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A nutrition expert has highlighted the health advantages of a widely consumed fruit. Tomatoes may aid in heart protection and even provide relief from menopause symptoms.

It's common knowledge that a healthy, well-rounded diet ought to incorporate ample amounts of fruit and vegetables.

However, data show that the typical British person doesn't meet the Government's advised five-a-day target. Not adhering to this recommendation could result in a deficiency of vital nutrients, one specialist warns.

Registered nutritionist Nicola Shubrook emphasises that tomatoes - categorised by many as a superfood - play an important role in sustaining overall wellbeing for multiple reasons. You can buy 6 for 99p currently at Tesco, meaning each costs around 16p.

Writing for BBC Good Food, Nicola detailed how this fruit might bolster heart health, protect vision, encourage healthy skin, aid tissue repair, and provide menopause relief.

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."

"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."

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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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.

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."