Tomatoes: Lycopene-Rich, Versatile Fruit-Vegetable

Tomatoes (*Solanum lycopersicum*) are fleshy fruits used as vegetables in cooking. They range from tiny cherry tomatoes to large beefsteaks, in colors from red to yellow, orange, and even purple.

- **Vitamin C** and **vitamin K** - **Potassium** and **folate** - **Fiber** for satiety and gut health - **Lycopene** (a carotenoid antioxidant) increases with cooking and a little oil - Naturally **low in calories** and **low in fat**

- **Heart support:** Potassium and antioxidants help maintain cardiovascular health - **Skin support:** Lycopene may help protect against oxidative stress from UV - **Metabolic/weight-friendly:** Low energy density, hydrating, fiber-containing - **Culinary versatility:** Works across salads, sauces, soups, and roasts

- **Acidity/GERD:** May trigger reflux in sensitive individuals - **Allergies/intolerance:** Rare, but possible; some are sensitive to nightshades - **Sodium:** Canned sauces/juices may be high—choose low-salt options

- Eat **fresh** in salads and sandwiches - **Roast** or **slow-cook** to concentrate sweetness - Make **sauces**, **soups**, **salsas**; pair with **olive oil** to boost lycopene absorption - Store at room temperature for best flavor; chill only when fully ripe

Tomatoes are nutrient-dense and kitchen-versatile; gentle cooking with a little oil enhances lycopene, while fresh tomatoes add crunch and brightness.