Tomatoes (ٹماٹر) retail markets aur grocery shops mein aam tor par per piece ~100 g se 180 g ke beech miltay hain—size aur variety ke mutabiq farq hota hai. Medium tomatoes aksar ~120 g–150 g per piece ke range mein nazar aate hain. Ripe tomatoes ka outer skin bright red ya kabhi kabhi orange/greenish shade bhi hota hai jab woh fully ripe nahi hote. Andar ka gudar juicy aur slightly sweet-tart hota hai jo salads, curries, soups aur sauces ke liye bohat suitable hota hai. Tomatoes ko aksar sabzi ki tarah treat kiya jata hai lekin botanical tor par yeh fruit hi hain.

Tomatoes ka flavour mild umami aur refreshing hota hai, jo har pakwan ko colourful aur flavourful banata hai—chahe raw salads ho, biryani, curries, grilled items ya traditional soups.

Cooking / Serving Tips:

Preparation :
Tomatoes ko pehle achi tarah wash karein aur agar zarurat ho to seeds nikaal kar slices, cubes ya wedges mein cut karein. Fresh salads, salsas aur sandwiches mein raw slices bohat refreshing lagti hain.

Pakistani & Asian Cooking Use :
Tomato ka use sabziyon, daal, biryani, curry aur stews mein common hai—masalon ke sath cook karne se gravy rich aur flavourful banti hai. Grated tomato ko gravy base ke taur par bhi use kiya ja sakta hai.

Juice / Sauces / Soups :
Tomato juice natural tangy hota hai jo thirst aur hydration dono provide karta hai, jabke tomato soup, puree, paste sauces, marinades aur pasta dishes ko ek rich texture aur red colour dete hain.

Roast / Grill / Bake :
Tomatoes ko roast ya grill karne se inka flavour aur concentrate hota hai—yeh technique especially sauces, salsas aur bruschetta ke liye zabardast hoti hai.

Storage Tips :
Whole tomatoes ko room temperature par loose storage mein rakhein, aur fridge mein rakhnay se pehle room temperature par la kar use karein—cut tomatoes ko airtight container mein rakhein aur jaldi use karein.

Health Benefits & Diet Use:

Immune & Antioxidant Support :
Tomatoes vitamin C, lycopene aur beta-carotene se rich hotay hain jo immune system ko support karte hain aur free radicals ya oxidative stress se cells ko protect karne mein madad kartay hain. Lycopene specially cancer aur heart health benefits se associated hai.

Heart & Blood Pressure Support :
Tomato mein potassium aur antioxidants hotay hain jo heart health aur blood pressure regulation ko support kartay hain—yeh compounds LDL cholesterol ko reduce karne aur cardiovascular system ko healthy rakhnay mein helpful ho sakte hain.

Digestive & Hydration Support :
Tomatoes ka high water content digestion ko smooth banata hai aur hydration provide karta hai, jo especially garam mosam mein useful hota hai.

Skin & Eye Health :
Vitamin A, C aur lycopene compounds skin aur eye health ko support karte hain—yeh nutrients vision aur collagen production dono ke liye beneficial ho sakte hain.

Weight & Blood Sugar Support :
Low-calorie aur high-water content ki wajah se tomatoes weight management diets mein easily fit hotay hain, aur low glycemic nature blood sugar control ko support kar sakta hai.

Who Can Use :
Zyada tar log cooked ya raw tomatoes ko apni diet mein include kar sakte hain—yeh bachon se le kar adults tak sab ke liye generally suitable hain.

Who Should Avoid or Limit :
Raw tomatoes un logon mein acidity, heartburn ya acid reflux jaisa masla barha sakte hain—khas taur par unke liye jinko GERD ya sensitive stomach hai. Portion control aur cooked form behtar tolerate hoti hai.

Diet Plan Use :
Tomatoes ko salads, soups, curries, sauces, grilled dishes aur rice meals mein include karke balanced aur nutrient-rich meals banaye ja sakte hain—fried aur sugary processed tomato products ko limit rakhein.

Nutritional Value:

Tomatoes are naturally low in calories aur high in vitamin C, potassium, lycopene, beta-carotene, vitamin K aur fiber, jo overall wellness—heart health, immunity, digestion aur hydration—ko support kartay hain.

Nutritional Information (Approx per 100g):

• Calories: approx 18–22 kcal

• Carbohydrates: ~3.5–5 g

• Dietary Fiber: ~1–1.5 g

• Protein: ~0.8–1 g

• Fat: ~<0.5 g

• Vitamin C: moderate amount (~15–28 mg)

• Potassium: moderate amount (~250–300 mg)

• Vitamin K: present (~10 μg)

• Lycopene & antioxidants: significant amount