Top 5 health benefits of tomatoes

The benefits of tomatoes may include:

1. Contain potassium and lycopene, supporting heart health
2. Contain carotenoids to help protect the eyes
3. Carotenoids also help promote healthy skin
4. A good source of vitamin K, to support blood clotting and wound healing
5. A small study indicates they could help to reduce some menopausal symptoms

Nutritional benefits

An 80g serving of tomatoes (raw) provides:

• 11 kcal/49 kJ
• 0.4g protein
• 0.1g fat
• 2.4g carbohydrates
• 0.8g fibre
• 178mg potassium
• 279mcg carotene
• 18mg vitamin C

An 80g serving (approximately 7 cherry tomatoes) counts as one of your five-a-day.

Discover more in our infographic: What counts as five-a-day?

Top 5 health benefits

1. May keep your heart healthy

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.

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.

2. May protect the eyes

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

3. May support healthy skin

The carotenoids found in plants, including tomatoes, may help prevent UV damage in humans. A 2006 study found that after a 10-12 week study there was a decrease in sensitivity as a result of increasing dietary carotenoids. 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.

Read the NHS’s sun safety tips for more information.

Research suggests that processing and cooking tomatoes can increase their nutritional value, in particular, their antioxidant properties and our ability to access their lycopene compounds. Eating tomatoes along-with a source of fat such as an olive oil dressing helps us absorb these protective carotenoids. It’s also worth bearing in mind that much of the carotenoid content is found in the skin of the fruit so eating them whole can be the most beneficial.

4. May support blood clotting and wound healing

Tomatoes are a good source of vitamin K which is necessary for blood clotting and wound healing. There is also increasing evidence that vitamin K may be of benefit in bone and cardiovascular health too.

The NHS recommends 1 mcg of vitamin K per kg of body weight, most people should be able to achieve this by eating a varied and balanced diet.

5. May help reduce menopausal symptoms

A 2015 study by the Nutrition Journal found that tomato juice intake appeared to help alleviate some menopausal symptoms such as anxiety, resting energy expenditure and heart rate. This study was carried out on 95 women aged 40-60 years old who consumed 200ml of unsalted tomato juice, twice daily, for eight weeks. While this was a small trial, the results are encouraging and warrant further research.

Are tomatoes safe for everyone?

It's widely thought that a compound in the nightshade family of fruits and vegetables, called solanine, may aggravate arthritic conditions and joint pain. However, to date, there is no research to support this supposition with evidence being anecdotal only.

Allergy to tomatoes are rare but if you are allergic you are likely to react to other plants of the nightshade family including aubergine and potato.

If you are on certain medication, such as beta blockers for high blood pressure, you should follow the advice and guidance of your GP or healthcare practitioner.

Overall, are tomatoes good for you?

Indeed so; the headline nutrients found in tomatoes include vitamin K, carotenoids and lycopene, which may have a role to play in blood clotting, vision and skin health respectively. A small study in 2015 suggested that tomato juice might also help to manage some menopausal symptoms, such as anxiety, resting energy expenditure and heart rate, however further research is needed in this area.

If you have concerns about a current health condition or you are on prescribed medication, check with your GP or registered dietician before making any significant dietary changes.

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This article was last reviewed on 22 July 2021 by Kerry Torrens.

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.

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