Chandigarh, Nov 3— The debate over whether tomatoes are healthier raw or cooked has been simmering for years. But nutrition experts now suggest that eating raw tomatoes may provide a broader range of nutrients — especially vitamins and enzymes that get lost once heat is applied.
“Raw tomatoes are rich in vitamin C and certain enzymes that are sensitive to temperature,” said Dr. Anjali Mehta, a Delhi-based nutritionist. “Cooking breaks down vitamin C and many phytonutrients that help strengthen the immune system and improve skin health.”
Tomatoes, a staple in Indian kitchens, are packed with antioxidants, potassium, and water content that make them naturally hydrating. When eaten raw, they also provide dietary fiber that supports digestion and keeps the gut healthy.
A 2023 review published in the Journal of Food Biochemistry noted that heating tomatoes beyond 80°C can cause a significant loss of vitamin C and folate — two nutrients linked to improved energy metabolism and better absorption of iron. Researchers said that raw consumption allows these nutrients to remain intact, offering “maximum nutritional density in minimal processing.”
However, the picture isn’t entirely one-sided. Cooking increases the bioavailability of lycopene — a red pigment in tomatoes known to protect against heart disease and certain cancers. “It’s true that lycopene becomes more absorbable when tomatoes are cooked, especially in oil,” explained Dr. Mehta. “But that benefit comes with a trade-off — a reduction in heat-sensitive vitamins.”
Health professionals say balance is key. “A raw tomato salad or juice in the morning and cooked tomato curry later in the day can give you both advantages,” said dietitian and wellness coach Radhika Sharma. “Raw tomatoes keep your vitamin intake high, while cooked ones boost antioxidant absorption.”
For those watching their sodium and calorie intake, raw tomatoes also provide a light, natural alternative to processed sauces and gravies. A medium-sized tomato contains just 22 calories and is over 90% water — making it a guilt-free addition to daily meals.
Doctors further advise choosing fully ripened, red tomatoes for raw consumption, since unripe green ones can contain tomatine, a compound that may cause stomach discomfort in sensitive individuals. Washing them thoroughly and consuming with a small drizzle of olive oil helps the body absorb fat-soluble nutrients like vitamin A and K more effectively.
In the end, experts agree that whether raw or cooked, the tomato remains a nutritional powerhouse. “But if your goal is to boost vitamin C and natural enzymes,” said Dr. Mehta, “then fresh, raw tomatoes are the way to go.”
