Tomatoes are widely used ones in our diet and we consume daily in any form such as curries, pickles, salads and many more food varieties. It is one of the most common ingredients found in Indian and Western cuisines. But do you know that these tomatoes are highly nutritious and can provide numerous benefits? Yes, it's absolutely true! Because these tomatoes are fully loaded with "Lycopene". And now what is this lycopene? It is a plant pigment ie, a phytochemical that helps the plant to protect it from U.V rays. Tomatoes are enriched with carotenoids, flavonoids. The bright red color of the tomato gives it protection from U.V rays. All these compounds are essential for your body for better functioning. Especially when you consume tomatoes along with the skin as it is fully rich in those phytochemicals, you'll be more benefitted. So from the next time, don't peel off the tomatoes after washing!
Nutritional facts about tomatoes:-
Tomatoes are rich in nutrients such as potassium, many vitamins such as vitamin-A, B, C, E, and K, iron, folate, and anti-oxidants. Tomatoes have strong anti-oxidants that protect the body from oxidative stress and from certain other environmental toxins and chronic diseases. However, from the current studies, it is recommended to take 8-21 mg of tomatoes daily.
Generally, about 3.0 mg of lycopene is present in 100 gms of tomatoes and may consist in large amounts in more ripe tomatoes. Following is a description of lycopene in various tomatoes which is different from one another.
- Fresh tomatoes:- 3.0 mg
- Canned tomatoes:- 2.7 mg
- Tomato puree:- 21.8 mg
- Sundried tomatoes:- 45.9 mg (which is generally used to make pickles)
Is Tomato a fruit or vegetable?
According to botanical sciences, Tomato is a fruit as it arises from a flower (yellow flower) and all fruits are developed from a single flower initially, and later they ripe to form fruits. Apart from it, fruits have seeds in them ( from single seed like mango to many seeds such as watermelon, papaya). Since tomatoes also have seeds, they are considered as fruits.
Usually, fruits are consumed raw itself and tomato can also be eaten raw in salads and others, etc, but it is mostly preferred for cooking purposes along with other vegetables. And since then, tomatoes have become one of the most ingredients which are compulsorily added to prepare savory dishes, it became reputed as a vegetable very soon. Hence, tomatoes are regarded as vegetables now. But however, tomatoes are fruits that are considered as vegetables by nutritionists now.
Some health benefits of tomatoes are:-
Tomatoes have various health benefits due to the presence of vitamins, minerals, antioxidants, etc. Some of them are explained in the following way:-
i) Prevents cancers:- Tomatoes help to prevent diseases in the pancreas, throat, mouth, breast, intestine and maintain them healthy due to the antioxidants that fight against the free molecules that damage the immune cells. These tomatoes are also used to treat cancer patients.
ii) Lowers blood pressure:- Regular and daily intake of tomatoes in any form help to remove bad cholesterol, and lower blood pressure. It also contains flavonoids that help to boost health.
iii)Helpful for Asthma and lung diseases:- The lycopene and other carotenoids present in the tomatoes help to fight the tobacco smoke and help to reduce lung diseases such as emphysema, etc. It is also helpful to asthma patients as it regulates the breathing flow properly.
iv)Ease inflammation:- Tomatoes help to ease inflammation and prevent sudden strokes(heart strokes). It also helps to prevent blood clotting during circulation.
v) Helps to get glowing skin:- yeah it's true! Tomatoes can help to get glowing skin and simply you can do it by taking a slice of tomato and rub it all around your face for 2 minutes and then wash. Or otherwise, you can use it as a scrub, by dipping a slice of tomato in honey and sugar and rub all around the face.
vi) Tomatoes comprise specific components such as "lutein" and "zeaxanthin" which protect your eyes from blue light made by digital devices like smartphones, laptops, computers. Isn't it interesting!
Some healthy tomato recipes:-
a) Tomato juice:-
Sometimes a nutritional deficiency is caused by extreme dieting or restricted eating creating cravings for tomatoes. ie, tomatophagia (iron deficiency anemia). Though tomatoes contain less amount of iron in them, it has a great impact on us, and for such people, tomato juice is a smart choice. And people who smoke cigars need more Vit-C than those who don't. So a nutrient-dense tomato juice is good for them.
Preparation:- Take 2-3 ripe tomatoes, 2 tablespoon sugar, a pinch of salt, a small piece of ginger, in a mixer jar. Squeeze a half lemon and blend all those ingredients without water. Filter it in a glass and your tomato juice is ready!
If you are suffering from illness, fever, cold, or cough, then you should definitely try this tomato soup. Because this is comprised of full antioxidants that help you fight against illness and develop immunity in your body.
Preparation:- Take 3-4 tomatoes and blend them to form a puree. Then heat a pan with ghee or oil and add a few chopped garlic into it. Then add the tomato puree into it and let it boil. Later add 3-5 black peppers, I tablespoon of salt, and cook for 5 min on a lower flame. Then garnish it with fresh coriander leaves and serve it hot. Your immunity-boosting tomato soup is ready!
c) Tomato salad:-
It is one of the widely used salads in western countries and you can try it too. Eating raw tomatoes helps us in better functioning of the body and you can mix it with other raw vegetables too such as cucumber, onions, carrots, etc.
Preparation:- Take a sliced tomato in a bowl or you can chop them according to your wish. Then add 1 sliced onion, 1 sliced cucumber, 2 sliced garlic cloves, and 1 green chili to it. And then add 1 tablespoon salt, black pepper, fresh coriander leaves. Finally, squeeze half lemon into it, and mix all of them together. Serve it on a plate and your salad is ready!
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