Tennessee farmers’ markets are full of tomatoes in late summer. It’s the perfect time to take advantage of one of our most nutritious foods.

“There are many ways to use fresh tomatoes in everyday dishes,” says Melissa Perry, a registered dietitian at BlueCross BlueShield of Tennessee. “A few include salads, sandwiches and omelets.”

Tomatoes have many health benefits

Melissa Perry: Tomatoes pack a nutrient punch in a small food. They are rich in two powerful antioxidants:

Lycopene has been shown to protect cells and blood vessels from damage. It may help keep bad cholesterol from building up as plaque and help regulate blood pressure.

Vitamin C has been shown to protect cells and support your immune system. It may help build collagen for bones, cartilage and healing and helps the body absorb iron.

Tomatoes also contain potassium, a mineral that supports healthy blood pressure.

Some people avoid nightshade vegetables like tomatoes because they believe they cause inflammation. There is no evidence that nightshade vegetables or tomatoes increase inflammation. In fact, their antioxidants can help to actively fight it.
But it’s always best to talk with your doctor or dietician if you are experiencing inflammation or if you have questions about certain foods causing symptoms.

Heirloom vs. supermarket tomatoes

Melissa Perry: Heirloom tomatoes, like Cherokee Purple and Brandywine, are often allowed to ripen longer on the vine, which may enhance their flavor and increase levels of certain antioxidants. Although nutrient levels can vary among tomato varieties, I encourage people to choose whichever tomatoes they enjoy eating and can easily purchase.

Farmers’ market tomatoes are typically picked closer to peak ripeness. They may taste fresher due to the shorter time between the field and the table.

Canned tomatoes are also very nutritious. The canning process makes the lycopene more easily absorbed by the body. They’re a budget-friendly way to enjoy healthy produce year-round.

How to select and store tomatoes

Melissa Perry: When choosing tomatoes at the market, look for:

• Deep, vibrant color
• Slight softness when gently squeezed — but not mushiness
• A sweet smell near the stem
• No soft spots, bruises or mold

Store whole tomatoes at room temperature away from direct sunlight. Do not refrigerate whole tomatoes. Cold temperatures can break down flavor and texture. Place them stem-down to lock in moisture.

Simple ways to enjoy tomatoes

Melissa Perry: Tomatoes are easy to add to everyday meals. Slice them onto sandwiches or salads, add them to omelets, or use them in sauces. They can be enjoyed in salsa, Pico de Gallo, chutney, or a caprese salad with fresh mozzarella and basil.

“Seasonal tomatoes are fresher, more flavorful and highest in nutrient value,” Melissa says. “Late summer is often a great time to enjoy them.”

More from Melissa Perry on WellTuned

Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.