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Tomatoes

Tomatoes are a vibrant and flavorful produce staple, celebrated for their juicy texture, natural sweetness, and wide-ranging culinary uses. Whether sliced fresh, simmered into sauces, or blended into soups, tomatoes offer both taste and nutrition in every bite. At Benefit Market, our tomatoes are ideal for adding color, freshness, and health-supporting nutrients to any meal.

Nutritional Benefits

Tomatoes are low in calories but rich in nutrients, making them a smart addition to a balanced diet. A medium tomato contains around 25 calories and delivers fiber, vitamin C, potassium, and folate. These nutrients support immune health, heart function, and proper cell repair.

Tomatoes are especially well known for their high levels of lycopene—a powerful antioxidant that gives tomatoes their red color. Lycopene has been linked to various health benefits, including supporting heart health and protecting cells from oxidative stress. Cooking tomatoes, such as in sauces or soups, can actually enhance lycopene absorption, making tomatoes valuable in both raw and cooked forms.

Tomatoes also provide vitamin A in the form of beta-carotene, which supports eye health, and vitamin K, which is important for bone strength and blood clotting.

Serving Tips

Tomatoes are incredibly versatile and can be served in countless ways. Fresh, sliced tomatoes are perfect for sandwiches, wraps, and burgers, while cherry or grape tomatoes make a convenient addition to salads, grain bowls, and lunchboxes.

For a simple side dish, toss tomato wedges with olive oil, basil, and a dash of salt for a refreshing salad. You can also pair them with mozzarella and balsamic vinegar for a classic Caprese-style plate.

Roasted tomatoes develop a deep, concentrated flavor. Place halved tomatoes on a baking sheet, drizzle with olive oil, and roast at 400°F for about 20–30 minutes. These make a flavorful topping for toast, pasta, or grilled chicken.

Tomatoes are also ideal for blending into sauces, soups, and salsas. When cooking with canned or stewed tomatoes, add garlic, onions, or herbs to build rich flavor profiles for chili, marinara, or curry.

Health Suggestions

Incorporating tomatoes into your meals is a great way to increase your intake of vitamins, minerals, and antioxidants. To make the most of their nutritional benefits, try combining tomatoes with healthy fats like olive oil or avocado. This helps your body absorb fat-soluble nutrients such as lycopene and beta-carotene more efficiently.

If you’re watching sodium intake, choose fresh or low-sodium canned tomato products when cooking. To preserve nutrients in fresh tomatoes, avoid peeling unless necessary, as much of the fiber and phytonutrients are found in the skin.

Tomatoes are naturally hydrating due to their high water content, making them a great option during warmer months or for those looking to increase fluid intake through food.

At Benefit Market, tomatoes are a flavorful, nutrient-rich produce essential that adds freshness, color, and variety to your meals. Whether served raw or cooked, they are an easy and health-conscious way to elevate your plate.