a time. Place browned chicken in a (13x9x2-inch) glass baking pan. Add onion, mushrooms, green pepper, garlic, oregano and basil to skillet. Add more oil if needed and sauté until onion is translucent. Mix in tomato sauce and diced tomatoes. Bring to a boil. Reduce heat to low and simmer for 15 minutes to reduce sauce Taste and adjust seasoning, adding 1/8 teaspoon more salt and/or Accent, if desired. Pour mixture over chicken in baking dish. Bake for 30 minutes uncovered. Cover and bake an additional 15 minutes. Serve over hot pasta with a green vegetable such as broccoli and a fresh tossed salad. Note: This tastes even better leftover—after the flavors have melded longer. Makes: 4 servings SOURCE: Adapted by Phyllis Molnar from a recipe by Contadina Foods Inc. Chicken ratatouille 1 tablespoon canola (or olive) oil 12 ounces boneless, skinless chicken breasts, cut into thin strips 2 zucchini, about 7-inches long, unpeeled and thinly sliced 1 small eggplant, ends removed and cut into 1-inch cubes (unpeeled) 1 medium onion, peeled and thinly sliced 1 medium green pepper, rinsed, seeded and cut into 1-inch pieces ½ pound fresh mushrooms, well-scrubbed and sliced 2 large tomatoes, cored and diced, about 15 ounces (or 1 (14 ½ ounce) can diced tomatoes 1 ¼ teaspoons minced garlic 1 ½ teaspoons dried basil, crushed 1 tablespoon fresh parsley, washed, dried and minced (or 1 teaspoon dried parsley)1/8 teaspoon black pepper Heat oil in a large nonstick skillet. Add chicken and sauté for 3 minutes or until lightly browned. Add zucchini, eggplant, onion, green pepper and mushrooms. Cook for 15 minutes, stirring occasionally. Add remaining ingredients. Stir to combine. Cook for 5 minutes. Serve over cooked whole wheat pasta. Makes: 4 servings SOURCE: National Heart, Lung and Blood Institute