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

1 recipe containing this food

Rocket Lentil Avocado Midday Salad (Gut-Supporting)

Polyphenol-rich salad supporting SIRT1 activation and microbiome synchronisation

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	Therapeutic Areas	Mechanism of Action
Hormonal Response	Vitamin C (Ascorbate)	ADHD, Anxiety & GAD	Supports norepinephrine synthesis as cofactor
Inflammation	Lycopene	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	Anti-inflammatory properties; supports immune regulation
Inflammation	Vitamin C (Ascorbate)	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	Antioxidant properties; supports anti-inflammatory effects
Neurochemical Balance	Potassium	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	Critical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects
Neurochemical Balance	Vitamin C (Ascorbate)	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	Supports norepinephrine synthesis; transported in brain via SVCT2
Oxidative Stress	Lycopene	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	Antioxidant properties; scavenges reactive oxygen species and stabilizes cell membranes
Oxidative Stress	Vitamin C (Ascorbate)	ADHD, Anxiety & GAD, Depression & MDD, Alzheimer's Disease, Bipolar Disorder	Key water-soluble antioxidant; works within antioxidant network with vitamin E, CoQ10, and polyphenols
Stress Response	Vitamin C (Ascorbate)	ADHD, Anxiety & GAD, Depression & MDD	Supports stress response through antioxidant and neurochemical effects

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