A nutrition specialist has shed light on the health benefits of a popular fruit. Tomatoes, often found in many kitchens, could support heart health and alleviate menopausal symptoms.

We all know that a balanced diet should be rich in fruits and vegetables to maintain good health. Nevertheless, many in the UK are falling short of the Government’s five-a-day fruit and vegetable guideline.

Failing to meet this target might lead to a lack of essential nutrients, warns a nutrition expert. Registered nutritionist Nicola Shubrook underscores the importance of tomatoes, often hailed as a superfood, for maintaining overall health. Currently, Tesco offers six for 99p, meaning each tomato costs about 16p.

In a piece for BBC Good Food, Nicola explained how tomatoes could enhance heart health, safeguard eyesight, promote healthy skin, assist in tissue repair, and ease menopause symptoms.

Nicola pointed out that an 80g portion of tomatoes provides approximately 5% of an adult’s daily potassium requirement. “Eating a diet high in potassium is linked to reduced stroke risk and might be related to lower heart disease rates,” she explained.

Heart health

Nicola noted that an 80g serving of tomatoes provides roughly 5% of an adult’s daily potassium needs. “Consuming foods rich in potassium is associated with lower rates of stroke and may be associated with lower rates of heart disease,” she said.

“Tomatoes also contain a compound called lycopene, which gives them their red colour, there is growing research into lycopene and its health properties including its potential for reducing the risk of cardiovascular disease.”

A study featured in the European Journal of Preventative Cardiology found that incorporating tomatoes into one’s diet may help lower blood pressure. The researchers concluded: “Tomato consumption, including tomato-based products, is beneficial in preventing and managing hypertension. Higher tomato intake reduces hypertension risk by 36%, and moderate consumption lowers blood pressure, especially in grade one hypertension.”

Eye health

“Tomatoes contain a group of phytochemicals called carotenoids, these include lycopene, lutein and beta-carotene,” Nicola said. “These compounds are important to maintain eye health and may protect against age-related macular degeneration and other eye diseases.”

Healthy skin

Nicola highlighted that plant-derived carotenoids, such as those present in tomatoes, might provide defence against ultraviolet damage in people. She referenced a 2006 investigation, which showed that eating lycopene or products rich in lycopene for 10 to 12 weeks led to decreased sensitivity, owing to elevated dietary carotenoids.

Nevertheless, she warned: “However, this is not to say you won’t burn if you eat lots of tomatoes – it’s still important to follow guidelines and be careful in the sun to avoid UV damage.”

To get the most from lycopene found in tomatoes, she recommended combining them with a source of fat, like an olive oil-based dressing, to boost the uptake of these “protective” carotenoids.

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Blood clotting and wound healing

Tomatoes serve as a good source of vitamin K, which plays a crucial role in blood clotting and the healing of wounds. “There is also increasing evidence that vitamin K may be of benefit in bone and cardiovascular health too,” Nicola said.

The NHS recommends an intake of 1 mcg of vitamin K for every kilogram of body weight, although the majority of people should obtain sufficient amounts through a diverse and well-balanced diet.

Menopausal symptoms

Nicola cited a 2015 study, featured in Nutrition Journal, which found that drinking tomato juice appeared to alleviate particular menopausal complaints including anxiety, resting energy expenditure and heart rate. She added: “While this was a small trial, the results are encouraging and warrant further research.”