Moringa (Malunggay) Nutritional Facts

What is moringa? 
Moringa, also known as the Miracle Tree, is a multipurpose plant, as the leaves, pods, fruits, flowers, roots and bark of the tree can be utilized. It is also referred to as Drumstick Tree by the Britishers.  In the Philippines, they are referred to as malunggay or malungay.  Others refer to moringa ashorseradish tree, benzolive tree, kelor, marango, mlonge, moonga, nébéday, saijhan, sajna or Ben oil tree.  

What are the health benefits of moringa? 
Scientific research confirms that these humble leaves are a powerhouse of nutritional value. Gram for gram, moringa leaves contain: SEVEN times the vitamin C in oranges, FOUR times the Calcium in milk, FOUR times the vitamin A in carrots, TWO times the protein in milk and THREE times the Potassium in bananas.

There are many benefits of the moringa tree, but the health benefits are the most important. Research has shown that various parts of the moringa tree can be effective in a significant number of health concerns. Here’s a quick look at a few of them:

• Moringa is rich in Vitamin A. It contains four times more Vitamin A or beta-carotene than carrots. Hence, it is a weapon against blindness.
• It is also a rich source of Vitamin C many times more than oranges.
• Normally milk is said to be a rich source of calcium but the amount of calcium present in moringa leaves is way higher than in milk.
• The moringa leaves are said to contain two times the protein present in milk.
• Bananas are a rich source of potassium. But moringa leaves contain several times more potassium than bananas.
• Along with potassium, zinc is also found in large quantities in moringa.
• If moringa leaves were to be eaten by one and all, the world will be free of anemia as it contains three times more iron than spinach.
• With all the junk food eaten these days, many people face problems of high cholesterol. Moringa helps in balancing the cholesterol levels in the body.
• Essential Amino acids are also found in moringa.
• Moringa is also said to balance sugar levels, hence it is helpful in the fight against diabetes.
• The body's natural defense mechanism increases with the consumption of moringa in the daily diet pattern. Since it is an immunity-stimulant, it is prescribed for AIDS afflicted patients.
• Moringa leaves can be consumed to stimulate metabolism.
• It is also said to have digestive powers.
• It is a nutrition booster and is known to promote a feeling of well-being in people.
• If you are looking for non-sugar based energy, then moringa leaves is the answer. Thus, it will also help in the weight loss process.
• The cell structure of the body is stimulated by the moringa leaves.
• It is especially useful for lactating mothers. The consumption of moringa has shown dramatic increase in the quantity of breast milk.
• It is also famous for its anti-bacterial properties.
• The paste of the moringa leaves is said to beautify the skin and is hence applied by women regularly.
• It protects the liver and kidneys.
• It can also be used as a water purifier.

Moringa contains more than 90 nutrients and 46 types of antioxidants. With all the health benefits of moringa, it can easily be termed as the most nutritious plant on the face of the earth. There are no side-effects of moringa tree leaves which have been proved till date. At the same time it can be consumed by small children and adults alike. Therefore, many people have started using it in porridge, pastas, breads, etc., to reap the everlasting health benefits of the extraordinary 'moringa'.According to Dr. Monica G. Marcu, researcher and clinical pharmacologist, Moringa is unique because, even in small amounts, it can supply daily a wide gamut of vital nutrients with few calories. 

Vitamin and mineral content are just the beginning. Moringa has 18 amino acids, including the eight essentials – the ones your body can not survive without but can not manufacture on its own; they must be supplied through diet.

Moringa is as good a source of roughage as carrots but has quadruple the beta carotene content.  It also has plenty of omega-3 oils and chlorophyll, plus 45 compounds with antioxidant properties and 36 with anti-inflammatory properties.

To the average Joe, Moringa is a simple way to manage many health problems.  It can help reduce cholesterol and triglycerides, control blood sugar, and offer anti-aging and anti-inflammatory substances, many of which have anti-cancer properties.

Moringa is widely found in tropical and sub-tropical belts. It is a medicinal plant used in Central and South America, Mexico, Malaysia, Philippines, India, Sri Lanka and Africa.

A Review of the Medical Evidence for Its Nutritional, Therapeutic, and Prophylactic Properties. Part 1. Jed W. Fahey, Sc.D. Johns Hopkins School of Medicine, Department of Pharmacology and Molecular Sciences, Lewis B. and Dorothy Cullman Cancer Chemoprotection Center, 725 N. Wolfe Street, 406 WBSB, Baltimore, Maryland, USA 21205-2185.

Frequently Asked Questions (FAQ):
Why is moringa called the “Miracle Tree”?
Moringa leaves and pods when taken in regularly, will nourish the body with necessary vitamins and minerals. All parts of the moringa tree including leaves, pods, bark, seed, fruits and root has medicinal value. Hence, it was called the ‘Miracle Tree.’
Does moringa have anti-ageing properties?
Moringa is one of the richest sources of antioxidants, with high contents of vitamin A, vitamin C, vitamin E and bioflavonoid. Active oxygen radicals steal electrons from normal, healthy biological molecules. This electron theft by active oxygen oxidizes tissue and can cause disease. By supplying the body with these nutrients we can find an effective method to block the oxidation of healthy tissue by active oxygen, then we can attempt to delay the ageing process.

Is moringa dried leaf powder more potent than fresh leaves?When you take a delicate moringa leaf and carefully shade dry it - amazing things happen. There is significantly higher nutritional value in the moringa dried leaf, in some cases over ten times in specific nutrients when compared to fresh Moringa leaf. Many universities and independent research laboratory analyses have confirmed the higher nutritional values in the dried leaf powder. What's more amazing is gram for gram comparison of moringa to common fruits and vegetables. The nutritional values of moringa's many vitamins, minerals, amino acids, chlorophyll, and anti-aging compounds are higher than it's own fresh leaves.

What are known side effects of moringa?Dr. Lowell Fuglie, based in Senegal and considered as one of the experts about moringa says that to date there has not been any known negative side effect even in the daily consumption of moringa.

What are the antioxidants and anti-inflammatory compounds present in moringa?Antioxidants:
Vitamin A, Vitamin C, Vitamin E, Vitamin K, Vitamin B (Choline), Vitamin B1 (Thiamin) , Vitamin B2 (Rivoflavin), Vitamin B3 (Niacin), Vitamin B6, Alanine, Alpha-Carotene, Arginine, Beta-Carotene, Beta-Sitosterol, Caffeoylquinic Acid, Campesterol, Carotenoids, Chlorophyll, Chromium, Delta 5- Avenasterol, Delta 7 Avenasterol, Glutathione, Histidine, Indole Acetic Acid, Indoleacetonitrile, Kaempferal, Leucine, Lutein, Methionine, Myristic-Acid, Palmitic Acid, Prolamine, Proline, Quercitin, Rutin, Selenium, Threonine, Tryptophan, Xanthins, Xanthopyll, Zeatin, Zeaxanthin, Zinc.

Anti- Inflammatory Compounds:
Vitamin A, Vitamin B1, Vitamin C, Vitamin E, Arginine, Beta-Sistosterol, Caffeoylquinic Acid, Calcium, Chlorophyll, Copper, Cystine, Omega 3, Omega 6, Omega 9, Fiber, Glutathione, Histidine, Indole Acetic Acid, Indoleacetonitrile, Isoleucine, Kaempferal, leucine, Magnesium, Oleic-Acid, Phenylalanine, Potassium, Quercitin, Rutin, Selenium, Stigmasterol, Sulfur, Tryptophan, Tyrosine, Zeatin, Zinc.

There are over 46 antioxidants and 36 anti-inflammatory compounds all naturally occurring in the moringa plant. That is why it is referred to as the best natural source of anti-oxidants.

What are the vitamins and minerals present in moringa?VITAMINS:
Vitamin A (Alpha and Beta Carotene), B,B1, B2, B3, B5, B6, B12, C, D, E, K, Folate (Folic Acid), Biotin and much more.

MINERALS:
Calcium, Chloride, Chromium, Copper, Fluorine, Iron, Manganese, Magnesium, Molydenum, Phosphorus, Potassium, Sodium, Selenium, Sulfur, Zinc.

AMINO ACIDS:
Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine, Alanine, Arginine, Aspartic Acid, Cystine, Glutamine, Glycine, Histidine, Proline, Serine, Tyrosine.

OTHER NUTRIENTS:
Chlorophyll, Carotenoids, Cytokins, Flavonoids, Omega 3,6 9 oils, Plant Sterols, Polyphenols, Lutein, Xanthins, Rutin and many more.

How does moringa act as detoxifier?Moringa seeds are well known for its use to purify dirty water. Moringa seeds when mixed with impure water will absorb all the impurities. In the similar process, moringa attracts the toxins from the blood and removes and excrete toxic build up.

Can moringa supplements be taken with other prescriptions?Moringa supplements is a 100% natural product made from the parts of the Moringa tree. People in India are taking moringa for hundreds of years as a staple food and have not reported any problem since then. However, we suggest you to consult with your physician whether you can take these supplements along with other prescription medicines.

What is the best method to take the moringa powder?The best way is to mix it with a glass of orange juice or any other beverages. A teaspoon of moringa powder mixed in a glass of orange juice will give you a wholesome drink filled with nutrients. It can also be mixed in food and soup preparation.

How effective is moringa?A lot of research has been done about moringa and has been part of the daily diet of people around the world because of it’s nutritional and medicinal properties. Moringa has saved millions of lives in poor countries where malnutrition is prevalent because of its high nutritive value. John Hopkins has released a scientific paper regarding some of the medicinal properties of moringa.

How many moringa capsules should I take a day?The suggested daily intake is 2 capsules a day. One capsule in the morning and 1 capsule during lunch time. These are the times when your active body need it most.
Is moringa all natural?
Yes, our moringa is 100% natural and is made from pure moringa oleifera leaf powder and fruit powder. All our moringa trees are organically grown without using any pesticides.

How is moringa better than other nutritional supplements available in the market?Most of the multivitamin and calcium supplements available in the market are made using synthetic ingredients. The human body absorbs very minimal nutrients supplied through the synthetic supplements. However, moringa leaves and pods are natural sources of calcium and multivitamins and their processing method also enhances the bioavailability of the nutrients.

Bioavailability of Whole Plant Minerals: Calcium - Up to 8.79 times more bioavailable; Chromium - Up to 25 times more bioavailable; Copper - 1.85 time more retained in the liver; Iron - 1.77 times more absorbed into blood; Magnesium - Up to 2.20 times more bioavailable;
Manganese - 1.63 times more retained in the liver; Molybdenum - 16.49 times more absorbed into blood; Selenium - Up to 17.60 times the antioxidant effect; Zinc - 6.46 times more absorbed into blood.

Source: http://edlagman.com/moringa/moringa-health-benefits.htm

Fruttie Facts Coming Soon

I am quiet finished with the “Veggies Facts” . I might add some veggies in the future which require more research. But I will be posting a new one “ Fruttie Facts”. It is all about Fruits Nutritional Facts which majority of us didn't know. I pray that what I am doing makes you aware of what should you eat for you to be healthy for it is my way of sharing what God has given me. Read more to learn more… :)

Zucchini nutrition facts

Zucchini nutrition facts

Zucchini squash or courgettes are the most popular among summer squashes in Americas and Europe. Like gourds, they belong to cucurbitaceous or cucurbita pepo family. Summer squash are believed to be originating in the Central America and Mexico. Several different cultivars of summer squash are grown throughout the United States during the warm, frost-free season. Almost all the members of the squash family vegetables feature smooth, tender skin; and flesh with small edible seeds and high moisture content.

Like other members of the summer squash group, the zucchini plant has the bush habit rather than the vine spread of the winter squashes. Its fruits are ready for harvesting about 40-50 days after seed implantation.

Some popular varieties are:

• Golden zucchini features brilliant golden yellow skin that retains its color even after cooking.
• Round variety are dense, heavy, and nearly seedless with smooth surface.
• Tatume, which are common in Mexico, have similar features of round variety but have large oval shape.
• Costata romanesco also known as cocozelle is long, narrow variety with slight bulge at the bottom end. It features pale raised ribs in mottled green skin. When solid and young, this squash is juicy and sweet.
• Middle-Eastern types are stocky, pale green, tapering ends with a thick dark green stem. They have smooth shiny skin and solid, crispy and flavorful flesh.
• Yellow crooknecks have thick warty skin with markedly curved neck. They are crunchy in texture with sweet delicate flavor.

Health benefits of zucchini (courgette)

• One of the very low calories vegetable that is used during weight reduction and cholesterol control programs. Zucchinis provide only 17 calories per 100 g. Contains no saturated fats or cholesterol. Its peel is good source of dietary fiber that helps reduce constipation and offers some protection against colon cancers.
• Courgette is relatively moderate source of folates, consists of 24 mcg or 6% of RDA per 100 g. Folates are important in cell division and DNA synthesis. When taken adequately before pregnancy, it can help prevent neural tube defects in the fetus.
• It is a very good source of potassium, an important intra-cellular electrolyte. Potassium is a heart friendly electrolyte; helps reduce blood pressure and heart rates by countering effects of sodium.
• Fresh fruits are rich in vitamin A; provide about 200 IU per 100 g.
• Furthermore, zucchinis, especially golden skin variety are rich in flavonoid poly-phenolic antioxidants such as carotenes, lutein and zeaxanthin. These compounds help scavenge harmful oxygen-derived free radicals and reactive oxygen species (ROS) from the body that play a role in aging and various disease process.
• Fresh pods, indeed, are good source of anti-oxidant vitamin-C. Provide about 17.9 mcg or 30% of RDA per 100g.
• In addition, they are good in B-complex group of vitamins like thiamin, pyridoxine, riboflavin and minerals like iron, manganese, phosphorus, zinc and potassium.

See the table below for in depth analysis of nutrients:

Zucchini (Cucumis pepo), raw with skin,
 Nutrition value per 100 g.
(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	17 Kcal	<1%
Carbohydrates	3.11 g	2.5%
Protein	1.21 g	2%
Total Fat	0.32 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	1 g	3%
Vitamins
Folates	24 mcg	6%
Niacin	0.451 mg	3%
Pantothenic acid	0.204 mg	5%
Pyridoxine	0.163 mg	13%
Riboflavin	0.094 mg	7%
Thiamin	0.045 mg	4%
Vitamin A	200 IU	7%
Vitamin C	17.9 mg	30%
Vitamin E	0.12 mg	<1%
Vitamin K	4.3 mcg	4%
Electrolytes
Sodium	8 mg	0.5%
Potassium	261 mg	5.5%
Minerals
Calcium	16 mg	1.6%
Iron	0.37 mg	5%
Magnesium	18 mg	4%
Manganese	0.177 mg	8%
Phosphorus	38 mg	5%
Selenium	0.2 mcg	<1%
Zinc	0.32 mg	3%
Phyto-nutrients
Carotene-ß	120 mcg	--
Crypto-xanthin-ß	0 mcg	--
Lutein-zeaxanthin	2125 mcg	--

Selection and storage

Zucchinis are available all around the year, but they are at their best during late spring and summer seasons.

In the stores choose small to medium sized zucchini featuring shiny, bright green skin, firm and heavy in hand. The best size for zucchini is 6 to 8 inches long and 2 inches or less in diameter. Some big sized varieties with marrow are specially grown especially for stuffing. Minor superficial scratches and mild bruises are oftentimes seen on their surface but are perfectly fine. 

Avoid overly large courgette with pitted skin or those with flabby or spongy texture. Also, avoid those with soft and wrinkled ends as they indicate old stock and state of de-hydration. Go for organically grown products to get rich flavor and nutrients content.

At home, place them in plastic bag and store inside the vegetable compartment of the refrigerator set with adequate moisture. They can be stored for up to 2-3 days.

Preparation and serving methods

Wash zucchini thoroughly in cold running water just before cooking. Sometimes the fruits may require light scrub at places where prickles or dirt attached firmly. Trim the neck and bases. Peeling of skin is not advised. 

Zucchini blossoms are also an edible delicacy. In general, blossoms are picked up during morning hours when they are fresh and soft. To prepare, open up blossoms and carefully inspect for insects. Pull off any calyces attached firmly at the base. 

Here are some serving tips:

• Fresh, tender zucchini can be eaten raw either in salad or as a dip.
• The pods can be used fried, baked, steamed, boiled, or in stuffing.
• This vegetable mixes well with potatoes, carrots, asparagus, green beans etc.
• It can be shred into bread or muffins.
  
  Source: http://www.nutrition-and-you.com/zucchini.html

Yams nutrition facts

Yams nutrition facts

Starch rich yams are staple tuber vegetables of West African origin. In addition to their use as food, there is lot of ritualism and symbolism has been associated with these humble starchy root vegetables all over Africa, Asia, and Latin Americas. Botanically they belong to the family Dioscoreaceae; of genus Dioscorea. There are several hundred species of Dioscorea exist; however, some of commercially important varieties of yam tuber are Dioscorea rotundata(white guinea), D. alata (yellow), D. bulbifera (aerial), D. opposita (Chinese), D. esculenta (Southeast Asian) and D. dumenterum (trifoliate).

The plant is a perennial vine cultivated for its large, edible, underground tuber, which can grow up to 120 pounds in weight and up to 2 meters in length. They are the tropical crops and never grow where the temperature dips below 68 degrees F.

Yam is similar in appearance to sweet potato; but not at all related to it. Important differences: yams are monocotyledons, larger in size, features thick, rough, dark brown to pink skin depending up on cultivar type whereas sweet potatoes (Ipomoea batatas) are dicotyledonous, relatively smaller in size and possess very thin peel. 

Although the tuber is grown throughout Africa, Nigeria is the world’s largest producer and exporter of yam, accounting for over 70 percent of the world total output.

Health benefits of yams

• Yam is a good source of energy; 100 g provides 118 calories.  It mainly composed of complex carbohydrates and soluble dietary fiber. Together, they raise blood sugar levels rather very slowly than simple sugars and therefore recommended as low glycemic index healthy food. In addition, dietary fiber helps reduce constipation, decrease bad (LDL) cholesterol levels by binding to it in the intestines and prevent colon cancer risks by preventing toxic compounds in the food from adhering to colon mucosa.
• The tuber is excellent source of B-complex group of vitamins. Provides adequate daily requirements of pyridoxine (viamin B6), thiamin (vitamin B1), riboflavin, folic acid, pantothenic acid and niacin. These vitamins mediate various metabolic functions in the body.
• Fresh root also contains good amounts of anti-oxidant vitamin, vitamin-C. Provides about 29% of recommended levels per 100 g.  Vitamin C has important roles in anti-aging, immune function, wound healing, bone growth.
• They contain small amounts of vitamin-A and beta-carotene levels. Carotenes convert to vitamin A in the body. These compounds are strong antioxidants. Vitamin A has many functions like maintaining healthy mucus membranes and skin, night vision, growth and protection from lung and oral cavity cancers.
• This tuber is indeed one of the vegetable rich sources of minerals like copper, calcium, potassium, iron, manganese, and phosphorus. 100 g provides about 816 mg of Potassium. Potassium is an important component of cell and body fluids, which helps controlling heart rate and blood pressure by countering hypertensive effects of sodium. Copper is required in the production of red blood cells. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for red blood cell formation.

See the table below for in depth analysis of nutrients:

Yam (Dioscorea spp.), raw,
Nutrition value per 100 g.
(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	108 Kcal	5%
Carbohydrates	27.88 g	21%
Protein	1.53 g	3%
Total Fat	0.17 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	4.1 g	11%
Vitamins
Folates	23 mcg	6%
Niacin	0.552 mg	3.5%
Pantothenic acid	0.314 mg	7%
Pyridoxine	0.293 mg	23%
Riboflavin	0.032 mg	2.5%
Thiamin	0.112 mg	9.5%
Vitamin C	17.1 mg	28.5%
Vitamin A	138 IU	5%
Vitamin E	0.35 mg	2%
Vitamin K	2.3 mcg	2%
Electrolytes
Sodium	9 mg	0.5%
Potassium	816 mg	17%
Minerals
Calcium	17 mg	2%
Copper	0.178 mg	20%
Iron	0.54 mg	7%
Magnesium	21 mg	5%
Manganese	0.397 mg	17%
Phosphorus	55 mg	8%
Selenium	0.7 mcg	0.5%
Zinc	0.24 mg	2%
Phyto-nutrients
Carotene-Beta	83 mcg	--
Crypto-xanthin	0 mcg	--
Lutein-zeaxanthin	0 mcg	--

Selection and storage

Yams are available in the markets year around. Fresh tubers, however, are available in plenty by August when the annual harvest season begins at the end of rainy season in western Africa. A new yam festival celebrated in symbolism to fresh crop and availability of fresh food in abundance all over Nigeria and Ghana with great fervor.

In the super-markets generally you find small cut sections wrapped in thin plastic covers. Their interior meat is white to light pink in color depending up on cultivar type with rich starchy flavor. 

In general, whole tubers are stored after drying several hours in a well-ventilated yam barn where they keep well for several months without refrigeration. Cut sections, however, are used early or stored in the refrigerator for immediate use.

Preparation and serving methods

Unlike sweet potatoes, which can be eaten raw, yams should not be eaten raw since they contain many naturally occurring plant toxins including dioscorin, diosgenin and tri-terpenes. They must be peeled and cooked in order to remove these bitter proteins.

Dioscorea opposita or Japanese yam is however eaten raw unlike its African brethren. Here, the whole tuber is briefly soaked in a vinegar-water solution to neutralize irritant oxalate crystals found in their skin. The root is then cut in to small slices or grated to get gel like milk to add mouth-watering oriental recipes.

Here are some serving tips:

The tuber can be used in variety of cuisines boiled, baked, fried, or sometimes roasted.

• The most common cooking method in Africa is "pounded yam". Fufu (Foo-foo, Foufou) is a special dish prepared during yam festival. To make fufu: either pounded yam or its powder is added to boiling water to make a cake like mass. A bite-sized piece of the fufu is torn from cake and consumed with sauce, stew, or soup akin to ragi millet cake eaten in some parts of south India.
• Japanese yam or yamaimo is eaten raw as salads or grated to get gel like milk, which is added to noodles.
• It is also used like sweet potatoes in the preparation of cake, casseroles, breads etc.

Medicinal uses

Yam tubers are used various traditional medicines in China, Korea and Japan. The mucilaginous tuber milk contains allantoin, a cell-proliferant that speeds the healing process when applied externally to ulcers, boils, and abscesses. Its decoction is also used to stimulate appetite and to relieve bronchial irritation, cough etc.

Safety profile

Yams of African species must be cooked before safely eaten, because various natural toxin substances such as dioscorine can cause illness if consumed raw. 

Source: http://www.nutrition-and-you.com/yams.html

Tomato nutrition facts

Tomato nutrition facts

Tomato, a nutritious fruit commonly used as vegetable, is another wonderful gift of Mayans. The vegetable has grabbed the attention of millions health seekers for its incredible phyto-chemical properties. Interestingly, it has much more health benefiting qualities than that in an apple!

Botanically, the vegetable belongs to Solanaceae or nightshade family, which also includes chili peppers,potato, eggplant...etc and named scientifically as Lycopersicon esculentum. This exotic vegetable of all seasons is native to central America and was cultivated by the Aztecs centuries before the Spanish explorers introduced it to all over the world.

Many hundreds of cultivar varieties with different type and size, either organic, hybrid or genetically modified are being in use. Most cultivates produce red fruit; but a number of cultivates with yellow, orange, pink, purple, green, or white colors are also available.

Heirloom tomatoes are becoming increasingly popular, particularly among organic producers. Heirloom varieties tend to produce more natural and flavorful fruits. Tomatoes are now grown worldwide as front line vegetable like onions, chili, potato..etc.

Cherry tomatoes (Solanum lycopersicum var. cerasiforme) are small, round, cherry sized fruits of the same Solanaceae family. The fruits are popular in Mediterranean regions.

Health benefits of Tomato

• Tomatoes are one of the low calorie vegetables containing just 18 calories per 100 g. They are also very low in any fat contents and have zero cholesterol levels. Nonetheless, they are excellent sources of antioxidants, dietary fiber, minerals, and vitamins. Because of their all-round qualities, dieticians and nutritionists often recommend them to be included in cholesterol controlling and weight reduction programs.
• The antioxidants present in tomatoes are scientifically found to be protective against cancers including colon, prostate, breast, endometrial, lung, and pancreatic tumors.
• Lycopene, a flavonoid antioxidant, is the unique phytochemical present in the tomatoes. Red varieties are especially concentrated in this antioxidant. Together with carotenoids, it has the ability to protect cells and other structures in the body from harmful oxygen free radicals. Studies have shown thatlycopene prevents skin damage from ultra-violet (UV) rays and offers protection from skin cancer.
• Zeaxanthin is another flavonoid compuond present abundantly in this vegetable. Zeaxanthin helps protect eyes from "age related macular disease" (ARMD) in the elderly persons by filtering harmful ultra-violet rays.
• The vegetable contains very good levels of vitamin A, and flvonoid anti-oxidants such as α and ß-carotenes, xanthins and lutein. Altogether, these pigment compounds are found to have antioxidant properties and are take part in vision, maintain healthy mucus membranes and skin, and bone health. Consumption of natural vegetables and fruits rich in flavonoids is known to help protect from lung and oral cavity cancers.
• In addition, they are also good source of antioxidant vitamin-C (provide 21% of recommended daily levels per 100 g); consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful free radicals.
• Fresh tomato is very rich in potassium. 100 g contain 237 mg of potassium and just 5 mg of sodium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure caused by sodium.
• They contain moderate amounts of many vital B-complex vitamins such as folates, thiamin, niacin, riboflavin as well some essential minerals like iron, calcium, manganese and other trace elements.

See the table below for in depth analysis of nutrients:

Tomato (Lycopersicon esculentum), raw,
Nutrition value per 100 g.
(Source: USDA National Nutrient data base)

Principle	Nutrient Value	Percentage of RDA
Energy	18 Kcal	1%
Carbohydrates	3.9 g	3%
Protein	0.9 g	1.6%
Total Fat	0.2 g	0.7%
Cholesterol	0 mg	0%
Dietary Fiber	1.2 g	3%
Vitamins
Folates	15 µg	4%
Niacin	0.594 mg	4%
Pyridoxine	0.080 mg	6%
Thiamin	0.037 mg	3%
Vitamin A	833 IU	28%
Vitamin C	13 mg	21.5%
Vitamin E	0.54 mg	4%
Vitamin K	7.9 µg	6.5%
Electrolytes
Sodium	5 mg	>1%
Potassium	237 mg	5%
Minerals
Calcium	10 mg	1%
Iron	0.3 mg	4%
Magnesium	11 mg	3%
Manganese	0.15 mg	6.5%
Phosphorus	24 mg	3%
Zinc	0.17 mg	1.5%
Phyto-nutrients
Carotene-ß	449 µg	--
Carotene-α	101 µg	--
Lutein-zeaxanthin	123 µg	--
Lycopene	2573 µg	--

Selection and storage

Fresh ripe fruits feature attractively bright red color and have rich fruity flavor. In the markets, buy fresh, firm, uniform sized fruits. Avoid those with wrinkle surface, discolored spots, cuts and too soft and mushy.

Firm, yellow fruits can be placed in cool, dark place at room temperature for 2-3 days. However, ripe tomatoes are one of the easily perishable vegetables and should be stored in the refrigerator. Use them while they are fresh to obtain full benefits of vitamins and antioxidants. 

Preparation and serving methods

Pests are common in tomatoes. Hybrid varieties are usually subjected to insecticide spray. Therefore, wash them thoroughly in the cold running water in order to remove dust, soil and any residual insecticide/fungicides.

Tomatoes are generally cut in to small cubes after discarding stem and top calyx end.

Here are some serving tips:

They are used extensively in cooking especially in Mediterranean, Greek, Italian, Southeast Asian, and East European cuisine.

• Raw ones have extra acidic taste, but when mixed with other ingredients while cooking gives wonderful flavor and rich taste.
• Regular as well as cherry tomatoes are one of the popular items in salad preparations.
• Fresh tomato juices as well as its soup are increasingly becoming popular health-drinks all across the world. Organic varieties contain 3 times as much lycopene as non-organic.
• Unripe green tomatoes are used much similar way like other raw vegetables to prepare curry, stews and to make "chutney" in some Indian subcontinent region.

Safety profile

Allergic reactions to tomatoes may sometimes occur with symptoms like skin and itching eyes, runny nose, gastrointestinal disturbances like pain abdomen, vomiting and diarrhea.

Source: http://www.nutrition-and-you.com/tomato.html