Greek Salad
The tomato is often thought of as a vegetable, but it is actually a fruit. It originated in Central and South America and shortly after was cultivated in Mexico. History suggests Mexican Indians thought the tomato was similar to the tomatillo and went on to introduce it into Mexican cuisine.
Ripe tomatoes are a rich source of beta-carotene (vitamin A), vitamin C, lycopene, folate, vitamin K and choline. Lycopene, a red carotene, is the MVP in tomatoes. Research suggests lycopene may play an anti-carcinogenic and heart protective role. Additionally, lycopene may play a positive role in eye health (specifically cataracts and macular degeneration). Through neutralizing free radicals (unstable molecules that have the ability to damage body cells), lycopene helps to protect cellular structures and protect against harmful damage.
Not all tomatoes have the same lycopene content. Red tomatoes have a significantly higher lycopene content than yellow tomatoes. Additionally, tomato paste, tomato juice and cooked tomatoes also tend to have a significantly higher content of lycopene than fresh tomatoes. When tomatoes are cooked, lycopene is made more available.
Pro Tip: Add extra virgin olive oil to your tomatoes when preparing and/or cooking. Cooking/preparing tomatoes with extra virgin olive oil makes lycopene more bioavailable (i.e. improves absorption of lycopene in the body).
Interested in reading more about the research behind extra virgin olive oil and lycopene absorption? Click on the button below for a peer reviewed article on the topic!