Vegetable
Tomatoes
6/10 Moderate evidence
Red fruit eaten as a vegetable; the leading dietary source of lycopene, a potent carotenoid antioxidant.
Active compounds
-
Lycopene
Carotenoid antioxidant; reduces oxidized LDL and protects skin from UV damage
Helps with
Practical tips
- Preparation
- Cooked tomatoes (sauce, paste) deliver more bioavailable lycopene than raw
- Recommended amount
- 1/2 cup cooked tomato sauce daily, or 1 large fresh tomato
- Absorption
- Heat breaks down cell walls and the fat in olive oil dramatically improves lycopene absorption
- Cautions
- Nightshade family — rare sensitivity may aggravate joint symptoms