CAROLINE HOPKINS2026年8月7日Tomatoes have come a long way since the 16th century, when some Europeans called them “poison apples” because they were mistakenly believed to be toxic. Now, they’re the second-most consumed vegetable in the United States (behind only potatoes) and recognized for a range of health benefits.自16世纪以来，番茄走过了漫长的历程——那时，一些欧洲人将其称为“毒苹果”，误以为它有毒。如今，番茄已成为美国消费量第二大的蔬菜（仅次于土豆），其多种健康功效也得到了广泛认可。Here’s what nutrition experts say about tomatoes, along with some simple summer recipes from New York Times Cooking.以下是营养专家对番茄的评价，以及《纽约时报》烹饪版推荐的几道简单夏日食谱。They’re hydrating.番茄有助于补水。Tomatoes are 95 percent water. One cup of chopped raw tomatoes has nearly 6 ounces of water, making them even more hydrating than watermelon.番茄的含水量高达95%。一杯切碎的生番茄约含170毫升水分，补水效果甚至超过西瓜。Fresh, raw tomatoes have the highest water content, said John Erdman, a professor emeritus of nutrition and food science at the University of Illinois Urbana-Champaign. When they’re cooked, they tend to lose a bit.伊利诺伊大学厄巴纳-香槟分校营养与食品科学荣休教授约翰·厄德曼说，新鲜生番茄的含水量最高。烹饪后水分会有所流失。Their lycopene may help protect against cancer.番茄中的番茄红素或有助于防癌。Tomatoes pack a hefty dose of the antioxidant lycopene, whether they’re raw, cooked or sun-dried. Tomatoes and tomato products (ketchup, spaghetti sauce, tomato juice) provide more than 80 percent of the lycopene in the U.S. diet, Dr. Erdman said.无论生食、熟饪还是晒制，番茄都含有大量抗氧化剂番茄红素。厄德曼博士介绍，番茄及番茄制品（番茄酱、意面酱、番茄汁）提供了美国人饮食中80%以上的番茄红素摄入量。Antioxidants like lycopene can help counteract oxidative stress in our bodies, he said. Over time, that stress can cause chronic inflammation, which in turn can increase the risk for many types of cancers.他说，番茄红素等抗氧化物质有助于对抗体内的氧化应激，氧化应激若长期积累可导致慢性炎症，进而增加多种癌症的患病风险。Scientists haven’t definitively found that eating foods high in lycopene — or any antioxidant, for that matter — can directly stave off cancer, said Rachel Kopec, an associate professor of human nutrition at the Ohio State University. But human and animal studies — some using tomatoes, some using other sources of lycopene, like supplements — have suggested links between high lycopene levels and lower risk of prostate and lung cancers, among others.俄亥俄州立大学人类营养学副教授雷切尔·科佩克说，科学家尚未最终证实，食用富含番茄红素的食物（或者任何抗氧化剂）能直接预防癌症。不过，一些针对人类和动物的研究——有些使用番茄，有的则使用补充剂等其他番茄红素来源——已经发现，体内较高的番茄红素水平可能与较低的前列腺癌、肺癌等癌症风险存在关联。Some studies have also suggested that lycopene could help prevent heart disease, liver disease and other chronic health conditions. But researchers haven’t proven cause and effect here, either, Dr. Kopec said.部分研究还提示番茄红素或许有助于预防心脏病、肝病及其他慢性病，但科佩克博士表示，因果关系同样尚未获得证实。The redder the tomato, the higher the lycopene level, Dr. Erdman said. Orange and yellow tomatoes have a different type of lycopene that presumably has similar health benefits, but researchers haven’t studied it enough to know for sure. Green tomatoes do not contain lycopene.厄德曼博士说，番茄颜色越红，番茄红素含量越高。橙色和黄色番茄含有另一种类型的番茄红素，推测具有类似的健康功效，但研究尚不充分，暂无定论。绿色番茄则不含番茄红素。Cooked tomatoes contain more lycopene than raw ones, added Alice H. Lichtenstein, a professor of nutrition science and policy at Tufts University. That’s because cooked tomatoes become more concentrated when they lose some water. One cup of cooked tomatoes has about 7,300 micrograms of lycopene, as opposed to about 4,600 in raw tomatoes. What’s more, Dr. Lichtenstein said, the heat involved in cooking tomatoes breaks down their cell walls, making the lycopene more accessible.塔夫茨大学营养科学与政策教授爱丽丝·利希滕斯坦补充说，经过烹饪的番茄比生番茄含有更多番茄红素。这是因为，失去一部分水分后，营养成分会更加集中。一杯烹饪后的番茄约含7300微克番茄红素，生番茄约含4600微克。此外，利希滕斯坦博士说，烹饪过程中的高温会破坏番茄的细胞壁，使番茄红素更容易被人体吸收。And because lycopene is fat-soluble, eating tomatoes along with a bit of healthy fat can help your body absorb the lycopene, Dr. Kopec said. She recommended drizzling tomatoes with olive oil, or pairing them with avocado.科佩克博士说，由于番茄红素是脂溶性的，将番茄搭配少量健康脂肪有助于人体吸收番茄红素。她建议在番茄上淋上橄榄油，或与牛油果搭配食用。They’re abundant in vitamins and minerals.番茄富含多种维生素和矿物质。Tomatoes are a good source of potassium, said Pinkin Panchal, a dietitian and assistant teaching professor of nutritional sciences at Rutgers University. One large, raw tomato has 431 milligrams of potassium, about as much as a medium-size banana.罗格斯大学营养科学系助理教学教授、营养师平金·潘查尔说，番茄是钾的良好来源。一个大的生番茄含有431毫克钾，与一根中等大小的香蕉大致相当。Ms. Panchal also noted that tomatoes have decent amounts of folate, a vitamin that helps your cells divide (especially important during pregnancy) and vitamin K, which helps with blood clotting and bone health.潘查尔还指出，番茄含有相当数量的叶酸。叶酸是一种有助于细胞分裂的维生素，孕期尤为重要。番茄还富含维生素K，它有助于凝血和骨骼健康。How to Enjoy Them怎么吃番茄最好Fresh tomatoes are most nutritious when they’re picked off the vine at peak ripeness, so buying them locally and in season is best, Ms. Panchal said.潘查尔说，番茄在完全成熟后再采摘的营养价值最高，因此最好购买本地出产的当季番茄。All of the experts said that while it isn’t necessary to buy organic, rinsing raw tomatoes before eating them can help to remove any lingering pesticides or residue. Ms. Panchal said she likes to rinse hers with a capful of distilled white vinegar mixed with water. Vinegar can remove more residue than water alone, she said.所有受访专家都表示，没有必要特意购买有机番茄，但生食前用冲洗干净有助于去除可能残留的农药或其他附着物。潘查尔说，她喜欢用一瓶盖蒸馏白醋加水稀释后冲洗，这比单纯用水的去残留效果更好。Here are some ways to savor tomatoes in all their summer glory, from NYT Cooking.以下是《纽约时报》烹饪版推荐的几道食谱，让你尽享番茄的夏日风味。1. Curry Tomatoes and Chickpeas With Cucumber Yogurt1. 咖喱番茄鹰嘴豆配黄瓜酸奶 Rachel Vanni for The New York Times. Food Stylist: Barrett Washburne.A quick turn in a hot pan intensifies tomatoes’ natural sweetness. This chickpea curry is set over savory cucumber yogurt — a combination inspired by chana masala eaten with raita.在热锅中快速翻炒一下，可以进一步激发番茄天然的甜味。鹰嘴豆咖喱铺在咸香的黄瓜酸奶上，灵感来自将印度鹰嘴豆咖喱搭配酸奶黄瓜酱一起食用的吃法。• Recipe: Curry Tomatoes and Chickpeas With Cucumber Yogurt· 食谱：咖喱番茄鹰嘴豆配黄瓜酸奶 2. Tomatoes Vinaigrette2. 油醋汁拌番茄 Salting tomatoes directly on the serving plate and splashing them with a mix of oregano, vinegar and olive oil brings out their quintessential summery tang.直接给盘中的番茄撒盐，再淋上由牛至、醋和橄榄油调制的酱汁，可以充分带出它标志性的夏日酸香风味。• Recipe: Tomatoes Vinaigrette· 食谱：油醋汁拌番茄3. Skillet Chicken With Peppers and Tomatoes3. 甜椒番茄煎鸡 Kelly Marshall for The New York Times. Food Stylist: Samantha Seneviratne. Prop Stylist: Paige Hicks.Bell peppers — which are at their peak, too — complement the juicy tomatoes in this one-pan dinner.同样当季的甜椒与多汁番茄相得益彰，一锅搞定一顿晚餐。• Recipe: Skillet Chicken With Peppers and Tomatoes· 食谱：甜椒番茄煎鸡4. Tomato-Watermelon Salad With Anchovy Bread Crumbs4. 番茄西瓜沙拉配凤尾鱼面包糠 Two summer classics — tomato and watermelon — are showered with savory, garlicky bread crumbs. For anyone wary of anchovies: They melt into the olive oil and give the crumbs an irresistible umami flavor.两种经典的夏日食材——番茄和西瓜——撒上咸鲜蒜香面包糠。如果你不太喜欢凤尾鱼，也不用担心：凤尾鱼会融入橄榄油中，为面包糠增添一种令人欲罢不能的鲜味。• Recipe: Tomato-Watermelon Salad With Anchovy Bread Crumbs· 食谱：番茄西瓜沙拉配凤尾鱼面包糠5. Grated Tomato Pasta5. 碎番茄意面 Armando Rafael for The New York Times. Food Stylist: Cyd Raftus McDowell.Gently heated with olive oil and garlic, grated ripe tomatoes retain their freshness in this vegetarian pasta. If you don’t have fat, juicy tomatoes, you can use cherry tomatoes instead.将磨碎的熟透番茄与橄榄油、大蒜一同小火加热，在这道素食意面中保留了新鲜风味。若手边没有饱满多汁的大番茄，可用圣女果代替。• Recipe: Grated Tomato Pasta· 食谱：碎番茄意面翻译：杜然点击查看本文英文版。