Tomatoes: कैलोरी, Nutrition and स्वास्थ्य लाभ
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Perplexity Nature's superfood packed with lycopene, विटामिन C, and heart-protective एंटीऑक्सीडेंट for every health goal.
झटपट न्यूट्रिशन फैक्ट्स
Per 1 Medium Tomato (123g)
| पोषक तत्व | मात्रा |
|---|---|
| कैलोरी | 23 kcal |
| प्रोटीन | 1.2g |
| कार्बोहाइड्रेट | 5g |
| फाइबर | 1.5g |
| शुगर | 3g |
| वसा | 0.2g |
| पोटैशियम | 292mg |
| विटामिन C | 16.9mg |
| Lycopene | 3-5mg |
| मैग्नीशियम | 12mg |
मैक्रोन्यूट्रिएंट ब्रेकडाउन
पोषण विशेषज्ञ की सलाह
Tomatoes are 95% water, making them the ultimate low-calorie, high-volume food. The lycopene (responsible for red color) is a carotenoid that बढ़ाता है 3-fold जब पका हुआ, making tomato sauce more nutrient-dense than कच्चा tomatoes. Pair with स्वस्थ fats like olive oil to maximize absorption.
मिथक बनाम सच
मिथक #1: Tomatoes Cause Inflammation
सच्चाई: Tomatoes are anti-inflammatory powerhouses. Lycopene has demonstrated anti-inflammatory properties in multiple studies, protecting against chronic diseases सहित heart disease and cancer.
मिथक #2: Tomatoes Are High in शुगर
सच्चाई: A medium tomato has only 3g natural शुगर with 1.5g फाइबर. The natural sugars don't spike रक्त ग्लूकोज, विशेष रूप से जब paired with प्रोटीन or स्वस्थ fats. Perfect for डायबिटीज management.
मिथक #3: All Tomato Products Contain Too Much सोडियम
सच्चाई: ताज़ा tomatoes are naturally सोडियम-free. Commercial tomato sauce may have added salt, but ताज़ा tomatoes, paste, and canned varieties without added salt remain excellent low-सोडियम choices. Read labels carefully.
मिथक #4: Tomato Seeds Are Unhealthy
सच्चाई: Tomato seeds are completely safe and पौष्टिक. They contain फाइबर, खनिज, and एंटीऑक्सीडेंट. The seed gel शामिल है लाभदायक compounds. Eat seeds without concern.
मिथक #5: Green Tomatoes Are Unripe and Nutritionally Inferior
सच्चाई: Green (unripe) tomatoes contain tomatine, a protective alkaloid with anticancer potential shown in preliminary research. तला हुआ green tomatoes are a legitimate culinary tradition. Ripeness determines शुगर content, not nutritional value.
हेल्थ गोल्स के हिसाब से न्यूट्रीस्कोर
| स्वास्थ्य लक्ष्य | NutriScore | यह स्कोर क्यों? |
|---|---|---|
| वजन घटाना |  | Only 23 कैलोरी, 95% water, 1.5g फाइबर, high volume. Unlimited consumption. Excellent for satiety without calorie burden. |
| मांसपेशी वृद्धि |  | प्रदान करता है पोटैशियम (रोकता है cramps), विटामिन, minimal कैलोरी. Pair with प्रोटीन source for balanced nutrition. |
| डायबिटीज प्रबंधन | | GI 15, minimal शुगर (3g), high फाइबर. Lycopene associated with improved insulin sensitivity. No हिस्सा limits needed. |
| पीसीओएस प्रबंधन | | Low glycemic load, anti-inflammatory lycopene, minimal sugars. सहायता करता है insulin sensitivity goals. |
| गर्भावस्था पोषण | | Rich in folate (24mcg), विटामिन C for immunity, पोटैशियम. Lycopene सहायता करता है fetal development. Safe unlimited consumption. |
| Viral/Flu Recovery | | High विटामिन C (16.9mg), easy to digest, hydrating. Lycopene boosts immune response. Excellent recovery food. |
व्यक्तिगत पोषण
अपने भोजन को ट्रैक करें with NutriScan for personalized NutriScores based on your specific health goals!
ब्लड शुगर रेस्पॉन्स to Tomato
Tomatoes have minimal impact on रक्त ग्लूकोज due to low शुगर content and high फाइबर.
सामान्य ग्लूकोज प्रतिक्रिया वक्र
*यह चार्ट दिखाता है typical रक्त ग्लूकोज response for general स्वस्थ individuals. व्यक्तिगत प्रतिक्रियाएं भिन्न हो सकती हैं. यह मेडिकल सलाह नहीं है.*
How to Maximize Absorption
Pairing tomatoes with स्वस्थ fats significantly बढ़ाता है lycopene bioavailability:
- 🫒 Olive oil - Mediterranean pairing, doubles lycopene absorption
- 🥑 Avocado - स्वस्थ fats enhance antioxidant uptake
- 🧀 Cheese - वसा-based absorption, adds प्रोटीन and calcium
- 🌰 Nuts & Seeds - Complete nutrition, boost mineral absorption
सांस्कृतिक महत्व
Tomatoes originated in Mexico and Central America over 2,000 years ago, becoming आवश्यक to Mediterranean and Indian cuisines.
In India:
- आवश्यक ingredient in curries, chutneys, and sambar (South Indian staple)
- Tomato-based gravies are foundational to Indian cooking
- Locally grown year-round in regions like Maharashtra, Karnataka, Andhra Pradesh
- Used ताज़ा in Indian salads (kachumber) and preserved as chutneys
- Ayurvedic medicine values tomatoes for पाचन स्वास्थ्य
Global Impact:
- World's most consumed vegetable (170+ million tons annually)
- Italy leads in processing; Mexico in ताज़ा production
- Lycopene research has transformed tomato from basic vegetable to functional food
- Tomato paste, sauce, and juice rank among world's most valuable processed foods
तुलना और विकल्प
Tomato vs Similar Vegetables (प्रति 100g)
| पोषक तत्व | 🍅 Tomato | 🥒 Cucumber | 🌶️ Red Pepper | 🥬 Spinach |
|---|---|---|---|---|
| कैलोरी | 18 kcal | 16 kcal | 37 kcal | 23 kcal |
| कार्ब्स | 3.9g | 3.6g | 9g | 3.6g |
| फाइबर | 1.2g | 0.5g | 1.7g | 2.2g |
| प्रोटीन | 0.9g | 0.6g | 0.9g | 2.9g |
| वसा | 0.2g | 0.1g | 0.3g | 0.4g |
| विटामिन C | 13.7mg | 3.2mg | 127.7mg | 28.1mg |
| पोटैशियम | 237mg | 147mg | 211mg | 558mg |
| सबसे अच्छा | Cooking, salads, एंटीऑक्सीडेंट | Hydration, low-calorie snack | विटामिन C, sweet flavor | प्रोटीन, आयरन, folate |
अक्सर पूछे सवाल
Are tomatoes good for वजन घटाना?
Yes, tomatoes are one of the best weight-loss foods. At 18 कैलोरी प्रति 100g with 95% water content and 1.5g फाइबर प्रति मध्यम tomato, they promote fullness without calorie burden. Unlimited consumption अनुशंसित for वजन घटाना goals.
Can diabetics eat tomatoes?
Absolutely. Tomatoes have GI 15 (very low), minimal शुगर (3g प्रति मध्यम), and high फाइबर. Research shows lycopene may improve insulin sensitivity and reduce डायबिटीज complications. No हिस्सा limits needed.
What is lycopene and why is it महत्वपूर्ण?
Lycopene is a carotenoid antioxidant responsible for tomato's red color. कच्चा tomatoes contain 3-5mg प्रति मध्यम fruit; पका हुआ/processed tomatoes contain 15-20mg प्रति 100g. Studies link lycopene to reduced heart disease risk, prostate health, and cancer prevention. Absorption बढ़ाता है 3-fold with स्वस्थ fats (olive oil) and cooking.
Are कच्चा or पका हुआ tomatoes healthier?
Both offer benefits. Cooking बढ़ाता है bioavailable lycopene 3-fold through cell wall breakdown; कच्चा tomatoes retain more heat-sensitive विटामिन C. Optimal strategy: consume both; use पका हुआ tomato paste with olive oil for maximum lycopene absorption.
How much पोटैशियम is in a tomato?
A medium tomato शामिल है 292mg पोटैशियम (8% DV). Three medium tomatoes provide 876mg, meeting 25% of दैनिक पोटैशियम needs. लाभदायक for blood pressure regulation and muscle function.
Can I eat tomatoes if I have acid reflux?
Tomato acidity (pH 4.0-4.9) can trigger reflux in sensitive individuals. If you have GERD, limit quantity, consume with food, and avoid processed tomato products. Cooking कम करता है perceived acidity. Consult healthcare provider for personalized advice.
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