Tomatoes are a versatile and nutritious fruit (though often used as a vegetable) enjoyed worldwide for their vibrant color, unique flavor, and numerous health benefits. They are a staple ingredient in many cuisines, valued for their taste and nutritional profile.
Tomato: Health Benefits, Nutrition Facts per 100 grams, Types, Vitamins, Minerals and Recipes
Nutrition Facts Per 100 grams -
- Calories: 18 kcal
- Carbohydrates: 3.9 g
- Protein: 0.9 g
- Fat: 0.2 g
- Fiber: 1.2 g
- Vitamin C: 21 mg (23% DV)
- Vitamin A: 833 IU (28% DV)
- Potassium: 237 mg (5% DV)
Vitamins -
Tomatoes are rich in essential vitamins such as Vitamin C, Vitamin A, and potassium.
Minerals -
They also contain beneficial antioxidants like lycopene, which is linked to various health benefits.
Types -
There are various types of tomatoes, including cherry tomatoes, plum tomatoes, beefsteak tomatoes, and heirloom varieties, each with its own unique flavor and culinary uses.
Health Benefits -
- Heart Health: Rich in potassium and lycopene, tomatoes support heart health.
- Cancer Prevention: Lycopene in tomatoes is associated with a reduced risk of certain cancers.
- Skin Health: Vitamin C in tomatoes promotes healthy skin and collagen production.
Recipes -
Recipe: Classic Tomato Sauce
Ingredients:
- 1 kg ripe tomatoes, chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh basil leaves, chopped
Instructions:
- Heat olive oil in a pan, add garlic and sauté until golden.
- Add chopped tomatoes, salt, and pepper. Cook over low heat for 20-30 minutes until tomatoes break down and sauce thickens.
- Stir in fresh basil and adjust seasoning. Use as a pasta sauce or pizza topping.
Caution -
- Allergies: Individuals with allergies to tomatoes should avoid consuming them.
- Acidity: Tomatoes are acidic and may cause discomfort for individuals with sensitive stomachs or acid reflux.
- Vegetable Names in English and Hindi
| English | हिंदी |
| Bitter Gourd | करेला |
| Pointed Gourd | परवल |
| Cabbage | बंद गोभी |
| Beat-root | चुकंदर |
| Bean | सेम |
| Jack-fruit | कटहल |
| Ridge Gourd | तरोई |
| Sponge Gourd | नेनुआ (घेवडा) |
| Ginger | अदरक |
| Capsicum | शिमला मीर्च |
| Tomato | टमाटर |
| Bottle Gourd | लौकी |
| Potato | आलू |
| Pea | मटर |
| Green Chili | हरी मिर्च |
| Cucumber | खीरा |
| Onion | प्याज |
| Baby corn | मक्का |
| Cluster beans | ग्वार की फली |
| Amaranth leaves | चौराई |
| Yam | रतालु |
| Ash gourd | पेठा |
| Spine gourd | ककोर |
| Red chili | लाल मिर्च |
| Chickpea | काबुली चना |
| Lotus cucumber | कमल ककड़ी |
| Runner beans | सेम की फली |
| Elephant foot yam | जिमीकंद |
| Cassava | कसावा |
| Chives | प्याज का पत्ता |
| Ceylon spinach | पोई |
| Raw banana flower | कच्चे केले का फूल |
| Bamboo shoot | बांस के कोपले |
| Taro root | कान्दू |
| Cape gooseberry | केप करौंदा |
| Amaranth | अम्लान पुष्प |
| Arugula | आर्गुला |
| Fennel | सौंफ |
| Fenugreek leaf | मेथी |
| Jute Flower | सनैल का फूल |
| Lady-Finger | भिन्डी |
| Curry leaves | करी पत्ता |
| Tamarind | इमली |
| Raw papaya | कच्चा पपीता |
| Olive | जैतुन |
| Natal plum | करौंदा |
| Keri | कच्चा आम/ अमिया |
| Cauliflower | फूल गोभी |
| Pumpkin | कद्दू |
| Brinjal | बैगन |
| Spinach | पालक |
| Coriander Leaf | धनिया पत्ता |
| Round Melon | टिंडा |
| Colocasia Root | अरवी |
| Turnips | शलजम |
| Mushroom | मशरूम |
| Garlic | लहसून |
| Sweet-Potato | शकरकंद (गंजी) |
| Green Onion | हरा प्याज |
| Dill | सोया |
| Radish | मूली |
| Mint | पुदीना |
| Soya beans | सोयाबीन |
| Green-Mustard | हरा सरसों |
| Wild Spinach | जंगली पालक |
| Fava beans | बाकला |
| French beans | फ्रेंच बीन्स |
| Kideny beans | राजमा |
| Drumstick | सहजन |
| Tendli Gourd | कुदरुन |
| White Brinjal | सफेद बैगन |
