A nutritionist has shared some of the health benefits of a popular fruit, claiming they could even help protect the heart and ease menopause symptoms. We are all well aware that a healthy, balanced diet must crucially contain plenty of fruit and vegetables.
However, statistics show that the average Brit fails to meet the Government guidelines of five portions per day. Not adhering to this advice could be depriving your body of vital nutrients, as one expert suggests.
According to registered nutritionist Nicola Shubrook, tomatoes play an important role in keeping the body healthy for a number of reasons. Writing for BBC Good Food she explained how the fruit could promote good heart health, protect your vision, support healthy skin, aid wound healing, and alleviate menopause symptoms.
Heart health
Nicola revealed that an 80g serving of tomatoes provides about 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.” One study, published in the European Journal of Preventative Cardiology, found that eating tomatoes could bring down blood pressure.
Study authors wrote: “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 explained that carotenoids found in plants, including tomatoes, may help prevent UV damage in humans. She referenced a 2006 study that found that after 10 to 12 weeks of consuming lycopene or tomato-derived products rich in lycopene there was a decrease in sensitivity as a result of increasing dietary carotenoids.
But she added: “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 out of lycopene found in tomatoes she recommended eating them with a source of fat such as an olive oil dressing to help absorb these “protective” carotenoids.
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Blood clotting and wound healing
Tomatoes are a rich source of vitamin K, which is needed for blood clotting and wound healing. “There is also increasing evidence that vitamin K may be of benefit in bone and cardiovascular health too,” Nicola said.
The NHS recommends 1 mcg of vitamin K per kg of body weight, but most people should be able to achieve this by eating a varied and balanced diet.
Menopausal symptoms
Nicola cited a 2015 study, published in the Nutrition Journal, which found that tomato juice intake appeared to help alleviate some menopausal symptoms such as anxiety, resting energy expenditure and heart rate. She added: “While this was a small trial, the results are encouraging and warrant further research.”
