Tomatoes are rich in the nutrient lycopene, known for its cancer-preventing and antioxidant properties. However, experts warn that omitting two key steps when cooking tomatoes can make it difficult for the body to effectively absorb lycopene, essentially causing the benefits to be "eaten in vain."
Nutritional and Functional Medicine expert Dr. Liu Bo-ren recently shared on Facebook that he often sees people who eat out frequently, have insufficient fruit and vegetable intake, or only use tomatoes as a side dish. Blood tests of some individuals also show low lycopene levels, indicating poor absorption even when tomatoes are consumed. Liu pointed out that the key to eating tomatoes is "not whether you eat them, but whether you eat enough, use the right method, and whether your body can effectively absorb them." Reasons for insufficient absorption despite eating tomatoes include:
- Dietary Habits: Frequent eating out, low fruit/vegetable intake; tomatoes consumed only as a small side dish.
- Cooking Methods: Eating them too plainly—only raw, without pairing with fats.
- Physical Condition: Individuals with poor gastrointestinal function, insufficient bile secretion, or imbalanced gut flora cannot effectively absorb fat-soluble nutrients.
- Lifestyle: Chronic late nights, high stress, and chronic inflammation accelerate nutrient depletion.
Beyond the well-known antioxidant function, Liu stated that lycopene offers multiple benefits for the body and can serve as an important indicator of whether daily diet provides sufficient fruits, vegetables, and phytochemicals:
- Supports vascular endothelial health
- Reduces low-density lipoprotein (LDL) oxidation
- Protects against skin photoaging
- Associated with male prostate health
Liu explained that lycopene is a fat-soluble nutrient, the main source of the red color in tomatoes, and is considered the body's "natural protective shield," helping combat accumulated oxidative stress and chronic inflammation. Lycopene must be released and effectively absorbed by the body through two key steps: "heating during cooking" and "pairing with fats."
Research Confirms Link Between Tomato Intake and Cancer Risk, Doctor Recommends 3 Practical Dishes
A large-scale study published in Frontiers in Nutrition in 2025 indicated that higher tomato intake, lycopene intake, and blood lycopene concentration were associated with lower cancer risk and cancer mortality risk. Liu explained: "While such observational studies cannot definitively claim 'eating tomatoes prevents cancer,' maintaining a long-term dietary pattern rich in phytochemicals is indeed an important factor in reducing disease risk."
Effective absorption of lycopene is crucial, and one must master the two principles of "heating"and "pairing with fats." Liu recommends the following three simple home-cooked dishes:
1. Scrambled Eggs with Tomatoes
- Method: Stir-fry tomatoes until juicy, add partially cooked eggs and scramble together. Season with a little salt before serving.
- Tip: The heating process releases lycopene, and the oil used for stir-frying (e.g., olive oil, camellia oil) enhances absorption.
2. Tomato and Tofu Soup
- Method: Briefly sauté ginger slices in a small amount of oil, add tomato chunks and stir-fry until soft and juicy. Add water and bring to a boil, then add tofu and simmer for 3-5 minutes over low heat.
- Tip: This soup is light, gentle, easy to digest, and provides high-quality protein from tofu. Suitable for dinner or those with sensitive stomachs.
3. Olive Oil Marinated Tomatoes
- Method: Slice beefsteak tomatoes, drizzle with extra virgin olive oil, sprinkle with a little salt or black pepper, and let sit for 5 minutes before serving.
- Tip: Since lycopene is fat-soluble, pairing it with fats can enhance absorption even when eaten raw. A great summer appetizer.
