FOOD FOCUS
TRUSS, ROMA, GRAPE,
HEIRLOOM, CHERRY...
whichever variety you pick, tomatoes
have your back. The main offering
is their high antioxidant content,
which helps protect our cells and
organs from damage. And when it
comes to our health, no other system
needs antioxidant protection more
than the cardiovascular system.
Our heart is responsible for
transporting the oxygen we breathe
in through our lungs around the
body. To keep this process in check,
we need lots of antioxidants to help
protect our cell membranes from
damage due to things like stress,
pollution and chemicals. If these
membranes get damaged, then
this triggers alarm bells in our
immune and inflammatory systems,
which is when conditions such as
atherosclerosis (the blocking of
blood vessels) and thrombosis (a
blood clot) can start to occur. Any
form of exercise where the need for
oxygen is increased means that we
require even more antioxidants.
Lycopene, a key phytonutrient
that gives tomatoes their red colour,
has been getting a heap of attention
over the years and can now even be
bought in supplement form, as it’s a
powerful antioxidant that could help
prevent osteoporosis and lower the
risk of certain cancers. Research
does suggest, however, that eating
cooked tomatoes, rather than raw
ones, might be a better way to get
this key nutrient into our diets as the
body more readily absorbs it this way.
Additionally, tomatoes contain
vitamins A, C and E, as well as
manganese and iron. Tomato purée,
in particular, has been found to
protect against UVA/UVB damage
from the sun, both in the short
term and the long term. Bring on
a pot of the big red this winter!womensfitness.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 91EatFIT
WORDS
NICOLA SHUBROOK
PHOTOGRAPHY
GETTY IMAGES
You say tomato, we say universal fridge staple
that’s bursting with benefitsRed
HOT
3 ways with tomatoes
1 TUNA-STUFFED TOMATOES
Cut a thin slice off the top of 8 tomatoes.
Gently scoop out seeds and pulp, set
shells aside to drain. Mix 2 x 95g cans of
drained tuna, 10 pitted kalamata olives,
2 tbs chopped fresh parsley, 1 tbs drained
capers, 1 tbs olive oil, tsp chopped fresh
thyme leaves, salt and pepper. Spoon
mixture into tomatoes and serve.2 GARLIC AND TOMATO PRAWNS
Finely chop 1 onion and fry in a pan with
a pinch of salt for 5 minutes. Add 2 crushed
garlic cloves and 6 chopped vine tomatoes.
Sauté for 5 minutes, seasoning with salt
and pepper and mixed herbs such as
oregano or basil. As the sauce thickens,
add prawns and heat through. Serve with
your favourite grain and fresh basil.3 ROAST TOMATO AND LENTILS
Heat oven to 180°C. Lay 2 chopped
tomatoes, a sliced red onion and 4 garlic
cloves (with skin) on a baking tray, drizzle
with oil; roast for 20 minutes. Cook 200g
lentils. Mix with the tomatoes and onions.
Remove garlic skins and mash with a fork.
Add to the lentils. Throw in half a chopped
red capsicum, mix well and serve as a salad.