Raw Tomato: A Nutritional Powerhouse
Raw tomato is a member of the nightshade family, which also includes eggplants and peppers. It is a versatile vegetable that can be consumed fresh, cooked, or processed into sauces, juices, and other products.
One medium-sized raw tomato (150 grams) contains approximately:
- Calories: 22
- Protein: 1.1 grams
- Fat: 0.3 grams
- Carbohydrates: 4.8 grams
- Fiber: 1.5 grams
- Sugar: 3.2 grams
- Vitamin C: 23% of the Daily Value (DV)
- Vitamin K: 12% of the DV
- Potassium: 9% of the DV
- Lycopene: A powerful antioxidant
Health Benefits of Raw Tomato
Consuming raw tomatoes regularly can offer several health benefits due to their rich nutrient content and bioactive compounds:
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Antioxidant Powerhouse: Tomatoes are a great source of lycopene, a potent antioxidant that has been linked to reduced risks of certain types of cancer, such as prostate and lung cancer. Lycopene also helps protect cells from damage caused by free radicals, which can contribute to aging and chronic diseases.
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Heart Health: The high potassium content in tomatoes can help regulate blood pressure and reduce the risk of heart disease. Potassium helps counteract the effects of sodium, which can raise blood pressure. Additionally, tomatoes contain beta-carotene, which converts to vitamin A in the body and plays a role in heart health.
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Improved Bone Health: Tomatoes are a good source of vitamin K, which is essential for maintaining strong bones. Vitamin K helps the body absorb calcium and promotes bone mineralization. Adequate intake of vitamin K can reduce the risk of osteoporosis and fractures.
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Skin and Eye Health: The combination of vitamins A and C in tomatoes supports skin and eye health. Vitamin A is crucial for vision, while vitamin C promotes collagen production, which helps maintain skin elasticity and reduces the appearance of wrinkles. Vitamin C also contributes to eye health by protecting against oxidative stress and age-related macular degeneration.
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Anti-Inflammatory Properties: Tomatoes contain various anti-inflammatory compounds, such as flavonoids. These compounds help reduce inflammation throughout the body, which can benefit conditions like arthritis and inflammatory bowel disease.
Delicious Raw Tomato Recipes
Raw tomatoes can be enjoyed in various ways. Here are a few simple and flavorful recipes:
Caprese Salad
- Slice fresh tomatoes and mozzarella cheese.
- Arrange them on a plate with fresh basil leaves.
- Drizzle with olive oil, balsamic vinegar, salt, and pepper. Enjoy the refreshing flavors of this classic Italian salad.
Tomato Salsa
- Chop fresh tomatoes, onions, cilantro, and jalapeños.
- Season with lime juice, salt, and pepper.
- This versatile salsa can be served with tortilla chips, tacos, or burritos for a zesty kick.
Tomato Bruschetta
- Toast slices of baguette.
- Top with chopped tomatoes, garlic, basil, and olive oil.
- These savory bites are perfect for appetizers or a light snack. You can adjust the toppings to your liking, adding other ingredients like feta cheese or balsamic glaze.
In conclusion, raw tomato is a nutrient-rich vegetable that offers a range of health benefits. Its antioxidant, anti-inflammatory, and heart-healthy properties make it a valuable addition to a healthy diet. Whether you enjoy it fresh, cooked, or juiced, incorporating tomatoes into your meals is a delicious way to boost your overall well-being.
How many calories are in Raw Tomato?
Each 1 medium whole of Raw Tomato contains 22 calories.
Raw Tomato Nutritional Information
| Nutrient | Amount per 1 medium whole (123g) |
|---|---|
| Calories | 22 Calories |
| Protein | 1.1g |
| Fat | 0.3g |
| Saturated Fat | 0g |
| Cholesterol | 0mg |
| Carbohydrates | 4.8g |
| Dietary Fiber | 1.5g |
| Sugar | 3.2g |
| Sodium | 0.0062mg |
| Potassium | 0.2915mg |
| Calcium | 0.012mg |
| Iron | 0.0003mg |