Tomatoes are often hailed as one of the world’s healthiest foods, packed with vitamins, antioxidants, and nutrients that support long-term wellness. But while many people enjoy eating them fresh in salads or sandwiches, not everyone realises that raw tomatoes are not necessarily the most beneficial way to consume them.

Recent nutritional studies have revealed that the true power of tomatoes lies not just in their freshness, but in how they are prepared and what they’re paired with. Specifically, pairing tomatoes with healthy fats — and cooking them properly — can multiply the body’s ability to absorb their most important compound: lycopene.

This article examines the science behind why cooking tomatoes can increase their nutritional value, how to pair them for optimal benefits, and the best ways to incorporate them into your diet.

Understanding Lycopene — The Tomato’s Super Antioxidant

Lycopene is a naturally occurring plant compound that gives tomatoes their vibrant red colour. It belongs to the carotenoid family — the same group that includes beta-carotene, which is found in carrots and other orange or yellow vegetables.

What makes lycopene special is its powerful antioxidant ability. Antioxidants help neutralise free radicals in the body — unstable molecules that can damage cells, speed up ageing, and contribute to chronic diseases such as cancer, heart disease, and high blood pressure.

Studies have consistently shown that diets rich in lycopene are linked to:

  • Lower risk of cardiovascular disease
  • Reduced blood pressure
  • Protection against certain cancers, particularly prostate and breast cancer
  • Improved skin health, including protection against UV damage
  • Better eye and bone health

However, the amount of lycopene your body can actually use (known as bioavailability) depends greatly on how the tomatoes are prepared. And this is where many people make a common mistake — assuming that raw tomatoes are the best option.

Raw Tomatoes vs. Cooked Tomatoes — The Science of Absorption

At first glance, eating raw vegetables often seems like the healthiest option, since cooking can sometimes reduce certain nutrients, such as vitamin C. But when it comes to tomatoes, the opposite is true — cooking actually increases the bioavailability of lycopene.

Here’s why:

Lycopene molecules are tightly bound within the tomato’s thick cell walls. When you eat a raw tomato, your digestive system struggles to fully release these compounds. However, heat breaks down the plant cell walls, freeing up lycopene and making it easier for your body to absorb.

A study published in the Journal of Agricultural and Food Chemistry found that heating tomatoes at 88°C (190°F) for 30 minutes increased the total lycopene content by more than 30% — and made the antioxidant activity even stronger.

So while a fresh tomato salad is still healthy, a cooked tomato sauce or soup actually offers significantly more antioxidant power.

The Power of Pairing: Why Fat Makes All the Difference

Even after cooking, there’s another key step to making the most of tomatoes: adding a healthy fat source.

Lycopene is a fat-soluble compound, which means it dissolves in fat rather than water. Without some form of dietary fat, much of the lycopene you consume simply passes through your system without being absorbed.

Adding healthy fats — like olive oil, avocado, rice bran oil, or canola oil — acts as a carrier, helping lycopene enter your bloodstream more effectively.

In fact, research shows that pairing cooked tomatoes with a small amount of healthy fat can increase lycopene absorption up to four times compared to eating raw tomatoes alone.

That’s why classic Mediterranean dishes like tomato pasta with olive oil, or baked tomatoes with a drizzle of olive oil, are not only delicious but nutritionally strategic.

Practical Ways to Maximise Tomato Nutrition

Here’s how you can make sure you’re getting the most from every tomato you eat:

1. Choose Fully Ripe Tomatoes

The deeper red the tomato, the higher the lycopene content. Unripe or pale tomatoes contain significantly less. When possible, choose vine-ripened or homegrown tomatoes that have fully matured in natural sunlight.

2. Cook Them Gently

Cooking helps release lycopene, but extreme heat can destroy other nutrients like vitamin C. Aim for gentle cooking methods — simmering, sautéing, baking, or lightly roasting. Avoid charring or burning the tomatoes, as this can introduce harmful compounds.

3. Add Healthy Fats

Whether you’re making a sauce, soup, or stir-fry, always include a source of healthy fat. Some of the best options include:

  • Extra virgin olive oil – boosts antioxidant absorption and heart health.
  • Avocado – pairs well in salsas and salads.
  • Nuts and seeds – sprinkle some crushed almonds or pumpkin seeds for extra nutrients.
  • Canola or rice bran oil – both have a mild flavour and high heat tolerance.

4. Avoid Too Much Oil or High Heat

While fat is essential, moderation is key. Too much oil adds unnecessary calories, and overheating can degrade both the oil and the lycopene. Cook over medium heat and use just enough oil to coat the pan.

5. Skip Processed Tomato Products When Possible

While store-bought tomato sauces or ketchup do contain lycopene, they’re often high in salt, sugar, and preservatives. Making your own tomato sauce or soup at home is a much healthier option and allows you to control the ingredients.

Tomato-Based Meals That Boost Lycopene Absorption

To put these principles into practice, here are some simple dishes that make the most of tomato nutrition:

• Tomato and Olive Oil Pasta Sauce

Simmer chopped ripe tomatoes in olive oil with garlic and herbs like basil and oregano. The gentle heat breaks down the tomato’s cell walls, and the olive oil helps your body absorb lycopene efficiently.

• Tomato Soup with Avocado Garnish

Blend cooked tomatoes into a smooth soup and top it with diced avocado or a swirl of yoghurt. The combination of cooked tomato and healthy fat makes for a perfect lycopene-rich meal.

• Baked Tomatoes with Olive Oil and Cheese

Cut ripe tomatoes in half, drizzle with olive oil, sprinkle with cheese, and bake until soft. The oil and cheese both provide the necessary fat for maximum lycopene absorption.

• Tomato Stir-Fry with Rice Bran Oil

If you prefer Asian-style cooking, a light tomato stir-fry with rice bran or canola oil is another great option. Pair it with vegetables and lean protein for a balanced, nutrient-dense meal.

Beyond Lycopene: Other Nutritional Benefits of Tomatoes

While lycopene often takes the spotlight, tomatoes are also rich in other essential nutrients, including:

  • Vitamin C – supports immune function and collagen production.
  • Vitamin K – helps maintain healthy bones and blood clotting.
  • Folate – essential for cell growth and tissue repair.
  • Potassium – regulates blood pressure and heart function.
  • Fibre – aids digestion and promotes gut health.

Cooking doesn’t completely destroy these nutrients — in fact, some (like potassium and fibre) remain stable during heating. Therefore, both raw and cooked tomatoes have their place in a balanced diet.

Why Tomato Cooking Fits into a Heart-Healthy Lifestyle

Tomatoes and olive oil are two staples of the Mediterranean diet, which is widely recognised as one of the healthiest eating patterns in the world.

This diet’s focus on plant-based foods, whole grains, healthy fats, and moderate cooking has been proven to lower the risk of cardiovascular diseases, stroke, and diabetes.

By preparing tomatoes the Mediterranean way — gently cooked with olive oil and served alongside vegetables and whole grains — you’re not just improving lycopene absorption; you’re also adopting a pattern of eating that supports overall longevity and vitality.

Tips for Everyday Tomato Consumption

Here are a few more easy ways to incorporate cooked tomatoes into your daily meals:

  • Spread tomato paste on whole-grain toast and drizzle with olive oil.
  • Add tomato sauce to your breakfast eggs for a nutrient-packed start.
  • Mix cooked tomato chunks into brown rice or quinoa bowls.
  • Prepare homemade salsa using lightly simmered tomatoes and avocado.
  • Blend roasted tomatoes into a smoothie with vegetables for a savoury twist.

The goal isn’t to eliminate raw tomatoes from your diet — they still provide hydration, vitamin C, and fibre — but to balance both raw and cooked forms for the best of both worlds.

Final Thoughts

Tomatoes are far more than just a salad ingredient — they’re a powerhouse of antioxidants that can protect your heart, skin, and overall health. But to unlock their full potential, it’s essential to cook them properly and pair them with healthy fats.

Remember these key takeaways:

  • Cooked tomatoes release more lycopene than raw ones.
  • Pairing with healthy fats like olive oil or avocado enhances absorption up to four times.
  • Avoid overheating or overusing oil to preserve nutritional value.
  • Choose ripe, red tomatoes for the highest lycopene content.

By making small changes to how you prepare and eat tomatoes, you can turn an everyday food into a superfood that supports your long-term health — one delicious meal at a time.