Tomatoes — Nutrients, Health Benefits, and Shopping Tips

Tomatoes should be firm to the touch but yield slightly under pressure, with a glossy skin and a rich red color. The aroma should be sweet and earthy, characteristic of fresh tomatoes.

Do not select tomatoes that are mushy or have wrinkled skins, as these are signs they are overripe. Tomatoes with blemishes or soft spots should also be avoided, as they can decay quickly and affect the overall quality.

Whole tomatoes should be stored at room temperature away from direct sunlight. This prevents their texture and flavor from being altered. Refrigerate only when fully ripe.

Cold temperatures reduce flavor. Avoid plastic bags, which trap moisture and cause mold. Handle gently to prevent bruising and consume shortly after ripening. Proper storage keeps tomatoes juicy and flavorful.

Tomatoes can last for 3-5 days at room temperature and up to 1 week in the refrigerator. Proper storage in a cool, dry place helps extend their freshness.

Leftover tomatoes can be used in a variety of fresh and cooked dishes. Slice them and add to salads, sandwiches, or wraps for a burst of flavor and juiciness, or mix them into a salsa or bruschetta with onions, garlic, and basil. Tomatoes are also great when roasted and added to pasta dishes, where their sweetness complements rich sauces.

Use tomatoes in a quiche or frittata with eggs, cheese, and herbs, or blend them into a tomato sauce or soup with garlic and onions. If you have a lot of tomatoes, consider making a batch of tomato preserves or chutney to enjoy later, or using them in baked goods like savory muffins or tarts. Tomatoes can also be stuffed with a mixture of grains, meat, and cheese for a hearty meal, or added to a pizza or flatbread with your favorite toppings. For a quick snack, enjoy tomato slices with a drizzle of olive oil, salt, and pepper, or mix them into a grain salad with quinoa, farro, or couscous.

Tomatoes are a nutrient-rich fruit packed with vitamin C, promoting immune health and skin health by boosting collagen production. They are also high in lycopene, an antioxidant that supports heart health by lowering cholesterol levels and reducing inflammation. Tomatoes provide fiber, aiding in digestive health, and their low-calorie profile makes them a refreshing, hydrating addition to various dishes for weight management.