A new discussion from a Stanford-based nutrition researcher is challenging the common belief that raw tomatoes are the healthiest way to consume them. According to Dr. Lucia Aronica, an expert in epigenetics and nutrition science, the real nutritional power of tomatoes is unlocked when they are cooked—especially with a source of fat like olive oil.
Speaking on a recent podcast episode, Dr. Aronica highlighted that tomatoes are rich in lycopene, a potent antioxidant linked to multiple health benefits. Lycopene has been studied for its role in supporting heart health and improving skin resilience. Research suggests it may help reduce the oxidation of LDL cholesterol, which is considered a key factor in cardiovascular risk.
Beyond heart health, lycopene also contributes to skin protection. It may act as a form of internal defense against sun damage by enhancing the skin’s ability to repair DNA and slowing down collagen breakdown. This could help reduce visible signs of ageing such as wrinkles and pigmentation.
However, there is a catch. The body struggles to absorb lycopene efficiently when tomatoes are eaten raw. Dr. Aronica explains that achieving clinically beneficial levels of lycopene through raw tomatoes alone would require consuming impractically large quantities daily.
The solution lies in how tomatoes are prepared. Cooking tomatoes and combining them with fats like olive oil significantly improves lycopene absorption. This is because lycopene is fat-soluble, meaning it needs dietary fat to be properly absorbed by the body. When tomatoes are cooked into a paste or sauce with oil, the bioavailability of lycopene increases substantially.
In fact, just a small serving of tomato paste cooked with olive oil can provide similar levels of lycopene that would otherwise require excessive intake of raw tomatoes. This simple adjustment in preparation can make a meaningful difference in how much of this beneficial compound the body can use.
While these insights are promising, they are based on research findings and expert discussion. Individuals should consider their own dietary needs and consult healthcare professionals for personalized advice.