The 2 Most Nutritious Nightshade Fruits and Vegetables

fruits and vegetables in this same classification of plant — many of which you’ll find at your local grocery store — are actually safe to eat.

This is because the amount of this toxic compound is lowered to nontoxic levels once the fruits and vegetables ripen. Still, the leaves and berries of the deadly nightshade plant are toxic and shouldn’t be consumed.

Find out exactly which are most nutritious of the nightshades.

TOMATOES

1. Tomatoes

Tomatoes are a staple of many diets for numerous reasons. In addition to how easy they are to grow, they’re also packed with nutrition. This fruit is high in vitamins A and C, and is also a good source of iron, potassium, vitamin B6, manganese, and dietary fiber.

According to Penn State University’s Extension program, current research suggests that tomatoes contain carotenoids, powerful antioxidants that protect the body from certain types of cancers. Lycopene, the most common carotenoid found in tomatoes, may help reduce the risk for pancreatic, prostate, and digestive cancers.

Try this fresh from the garden tomato soup to warm you up on a cold day.

POTATOES

2. Potatoes

Potatoes are one of the most abundantly grown foods used in the Western world. They’re also part of the perennial nightshade family that can be mildly poisonous when eaten before they’re ripe, while the skin is still green.

Potatoes are great sources of vitamin C, which helps aid immunity. They also contain enough potassium, vitamin B6, and fiber to make a healthier staple than you may realize. Moreover, they contain carotenoids, flavonoids, and caffeic acid, all forms of phytonutrients known to promote health benefits, according to the USDA.

There are also many different types of varietals, which have different health benefits. For instance, the sweet potato is rich in vitamins A, B, C, and E, along with iron and zinc. They also provide an easy way to get necessary, critical amounts of nutrients for people living in developing worlds.

Potatoes aren’t as healthy when they’re prepared with high amounts of fats, salts, and oils, like french fries. Since nothing beats a homestyle staple, try this take on roast potatoes.