Tomatoes
Overview
Tomatoes provide lycopene (carotenoid), vitamin C, and demonstrate food matrix effects where cooking and fat pairing enhance carotenoid absorption. The bioaccessibility of carotenoids in vegetables is remarkably low—lycopene in canned and fresh tomatoes is less than 1%. Prolonged cooking increases access to lycopene in tomatoes where cell walls need to be broken down. Practical pairings include spinach + eggs, tomatoes + olive oil, salad + oil.
Recipes
3 recipes containing this food
Black Bean & Sweet Potato Vegetable Chilli
A fibre-rich bean and vegetable chilli with warming spices and slow carbohydrates for steady energy and satiety.
Rocket Lentil Avocado Midday Salad (Gut-Supporting)
Polyphenol-rich midday salad with quinoa or lentils, vegetables, avocado, and early harvest olive oil
Savoury Greens & Egg Breakfast Skillet
A warm savoury breakfast skillet with eggs, greens, and slow carbohydrates for steady morning energy.
Substances
3 substances in this food
Lycopene
Neuroprotective carotenoid; found in tomatoes; absorption enhanced by cooking and dietary fat
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Vitamin C (Ascorbate)
Antioxidant; supports iron absorption; neuronal SVCT2 transport
Preparation Notes
- Cooking breaks down cell walls and increases lycopene bioavailability; prolonged cooking increases access to lycopene in tomatoes where cell walls need to be broken down
- Pair with fat (olive oil) for enhanced absorption; co-consuming a small amount of unsaturated fat improves micelle formation and chylomicron packaging, increasing carotenoid and fat-soluble vitamin absorption
- Canned tomatoes may have higher lycopene due to processing
- Pair with iron-rich plant foods for enhanced absorption; eat your beans with vitamin C-rich foods (e.g., tomatoes, peppers, citrus) to enhance iron absorption
- Practical pairings: spinach + eggs, tomatoes + olive oil, salad + oil
Biological Target Matrix
| Biological Target | Substance | Contribution Level | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|---|
| Inflammation & Oxidative Stress | Lycopene | Contextual / minor contributor | Anti-inflammatory properties; supports immune regulation | |
| Inflammation & Oxidative Stress | Vitamin C (Ascorbate) | Contextual / minor contributor | Antioxidant properties; supports anti-inflammatory effects | |
| Metabolic & Neuroendocrine Stress (HPA Axis & ANS) | Vitamin C (Ascorbate) | Contextual / minor contributor | Supports stress response through antioxidant and neurochemical effects | |
| Neurotransmitter Regulation | Potassium | Contextual / minor contributor | Critical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects | |
| Neurotransmitter Regulation | Vitamin C (Ascorbate) | Contextual / minor contributor | Supports norepinephrine synthesis; transported in brain via SVCT2 |
References
- The bioaccessibility of carotenoids in vegetables is remarkably low—lycopene in canned and fresh tomatoes is less than 1% Fielding et al. 2005
- Prolonged cooking increases access to lycopene in tomatoes where cell walls need to be broken down
- Practical pairings: spinach + eggs, tomatoes + olive oil, salad + oil
- Eat your beans with vitamin C-rich foods (e.g., tomatoes, peppers, citrus) to enhance iron absorption; vitamin C significantly improves non-heme iron absorption by reducing ferric to ferrous iron Hallberg et al. 1989
- Co-consuming a small amount of unsaturated fat with polyphenol-rich foods improves micelle formation and chylomicron packaging, increasing carotenoid absorption Kindel et al. 2010 Brown et al. 2004