Tomatoes are one of the ultimate super foods! Tomatoes and tomato products are one of the best sources of lycopene, a powerful antioxidant with cancer fighting properties. Because many of the longevity foods are high in one specific antioxidant or many antioxidants, the following is a brief explanation of what an antioxidant is.

We are subject to a damaging process called oxidation which happens when we are exposed to free radicals or toxins (found from numerous substances or chemicals we breathe, eat or drink). The word antioxidant means to stop the oxidation process. Think of your aging body as a car rusting away. Antioxidants are compounds in foods which prevent free radicals from slowly “rusting away” or destroying body tissues.

The lycopene found in tomatoes is a powerful antioxidant that studies have shown has cancer-fighting properties. Research is now proving many other benefits of lycopene consumption — reducing risk of heart disease and macular degenerative disease to name a few. The most compelling research is the role of lycopene in prostate cancer prevention.

Americans typically eat a lot of processed tomato foods in the form of pasta sauce, tomato sauce and tomato juice. This many turn out to be a good thing because research shows that lycopene is better absorbed by the body when tomatoes are processed. The reason? Lycopene is bound tightly in the tomato’s cell structure. When tomatoes are processed, the lycopene is released.

You can enjoy the benefit of lycopene by choosing a variety of tomato-based foods. Remember to check your food labels and ingredient lists. Canned and jarred products will have added sodium and may have added sugars. Choose the foods with just tomatoes as the main ingredients and the no added sodium and no added sugar products when possible.

Tomatoes are also an excellent source of vitamin C, supplying 40 percent of the U.S. recommended daily allowance. The vitamin C content of tomatoes decreases when cooked, so raw tomatoes should still be included in the diet.

Tomatoes should be firm and juicy with bright, unblemished skin.

Choose those that have a deep color and give a little when squeezed.

Always rinse thoroughly before preparation.

To peel, drop into boiling water for one to two minutes. Then remove, dunk briefly in a bowl of ice water, and cut out a small cone around the stem end to slip off the skin.

For a simple side, slice tomatoes, drizzle olive oil and balsamic vinegar over the top, and then season with a sprinkle of sea salt.

Pasta with Tomato and Basil

Use the freshest basil and summer tomatoes for this glorious summer dish!

5 large tomatoes, chopped (about 5 cups)

2 cloves garlic, minced

2 Tbsp. extra virgin olive oil

To determine this, you first need to know what makes a fruit a fruit and a veggie a veggie. The question to ask is: Does it have seeds? If the answer is yes, then it technically is a fruit. The tomato then technically is a fruit. However, in 1893, the United States Supreme Court ruled that because the tomato is used as a vegetable — eaten with the main part of the meal instead of at the end — it should be legally classified as such.

1/2 tsp. sea salt

1/2 cup fresh basil leaves (or more), coarsely chopped

1/2 cup reduced fat mozzarella cheese

12 oz. uncooked whole wheat linguine

1/2 cup Parmesan cheese, freshly grated

Pepper to taste

Place tomatoes, garlic, olive oil, basil, mozzarella cheese and salt in a medium-sized bowl and toss to mix. This mixture can rest, covered for an hour or so; the flavor improves with time.

Cook linguine in a large pot until just al dente. Drain and pour into serving bowl. Add tomato mixture and toss with linguine. The hot pasta will melt the mozzarella cheese. Sprinkle grated Parmesan cheese on top.

This recipe yields 6 servings.

Nutrition information per serving:

Calories: 294

Carbohydrate: 39 g

Cholesterol: 14 mg

Dietary Fiber: 6 g

Fat: 10 g

Protein: 13 g

Sodium: 396mg

Sugar: 2 g

Amy Pleimling is a registered and licensed dietitian at the Albert Lea Hy-Vee Food Store. Her column runs for the duration of the AARP/Blue Zones Vitality Project.