Yes, cooking tomatoes helps release the lycopene, which is a beneficial antioxidant. However, microwaving a tomato for 10 minutes might not be the best approach. Microwaving for such a long duration can cause the tomato to become overcooked, mushy, and lose some of its nutrients.
To effectively release lycopene from tomatoes, you don't need to cook them for very long. Lycopene is a heat-sensitive compound, and excessive heat can degrade it. A better method would be to lightly cook or heat the tomato to help release the lycopene without destroying it.
Here are some healthier options to release lycopene from tomatoes:
Quick microwave: Instead of 10 minutes, try microwaving the tomato for a shorter time, like 1-2 minutes. This should be enough to start breaking down the cell walls and release some lycopene.
Sautéing or stir-frying: You can cut the tomato into small pieces and lightly cook them in a pan with a bit of olive oil. This gentle cooking process should help release the lycopene.
Baking: Baking tomatoes for a short period at a moderate temperature can also work. You can drizzle them with some olive oil and bake them for about 10-15 minutes at 350°F (175°C).
Blanching: Briefly blanching the tomatoes in boiling water for 30 seconds to 1 minute can help loosen the skin and make it easier to remove. This method can also help release some lycopene.
Making sauces: Preparing tomato-based sauces like marinara or salsa can be an excellent way to release lycopene. The cooking process involved in making these sauces will help release the lycopene from the tomatoes.
Remember that lycopene is a fat-soluble compound, so consuming tomatoes with a small amount of healthy fat (such as olive oil) can enhance its absorption in the body. Additionally, cooking tomatoes can make it easier for the body to access lycopene compared to raw tomatoes.
Lastly, keep in mind that tomatoes are nutritious whether raw or cooked, so you can enjoy them in various ways to get a mix of nutrients and flavors in your diet.