How to make tomatoes healthy for maximum nutrient absorption

January 13, 2026 •

3 min read

According to a study published in the Journal of Agricultural and Food Chemistry, thermal processing can dramatically increase a tomato’s antioxidant activity. To make tomatoes healthy, understanding how to prepare and combine them with other foods is key to unlocking their full nutritional potential.

Quick Summary

Cooking tomatoes with a healthy fat like olive oil significantly enhances the body's absorption of the powerful antioxidant lycopene. Balancing your intake of raw tomatoes, which preserve heat-sensitive vitamin C, with cooked versions ensures a broader spectrum of health benefits. Processed tomato products can also be excellent sources of bioavailable nutrients.

Key Points

Cook with Oil: Cooking tomatoes, especially with a healthy fat like olive oil, dramatically increases the body's ability to absorb the antioxidant lycopene.
Balance Raw and Cooked: Eat both raw tomatoes for their higher vitamin C content and cooked tomatoes for enhanced lycopene absorption to get a complete nutrient profile.
Embrace Canned Products: Canned and processed tomato products, like paste and sauce, have high lycopene bioavailability due to cooking during processing; just watch the sodium.
Savor the Skin: The skin of tomatoes contains valuable nutrients and fiber, so unless you have specific digestive issues, there is no need to peel it.
Combine for Synergy: Pair tomatoes with healthy fats such as avocado or olive oil in salads or other dishes to further boost nutrient absorption.

Maximizing Tomato Health: The Science of Cooking and Pairing

Tomatoes are a versatile and delicious part of a healthy diet, known for their high content of vitamins and potent antioxidants. While eating them raw in a salad is beneficial, a significant portion of their health-boosting power is unlocked through specific preparation methods. The key lies in understanding how heat and fat affect nutrient bioavailability, particularly for the carotenoid lycopene.

The Lycopene Advantage: Cook Your Tomatoes

Raw tomatoes contain lycopene, the antioxidant that gives them their red color, but its bioavailability is limited. This is because lycopene is trapped within the tomato's thick cell walls. When heat is applied, it breaks down these cell walls, releasing the lycopene and making it more accessible for the body to absorb. Studies have shown that even a brief period of cooking can substantially increase lycopene content, with longer cooking times showing even greater increases.

The Importance of a Healthy Fat

Another crucial factor in maximizing lycopene absorption is pairing tomatoes with a healthy fat. Lycopene is a fat-soluble nutrient, meaning it is most effectively absorbed by the body when consumed with a dietary fat. Incorporating a bit of olive oil into your cooked tomato dishes can enhance absorption by two to fifteen times. The combination of heat and fat is a nutritional powerhouse, making classic dishes like marinara sauce and roasted tomatoes exceptionally healthy choices.

Raw vs. Cooked Tomatoes: A Balanced Perspective

While cooking boosts lycopene, it's important to remember that raw tomatoes have their own set of advantages. Vitamin C, a powerful antioxidant that supports the immune system, is sensitive to heat and can be reduced during the cooking process. Therefore, an optimal strategy involves enjoying both raw and cooked tomatoes to reap the full range of benefits. For example, have a fresh tomato and basil salad for lunch and a slow-simmered tomato sauce for dinner.

Comparison of Raw vs. Cooked Tomatoes


Feature	Raw Tomatoes	Cooked Tomatoes
Primary Nutrient Benefit	Higher Vitamin C content	Higher Bioavailable Lycopene content
Nutrient Loss	Minimal	Some Vitamin C loss due to heat
Texture & Flavor	Fresh, firm, and juicy	Concentrated, richer flavor and softer texture
Best Used In	Salads, sandwiches, fresh salsa	Sauces, soups, roasted dishes, stews
Lycopene Absorption	Lower	Significantly higher, especially with fat

Practical Cooking and Preparation Tips

Make Your Own Sauce: For a nutrient-dense option, make your own tomato sauce from scratch using fresh or canned tomatoes. Sauté garlic and onions in olive oil, add your tomatoes, and simmer. For maximum lycopene, a simmer of 30 minutes or longer is effective.
Roast with Oil: Halve cherry tomatoes, toss them with olive oil, fresh herbs, salt, and pepper, then roast until they are soft and bursting. This simple method intensifies flavor and boosts lycopene.
Combine with Other Foods: Create a synergistic meal by pairing tomatoes with other healthy ingredients. For example, add diced tomatoes to avocado toast to boost absorption.
Choose Wisely: When using canned tomato products, opt for low-sodium or 'no salt added' varieties to control your sodium intake. Boxed tomato products are also a great option, as they are often BPA-free.
Don’t Discard the Skin: Tomato skin is rich in flavonols and fiber. Unless you have digestive sensitivities, it's best to consume the skin to get the most nutrients.

Conclusion

Tomatoes offer a range of health benefits, but their nutritional impact can be significantly enhanced by specific preparation and pairing techniques. The key is balance: enjoy raw tomatoes for their fresh taste and vitamin C, and cook them with a healthy fat like olive oil to dramatically increase the absorption of cancer-fighting lycopene. By incorporating both methods into your diet, you can unlock the full potential of this versatile and healthy food.

For additional information on maximizing the nutritional value of tomatoes, consider consulting resources like the Journal of Agricultural and Food Chemistry which details thermal processing effects on antioxidant activity.

Frequently Asked Questions

Eating both raw and cooked tomatoes is the most beneficial approach. Raw tomatoes provide higher levels of vitamin C, while cooking them significantly increases the bioavailability of lycopene, a potent antioxidant.

To increase lycopene absorption, cook tomatoes with a healthy fat like olive oil. The heat breaks down the cell walls, and the fat helps the body absorb the fat-soluble lycopene more effectively.

Yes, in many ways. Canned tomatoes are cooked during processing, which makes their lycopene more bioavailable. Look for 'no salt added' varieties to avoid excess sodium.

Vitamin C is heat-sensitive and tends to degrade during cooking. While some is lost, the increase in bioavailable lycopene offers a different and significant health benefit.

The best strategy is to consume a variety of tomato preparations. Enjoy raw tomatoes in salads, and have cooked tomato dishes like sauces or roasted tomatoes with olive oil to get both vitamin C and maximum lycopene.

For some individuals with sensitive digestion, consuming raw tomato seeds may cause discomfort or bloating. However, the skin and seeds are rich in fiber and antioxidants and are safe for most people to consume.

Lycopene is a powerful antioxidant that helps neutralize free radicals. It has been linked to a reduced risk of certain cancers (particularly prostate) and improved cardiovascular health.