Serving Size: 1 medium (148 g)
Calories: 35
Total Fat: 0.5g 1%*
Total Cholesterol: 0 mg 0%*
Sodium: 5 mg 0%*
Total Carbs: 7 g 2%*
Dietary Fiber: 1 g
Sugars: 6 g
Protein: 1 g
Vitamin A: 20%*
Vitamin C: 40%*
Calcium: 2%*
Iron: 2%*
*% of USRDA
VITAMIN A: Vitamin A is essential for vision, normal growth, reproduction and a healthy immune system. There are two types of vitamin A - retinoids (pre-formed vitamin A found in foods of animal origin) and carotenoids (found in foods of plant origin and converted into vitamin A). A medium tomato supplies 20% of our daily value for vitamin A.
VITAMIN C: Also referred to as ascorbic acid; vitamin C plays a vital role in combating infection, keeping gums healthy and healing wounds. Vitamin C is also involved in bone health and in regulating blood pressure. One medium tomato meets 40% of our daily need for vitamin C. The vitamin also functions as an ANTIOXIDANT and may have an additional role in chronic disease prevention, such as cancer and heart disease.
CAROTENOIDS: The source of vitamin A activity in tomatoes. Carotenoids are plant pigments, responsible for the bright rosy color of tomatoes. Carotenoids are fat-soluble, which means they are better absorbed in the presence of oil or fat. There are a number of different carotenoids in tomatoes including BETA-CAROTENE and LYCOPENE.
BETA-CAROTENE: The carotenoid in tomatoes with the most vitamin A activity. It also has ANTIOXIDANT activity. Once thought to be a major player in cancer prevention, recent scientific studies show less encouraging results, possibly because beta-carotene was studied alone rather than in association with other vitamins and antioxidants.
ANTIOXIDANTS: Substances that have the ability to inactivate harmful FREE RADICALS. There is growing scientific evidence that a diet high in antioxidants may protect against certain chronic diseases, such as cancer, coronary heart disease, and cataracts. Substances in food with antioxidant activity that are not vitamins or minerals are sometimes referred to as PHYTOCHEMICALS. LYCOPENE is an example of a phytochemical in tomatoes with potent antioxidant activity.
PHYTOCHEMICALS: Hundreds of substances produced naturally by plants to protect themselves from disease. Their exact roles in promoting human health are still under investigation, but many have antioxidant activity.
FREE RADICALS: Highly reactive oxygen by-products created by normal cell metabolism. Free radicals lack electrons and try to steal them from other molecules, damaging them. This damage is thought to be a fundamental cause of many degenerative diseases and the aging process. If free radicals attack the molecules involved in normal cellular reproduction, cells may become cancerous. Free radicals can damage the molecules responsible for moving cholesterol through the bloodstream resulting in the build up of plaque in the arteries.
LYCOPENE: The predominant carotenoid in tomatoes, lycopene does not convert to vitamin A, but may have enormous significance in disease prevention due to its potent activity. Lycopene is the most abundant carotenoid in human blood and tissues. Tomatoes are the primary source of lycopene in our diet.
FIBER: A mixture of indigestible carbohydrates found in plant foods, does not supply calories or nutrients but aids in digestion and elimination. Tomatoes are a source of fiber; people who eat diets high in fiber have a lowered risk of heart disease. Fiber may also protect against some cancers.
