Combo #1: Tomatoes and Avocados
As you probably know, tomatoes are rich in lycopene, a pigment-rich antioxidant known as a carotenoid, which minimizes your risk for certain cancers and cardiovascular diseases. What you need to keep in mind is that good fats such as avocados make carotenoids even more bioavailable. “This also has a Mediterranean cultural tie-in,” says registered dietitian Susan Bowerman of California Polytechnic State University.
“The lycopene in tomato products such as pasta sauce is better absorbed when some fat (e.g., olive oil) is present than if the sauce were made fat free.” This may also explain why we are obsessed with olive oil drizzled over fresh tomatoes.
Also, when it comes to salads, don’t opt for low-fat dressings. A recent Ohio State University study showed that salads eaten with full-fat dressings help with the absorption of another carotenoid called lutein, which is found in green leafy vegetables and has been shown to benefit vision.
