Nutrition and Wellness

A Nutrition Breakdown of Tomatillos: Benefits and Nutrient Content

Share

β€œFor individuals looking to add other fruits and vegetables to their diet, can adding tomatillos provide variety and nutrition?”

Tomatillo

Tomatillos are a fruit that can bring a bright citrus flavor to various dishes.

Nutrition

The U.S. Department of Agriculture provides the following information for one medium/34g tomatillo. (FoodData Central. U.S. Department of Agriculture. 2018)

  • Calories – 11
  • Carbohydrates – 2 grams
  • Fat – 0.3 grams
  • Protein – 0.3 grams
  • Fiber – 0.7 grams
  • Sodium – 0.3 milligrams
  • Sugars – 1.3 grams

Carbohydrates

Fats

  • Tomatillos contain less than half a gram in one medium-sized tomatillo.

Protein

  • There is less than half a gram of protein per tomatillo.

Vitamins and Minerals

Tomatillos provide:

  • Vitamin A
  • Vitamin C
  • Potassium
  • And provide several other micronutrients in smaller doses.

Benefits

Tomatillo’s health benefits include the following.

Cardiovascular Health

Tomatillos provide a heart-healthy dietary addition. They are naturally low in sodium and rich in potassium, which could help regulate blood pressure. They provide vitamins A and C and antioxidants against free radicals.

The American Heart Association recommends the consumption of a variety of fruits and vegetables daily for various benefits. One of them is their fiber content. Fiber is the indigestible part of carbohydrates that can help decrease cholesterol by binding and removing cholesterol from the body. Tomatillos contain about one gram of fiber, a recommended addition to a heart-healthy diet. (American Heart Association. 2023)

Potentially Help Reduce Cancer Risk

Tomatillos have several antioxidants with cancer-preventing properties. They are a source of phytochemicals known as withanolides. These natural plant compounds have been shown to induce apoptosis/cell death in colon cancer cells. (Peter T. White et al., 2016) Diets high in fruits and vegetables have been associated with lower risks of cancer, making tomatillos a welcome addition to a high-antioxidant nutrition plan focused on cancer prevention.

Arthritis Symptoms Improvement

The withanolide antioxidants are also anti-inflammatory. Research on withanolides demonstrates clinical benefits in the alleviation of symptoms of osteoarthritis and rheumatoid arthritis. (Peter T. White et al., 2016) Tomatillos may help reduce inflammation, which can make arthritis more manageable.

Vision Loss Prevention

Tomatillos provide a healthy source of key nutrients for eye health. Lutein and zeaxanthin are antioxidants that concentrate in the retina and help protect against environmental deterioration. Tomatillos provide:

Weight Loss

Tomatillos are a low-calorie whole food ingredient. Because of their high water content, it’s possible to fill up without adding excess calories. Fresh salsa made with tomatoes or tomatillos is a healthy, flavorful choice that is virtually free of added sugars. (The National Kidney Foundation. 2014)

Adverse Effects

Tomatillos are part of the nightshade family. While there is no conclusive evidence confirming any harmful effects, some individuals report experiencing sensitivity to them. (Cleveland Clinic. 2019) Individuals who believe they may be sensitive to tomatillos should consult a registered dietitian to determine the root cause and ways to improve tolerance.

Allergies

  • Although rare, serious reactions, including anaphylaxis, are possible even if the individual shows no signs of a tomato allergy.
  • Individuals unsure about an allergy to tomatillos should see an allergist for testing.

Varieties

  • Different varieties include yellow, green, and purple. (MacKenzie J. 2018)
  • Rendidora is a green variety that grows upright with a high yield.
  • Gulliver Hybrid, Tamayo, Gigante, and Toma Verde are also green but grow in a sprawling pattern.
  • Some purple varieties include Purple Hybrid, De Milpa, and Coban. (Drost D, Pedersen K. 2020)

Choosing

  • Choose tomatillos that are firm and green but large enough that they fill up the husks.
  • When they ripen too long, their flavor becomes bland. (MacKenzie J. 2018)

Storage and Safety

  • Tomatillos can last months in their husks, spread out in a well-ventilated area. (MacKenzie J. 2018)
  • Keep them in a paper bag in the refrigerator for no longer than 2 weeks if using sooner.
  • Do not store in plastic, as this can cause spoilage.
  • For extended storage, tomatillos may be frozen or canned.
  • Remove the husks, wash them, and dry them before eating or preparing them for long-term storage.

Preparation

Tomatillos have a distinct flavor and firm texture. They can be eaten whole with no need to seed or core them. (Drost D, Pedersen K. 2020) Use tomatillos for:

  • Raw
  • Salsa verde
  • As a topping
  • Sandwiches
  • Salads
  • Soups
  • Stews
  • Fried
  • Broiled
  • Roasted for a side dish
  • Added to smoothies

The Healing Diet: Combat Inflammation, Embrace Wellness


References

FoodData Central. U.S. Department of Agriculture. (2018). Tomatillos, raw. Retrieved from fdc.nal.usda.gov/fdc-app.html#/food-details/168566/nutrients

American Heart Association. (2023). How to Eat More Fruit and Vegetables (Healthy Living, Issue. www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables

White, P. T., Subramanian, C., Motiwala, H. F., & Cohen, M. S. (2016). Natural Withanolides in the Treatment of Chronic Diseases. Advances in experimental medicine and biology, 928, 329–373. doi.org/10.1007/978-3-319-41334-1_14

National Institutes of Health, Office of Dietary Supplements. (2023). Vitamin A: Fact Sheet for Health Professionals. Retrieved from ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/

The National Kidney Foundation. (2014). 6 of the Best and Worst Condiments for Health (Kidney Basics, Issue. www.kidney.org/news/ekidney/july14/7_Best_and_Worst_Condiments_for_Health

Cleveland Clinic. (2019). What’s the Deal With Nightshade Vegetables? (healthessentials, Issue. health.clevelandclinic.org/whats-the-deal-with-nightshade-vegetables/

Jill, M. (2018). Growing Tomatillos and Ground Cherries in Home Gardens. extension.umn.edu/vegetables/growing-tomatillos-and-ground-cherries#harvest-and-storage-570315

Drost D, P. K. (2020). Tomatillos in the Garden (Horticulture, Issue. digitalcommons.usu.edu/cgi/viewcontent.cgi?article=2658&context=extension_curall

Professional Scope of Practice *

The information herein on "A Nutrition Breakdown of Tomatillos: Benefits and Nutrient Content" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

Blog Information & Scope Discussions

Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*

Our office has reasonably attempted to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182

Licensed as a Registered Nurse (RN*) in Florida
Florida License RN License # RN9617241 (Control No. 3558029)
Compact Status: Multi-State License: Authorized to Practice in 40 States*

Presently Matriculated: ICHS: MSN* FNP (Family Nurse Practitioner Program)

Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
My Digital Business Card

Dr. Alex Jimenez

Specialties: Stopping the PAIN! We Specialize in Treating Severe Sciatica, Neck-Back Pain, Whiplash, Headaches, Knee Injuries, Sports Injuries, Dizziness, Poor Sleep, Arthritis. We use advanced proven therapies focused on optimal Mobility, Posture Control, Deep Health Instruction, Integrative & Functional Medicine, Functional Fitness, Chronic Degenerative Disorder Treatment Protocols, and Structural Conditioning. We also integrate Wellness Nutrition, Wellness Detoxification Protocols and Functional Medicine for chronic musculoskeletal disorders. We use effective "Patient Focused Diet Plans", Specialized Chiropractic Techniques, Mobility-Agility Training, Cross-Fit Protocols, and the Premier "PUSH Functional Fitness System" to treat patients suffering from various injuries and health problems. Ultimately, I am here to serve my patients and community as a Chiropractor passionately restoring functional life and facilitating living through increased mobility. Purpose & Passions: I am a Doctor of Chiropractic specializing in progressive cutting-edge therapies and functional rehabilitation procedures focused on clinical physiology, total health, functional strength training, functional medicine, and complete conditioning. We focus on restoring normal body functions after neck, back, spinal and soft tissue injuries. We use Specialized Chiropractic Protocols, Wellness Programs, Functional & Integrative Nutrition, Agility & Mobility Fitness Training and Cross-Fit Rehabilitation Systems for all ages. As an extension to dynamic rehabilitation, we too offer our patients, disabled veterans, athletes, young and elder a diverse portfolio of strength equipment, high-performance exercises and advanced agility treatment options. We have teamed up with the cities' premier doctors, therapist and trainers in order to provide high-level competitive athletes the options to push themselves to their highest abilities within our facilities. We've been blessed to use our methods with thousands of El Pasoans over the last 3 decades allowing us to restore our patients' health and fitness while implementing researched non-surgical methods and functional wellness programs. Our programs are natural and use the body's ability to achieve specific measured goals, rather than introducing harmful chemicals, controversial hormone replacement, un-wanted surgeries, or addictive drugs. We want you to live a functional life that is fulfilled with more energy, a positive attitude, better sleep, and less pain. Our goal is to ultimately empower our patients to maintain the healthiest way of living. With a bit of work, we can achieve optimal health together, no matter the age, ability or disability.

Published by

Recent Posts

Training for Long Distance: Building Endurance Effectively

"For individuals training for long-distance walking marathons and/or events, can focusing on building a walking… Read More

The Effectiveness of Acupuncture for Knee Pain Relief

"For individuals dealing with knee pain symptoms from injury and/or arthritis, can incorporating an acupuncture… Read More

The Health Benefits of Pita Bread: A Nutritious Choice

"Could pita bread be a possible option for individuals trying to eat healthier?" Pita Bread… Read More

How Acupuncture Can Help Reduce Joint Pain in Lupus

Can individuals dealing with joint pain incorporate acupuncture therapy to manage lupus symptoms and restore… Read More

Acupuncture for Sciatica: A Natural and Effective Pain Relief

"For individuals considering acupuncture for sciatica relief and management, can knowing how it works and… Read More

Electroacupuncture: The Key to Relieving Thoracic Outlet Syndrome

Can individuals with thoracic outlet syndrome incorporate electroacupuncture to reduce neck pain and restore proper… Read More

Reduce Hip Pain and Plantar Fasciitis with Nonsurgical Treatments

Can plantar fasciitis patients incorporate non-surgical treatments to reduce hip pain and restore mobility? Introduction… Read More

Exploring the Role of Intervertebral Foramen in Nerve Connectivity

"For individuals looking to improve their spinal health, can understanding the anatomy of the intervertebral… Read More

How Spinal Decompression Can Reduce Cervical Spinal Pain

Can individuals with cervical spinal pain incorporate spinal decompression therapy to reduce neck pain and… Read More

Acupuncture-Electroacupuncture: A Holistic Approach to Healing

For individuals dealing with musculoskeletal pain, can incorporating acupuncture and electroacupuncture therapy provide beneficial results?… Read More

Biomechanics on Movement, Performance, and Therapy

"For individuals experiencing musculoskeletal issues and pain symptoms, can learning about biomechanics and how it… Read More

The Connection Between Low Back Sciatica and Electroacupuncture

Can the effects of electroacupuncture reduce sciatica in individuals dealing with low back pain to… Read More