Tomatoes: Benefits for the skin, heart and cancer prevention

In a Nutshell

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Health Benefits

Tomatoes are an important source of:

• Lycopene – a type of carotenoid with antioxidant, anti-inflammatory and anticancer properties.
• Phenolic acids and flavonoids.
• Vitamins A, C and B9 and potassium.
• Dietary fibre, especially in the peel.

Why so red? The red colour of a ripe tomato is due to the accumulation of lycopene during ripening in response to light.

Cooking combinations: These compounds work together with other foods we eat. For example, research shows that lycopene is better absorbed when tomatoes are cooked with olive oil, onions, garlic, leek, Brassica vegetables or shiitake mushroom. They contain compounds, such as fat or sulfur compounds, that modify the chemical structure of lycopene, making it easier for our bodies to use. So traditional tomato dishes like sofrito and gazpacho are not only tasty but may also provide greater health benefits.

As part of a varied diet, they could support:

1. Heart health by lowering blood pressure and cholesterol levels. Over time, regular tomato consumption is tied to a 14% lower risk of heart disease and a 26% lower risk of stroke.
2. Cancer prevention: Tomato and lycopene intake is linked to lower rates of prostate and gastric cancer, possibly by increasing the body’s detoxifying and antioxidant defences.
3. Skin protection: Trials show that tomato and lycopene supplements improve the skin barrier, reduce sunburn, and help prevent skin ageing in response to sunlight (‘photoaging’).

4. Fertility: Lycopene-rich diets have been shown to enhance male fertility in smaller studies.

    

Plant Tales

The wild tomato: The tomatoes we eat today began around 80,000 years ago as small cherry-sized fruits growing wild in the Andes Mountains of South America. They spread through human movement or bird migration and were later domesticated in Mexico around 7,000 years ago, giving rise to their name from the Aztec word tomatl.

Going global: In the 16th and 17th centuries, colonisers brought the domesticated tomato back to Europe, where it was first adopted as a food by the Spanish and Italians. In France and northern Europe, it was initially grown as an ornamental plant and thought to be toxic.

The modern tomato: Through the centuries, tomatoes have undergone a long process of domestication and changed much from the wild species. Breeders around the world selected tomato plants for larger fruits, improved colour and yield. Modern cultivars developed in conventional agricultural systems with inorganic fertilizers and excessive pesticides have lost other traits like their beneficial relationships with soil microbes.

5 ways to enjoy

1. Salads like Italian 🇮🇹 Caprese Salad or Greek 🇬🇷 Horiatiki.
2. Bean stew like South African 🇿🇦 Chakalaka, a staple one-pot dish made from spices, beans, fresh veggies, onions, pepper and tomatoes.
3. Summer soup with cucumbers, peppers, onions and extra virgin olive oil.
4. Stuffed with whole grains, veggies and cheese and baked until tender.
5. On toast with pesto, hummus, extra-virgin olive oil and a sprinkle of salt and pepper.

Recipes

• White Bean Prawn Saganaki
• One Pan Cajun Scramble
• Watermelon, Tomato and Feta Salad with Lime Pickled Red Onions and Mint (On the App)
• One Pan Chicken Orzo (On the App)

Sources

Health: Li et al. Food Chemistry. 2021 | Zhang et al. Crit Rev Food Sci Nutr. 2024

Umami taste: Zhang et al. LWT-Food Science and Technology. 2015

Local vs exported tomatoes: Urbano et al. Scientia Horticulturae. 2022

Cultivation: RHS

History: Britannica | University of Illinois

Processed vs fresh: Wu et al. Adv Nutr. 2022