Tomatoes: Nutrients for skin, heart and cancer prevention

Source of

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.

Health benefits

Eating tomatoes regularly as part of a varied diet may help support:

• Heart health – By helping maintain healthy blood pressure and cholesterol. Studies link regular tomato intake to a 14% lower risk of heart disease and a 26% lower risk of stroke.
• Cancer prevention – Higher tomato and lycopene intake is associated with lower rates of prostate and stomach cancer, possibly due to their role in antioxidant and detoxification processes.
• Skin health – Research suggests tomatoes and lycopene may help maintain the skin barrier, reduce sunburn, and slow skin ageing from sun exposure (‘photoaging’).
• Fertility – Lycopene-rich diets have been linked to improved male fertility in smaller studies.

Best food pairings

Some foods help the body absorb antioxidant compounds like lycopene more easily. For example, studies show that cooking tomatoes with olive oil, onions, garlic, leeks, Brassica vegetables or shiitake mushrooms alters lycopene’s structure, making it easier to absorb. These ingredients contain fats and sulfur compounds that enhance its availability. That’s why traditional dishes like sofrito and gazpacho aren’t just delicious, they may also offer greater health benefits.

The origins of tomatoes

Where they began: Today’s tomatoes started as tiny, wild fruits in the Andes Mountains of South America around 80,000 years ago. They spread naturally through birds and human movement and were later domesticated in Mexico about 7,000 years ago. Their name comes from the Aztec word tomatl.

Going global: In the 16th and 17th centuries, European colonisers brought them to Europe. The Spanish and Italians quickly adopted them in cooking, while in France and northern Europe, they were seen as ornamental plants and thought to be toxic.

The modern tomato: Over time, farming transformed them. Growers selected for size, colour, and yield, shaping the tomatoes we eat today. But modern agriculture, with heavy fertilisers and pesticides, has reduced their natural connection to soil microbes, which once helped them thrive.

5 ways to enjoy

1. Salads like Italian Caprese or Greek Horiatiki.
2. Bean stews like South African Chakalaka, a staple one-pot dish with spices, beans, fresh veggies, onions, peppers 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.