I’m a big believer in eating my way to bliss. Not in the sense of stuffing my face with Entenmann’s donuts until I descend into a deep, delicious, pastry-induced sleep, but rather believing that opting for nutrient-rich foods can greatly enhance my health, happiness, and general ability to carry on in the world. In my quest for nutritional nirvana, I employ a few simple grocery store rules: say yes to veggies, whole grains, and omegas 3, 6, and 9, and steer clear of anything that looks like it could withstand a nuclear attack. But when I get home and start cooking, things get complicated. Sure, I bought two pounds of organic local garlic, but how can I be sure I’m getting the most nutritional value from it when I cook? Are there tricks to unlocking the full health-giving potential of some foods, or is a tomato simply a tomato?
Conventional wisdom says that veggies are most nutritious in their natural state; heat depletes their nutrients and kills beneficial enzymes. However, studies over the past decade suggest that for some foods, nutritional value is all in the way you crush it, boil it, or let it sizzle. Take a look at these three alchemic superstars and some easy ways to prepare them that will get you cooking for your health.
Tomatoes: Let ’Em Simmer
Tomatoes have something most other veggies don’t: lycopene. This red pigment has powerful antioxidant properties that have been linked with lowering the risk of lung, prostate, and stomach cancer, as well as heart attacks. In a 2002 study published in the Journal of Agricultural and Food Chemistry, researchers found that lycopene levels in tomatoes rose by a whopping 35 percent when cooked for thirty minutes. This blows conventional raw-is-best wisdom out of the water and gives us pasta lovers something to celebrate.
To get more from your tomatoes, throw them in the saucepan and let them simmer for fifteen to thirty minutes before chowing down. Then luxuriate in the knowledge that those pesky free radicals don’t stand a chance. If you prefer your tomatoes raw, try pairing them with an avocado—or any food rich in “good fats.” This will help your body absorb up to five times more lycopene.
