Garden tomatoes: To cook or not to cook?

Did not realize what a tomato freak I was ‘til we started growing our own, and this year was the first for the yellow and red cherry tomatoes! I try very hard not to “overdo and go over the deep end” on anything, but I can’t pass by or water these things without consuming several each time. This made me start wondering about different things I had heard about tomatoes eaten fresh, not doing our guts any favors, exasperating leaky gut syndrome and causing diverticulosis flareups. If this IS true…SO not fair! After investigating this, but all the while fearing that it probably was factual (only because in my experience, it seems more of the bad news turns out “true” than the “good” news, but not so this time.) This is what I learned.

The pros and cons of fresh vs. cooked will be addressed a bit later in this piece.

Cooking tomatoes in a very healthy oil such as a higher end, name brand extra virgin olive oil is, apparently, THE way to go because the heat obliterates and decimates the cell walls causing the antioxidant lycopene to be absorbed much easier and faster. Since lycopene is fat-soluble, adding a good quality extra virgin olive oil (EVOO) simply facilitates the process of nutritional binding.

Of course, raw tomatoes provide excellent hydration along with their rich concentration of vitamin C and so by eating them fresh/raw you totally miss out on the lycopene absorption. Lycopene is an antioxidant and these fight against inflammation which is always the “pyramid base” in healthy cells turning to cancer cells.

For the maximum health boost, try these cooking methods for your tomatoes.

• Stir fry or sauté: Cook the fruit in a pan with a substantial “drizzle” of your favorite EVOO for maximum bioavailability of the lycopene.

• Homemade sauce or stew: You can boil, simmer or heat in the microwave which allows nutrients to become concentrated delivering a dose of heart healthy and cancer fighting antioxidants.

• Roast with garlic and herbs (of your choice): Oven roasting intensifies natural flavors while making it so simple to add heart healthy fats.

If you do not grow your own tomatoes, when shopping, be sure to get the reddest, ripest tomatoes as this signifies that you are getting the highest concentrate of lycopene, thus, the best bang for your buck!

Also, however, be cognizant that high acid tomatoes or tomato dishes may cause GERD (gastrointestinal esophageal reflux disorder) symptoms, but steaming them can help reduce some oxalic acid levels for sensitive individuals.

Tomatoes are known to be very helpful for heart and prostate health due to their high content of lycopene, potassium and general nutrients. They reduce blood pressure and protect against cell damage. As well, they protect your eyes, skin, stomach and lungs. No wonder the Italians live to be so old and ride their bikes, everywhere!!

PROS of eating fresh tomatoes:

1) Highest level of heat sensitive Vitamin C

2) Massive hydrating water content of 95%

3) Vitamin C is crucial for skin and immune function

CONS of eating fresh tomatoes:

1) The cellular structure of the fresh tomato is rigid.

2) Your body absorbs far less of the lycopene antioxidant. 

Cooked tomato PROS:

1) Heat significantly increases lycopene absorption.

2) The EVOO supercharged your body’s ability to absorb the lycopene.

CONS of cooked tomatoes:

1) The heating process destroys Vitamin C.

2) Water content is reduced, so there’s less hydration.

I would have to say that the best of both worlds here should be adhered to. So put the fresh ones in your salads or eat as a low calorie snack and then, “cook away” and put in as many dishes as possible!