Avocados and tomatoes make a powerful nutritional duo that offers much more than great flavor. According to researchers at Ohio State University, combining the healthy fats in avocados with tomatoes can increase the body’s absorption of lycopene — the potent antioxidant in tomatoes — by up to four times.
What is Lycopene
Lycopene is a tetraterpene carotenoids compound. It is soluble in fat, but insoluble in water. It is a powerful antioxidant and natural pigment that gives tomatoes, watermelon, pink grapefruit, and other red or pink fruits their vibrant color. It helps protect the body’s cells from damage caused by harmful molecules called free radicals.
Studies suggest that lycopene may lower the risk of certain cancers, especially prostate cancer, and support heart health by reducing inflammation and improving cholesterol levels. Because it is fat-soluble, lycopene is better absorbed when eaten with healthy fats, like those found in avocados or olive oil.
How do avocados enhance the absorption of lycopene?
Avocados are rich in Monounsaturated fatty acids (MUFAs), a type of healthy fat found in foods like olive oil, avocados, and certain nuts and seeds. They help lower bad cholesterol levels, reduce the risk of heart disease, and support overall health. They also aid in the absorption of fat-soluble nutrients like vitamins and antioxidants.
Avocados and tomatoes are a perfect nutritional match that go far beyond just tasting good together. Researchers at Ohio State University found that when you combine the healthy fats in avocados with tomatoes, the body can absorb up to four times more lycopene, a powerful antioxidant found in tomatoes. Avocados are rich in monounsaturated fats, which not only help boost lycopene absorption but also support healthy cholesterol levels and overall heart health.
What additional nutrients do tomatoes and avocados contain?
Tomatoes also contain other important nutrients like vitamin C, potassium, and folate, which work together to strengthen your immune system. Meanwhile, avocados provide fiber, vitamin K, and folate, contributing to better digestion and brain health. Combining these two foods creates a nutrient-dense dish that supports many aspects of health, from reducing inflammation to protecting cells against oxidative damage.
Serving tips:
Adding avocados to a fresh tomato salad, salsa, or even a simple sandwich is an easy way to upgrade the nutritional content of your meals. This combination also promotes satiety, helping you feel full longer and potentially supporting weight management goals. Moreover, the creamy texture of avocado complements the juicy tang of tomatoes, making meals more satisfying and flavorful.
Incorporating this duo into your diet can be a delicious way to harness nature’s synergy for better health. By enjoying avocados and tomatoes together, you not only get the best of both worlds in taste but also unlock greater health benefits than eating them alone.
