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How does lycopene remain active during cooking?
Release time:
2025/12/18
Quick stir-frying: Locks in nutrients with high heat and short cooking time.
When stir-frying, use medium heat (about 160℃). After dicing the tomatoes, stir-fry them for 1–2 minutes until they release their juices. High temperatures can quickly break down cell walls and release lycopene, but it’s important to control the cooking time to prevent oxidative degradation. Pairing with olive oil can boost absorption by up to three times.
Short-time simmering: Low-temperature, slow cooking preserves activity.
When stewing, use low heat (below 50℃) and keep the cooking time within 15 minutes. Low-temperature, slow simmering allows for the full release of lycopene while minimizing the loss of vitamin C. It’s recommended to pair this method with fat-rich ingredients such as beef to enhance the absorption of fat-soluble nutrients.
Key skills
Peeling: Peel after blanching or freezing to shorten the heating time.
Oil temperature control: The oil temperature should not exceed 180℃ to avoid the formation of harmful substances.
For fats: Extra-virgin olive oil or peanut oil works best; use just enough to coat the tomato chunks.
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