The Health Benefits of Cooking Ripe Tomatoes with Olive Oil: Maximizing Nutrients.

Tomato is a plant fruit belonging to the eggplant family and is known to originate from Peru, South America. It has the dual characteristics of fruits and vegetables and is a healthy food rich in vitamins and minerals. It is presumed to have been introduced to Korea as it is recorded in ‘Jibongyuseol’ compiled in 1613. Let’s learn more about the health effects of tomatoes.

◆ Even if it is a bit cumbersome, if you cook it by applying heat… Add olive oil etc.

Tomatoes are easy to eat raw. However, if you think more about your health, it is better to heat red ripe tomatoes and cook them. This is because the representative ingredient, lycopene, is well absorbed by the body. It is a nutrient that helps prevent various cancers and cardiovascular diseases by preventing oxidation (damage) of cells in the body. When heat is applied, a lot of lycopene in red tomatoes comes out of the tomato cell wall and is well absorbed by the body. The absorption rate of lycopene in tomato sauce is also much better than raw tomatoes. It is even better if you spray it with an antioxidant oil such as olive oil.

◆ Blocking blood clot formation… Effective in preventing vascular diseases such as stroke

Lycopene, which makes tomatoes red, is a powerful antioxidant that helps prevent vascular diseases such as stroke (cerebral infarction – cerebral hemorrhage) and heart disease (angina pectoris – myocardial infarction) by contributing to blocking the formation of blood clots that block blood vessels. In addition, rutin reduces triglyceride and cholesterol, helping to clean blood and blood vessels. It also works to regulate blood pressure and blood sugar. According to data from the National Cancer Information Center, lycopene is a representative ingredient that lowers the risk of prostate cancer. Prostate cancer was the third most common cancer in men, with 16,815 cases in 2020 alone.

◆ Ingredients that slow down the aging of cells in the body… Eating on an empty stomach may cause stomach discomfort

Tomatoes contain not only lycopene, but also various nutrients such as citric acid, amino acids, rutin, protein, carbohydrates, calcium, iron, phosphorus, vitamins A, B1, B2, C, and dietary fiber. In the case of vitamin C, one medium-sized tomato contains about half of the recommended daily intake. It is also rich in other antioxidants that are good for the lungs, bronchi, and eyes, such as beta-carotene and lutein. The biggest advantage is that there are many ingredients that slow down the aging of cells in the body. However, tomatoes contain acid, so eating them on an empty stomach late at night can cause stomach discomfort.

◆ Deep-fried puree… How about stir-fried tomato-eggplant?

For the absorption of lycopene and fat-soluble vitamins in tomatoes, it is good to stir-fry them in oil and make them puree (concentrated juice of vegetables or fruits). You can add garlic, mince chicken or beef, and sauté in olive oil, then add a little red wine. If you stir-fry pasta or rice here, even children who don’t like tomatoes can enjoy delicious nutrients.

Tomato-eggplant stir-fry is also possible. Tomato, eggplant, green onion, bell pepper, and minced beef are the main ingredients. 1) Cut the eggplant in half and cut it into bite-size pieces, cut the tomato into 6-8 pieces, and chop the bell pepper thickly. 2) Fry minced beef in cooking oil in a pan over medium heat. 3) Add eggplant and stir-fry until soft, then add tomatoes and green peppers and stir-fry for 40 seconds. 4) Add seasoning, mix lightly, and top with sliced ​​green onion.