Bring on the Pizza! Cooked Tomatoes Rule

When was the last time you had a really fabulous tasting tomato? Have you almost forgotten what they are supposed to taste like? Tomatoes are very delicate and easily damaged, so the emphasis in tomato research has mostly focused on making sure they can survive great shipping distances, even though taste and texture often end up the big losers in the process.

Tomatoes are low in calories (38 calories in one large raw tomato), a reasonably good source of vitamin C (a 4-ounce tomato can supply a third of the recommended daily allowance), plus they have a little beta carotene, potassium, folic acid and other B vitamins, iron and fiber. They are also a very good source of lycopene, which is a powerful antioxidant that makes tomatoes red.

Interestingly, the lycopene in cooked and processed tomatoes (sauce, paste, salsa, canned) is more easily absorbed than in fresh tomatoes. It is also absorbed better when you eat a little fat in the same meal with your tomatoes--like olive oil or cheese. (Sounds a lot like pizza, doesn't it?)

Lycopene occurs in only a few foods other than tomatoes, such as pink grapefruit, red peppers, guava and watermelon. It has become such an important carotenoid because consuming a high intake of cooked tomatoes seems to reduce the risk of prostate and other cancers.

Tomato sauce and paste and other canned tomato varieties are all very high in lycopene. Even ketchup contains enough to be a significant food source for those who consume large quantities. One word of caution: Processed tomatoes can be very high in sodium, whereas fresh tomatoes are relatively low.

Tomatoes are members of the nightshade family, which includes some rather poisonous plants, but also some good ones like the potato, bell pepper and eggplant. Tomatoes are among the top sources of vitamin C in the diet.

Among the most recognizable categories in the stores are the cherry (round and bite-sized), the plum (small and egg-shaped) and the slicing (large and round) tomatoes. Unless you are lucky enough to be able to grow your own, there are some shopping tips you should try to follow:

* Never buy tomatoes from a refrigerated case. The cold will damage them. Exposure to temperatures under 55 degrees during growth or after harvest prevents the tomato from ripening properly and developing its full flavor.

* Look for tomatoes that are displayed loose instead of in plastic-covered containers. They are easier to evaluate. Vine ripened tomatoes will almost certainly taste better, but they offer no nutritional advantage.