Researchers from the Institute of Food Color Quality at the University of Seville studied the effect of different cooking methods used for tomatoes and carrots (in particular oven, microwave, and fryer) on the amount of carotenoids that can be absorbed by the body after digestion of these foods. According to this study, the bioavailability index varies greatly depending on how these foods are prepared. Carotenoids are very important compounds because of their positive effects on health.
For carrots, oven cooking increased the bioavailability of total carotenoids by nine times. For tomatoes, the highest bioavailability values ​​were obtained by cooking in the air fryer (190 °C for 10 min) or conventional oven (180 °C for 20 min). There was no significant difference between the two methods. The increase in bioavailability was more modest (1.5-fold increase) but also significant compared to fresh tomatoes.
The researchers also highlighted that the increased bioavailability of vitamin A precursor carotenoids (α-carotene and β-carotene) in tomatoes ranged from 26 to 38 times and 46 to 71 times, respectively, compared to raw carrots. Therefore, cooking is an sometimes overlooked strategy for combating one of the world’s most serious nutritional problems: vitamin A deficiency.
energy efficiency
The main innovation of these studies was in identifying the cooking method that led to the greatest increase in bioavailability per unit of electricity consumption. In the case of carrots, microwave cooking was found to be the most efficient technique, reducing electricity consumption by 96% compared to traditional oven cooking. For tomatoes, cooking in the air fryer gave the highest bioavailability values ​​and also reduced energy consumption by 80%.
The results were recently published in Food & Function (2024) and Food Chemistry (2026) and provide experimental evidence to define the concept of “sustainable cuisine” from a nutritional and energy perspective. Researchers say this concept, if adopted and applied in millions of homes and institutions every day, could make a significant contribution to a more sustainable food system.
Impact on public health and nutraceuticals
Carotenoids are very important compounds for promoting health. Some, such as alpha-carotene and beta-carotene, are precursors to vitamin A, an essential nutrient involved in many processes. Additionally, carrots and tomatoes are both good sources of the colorless carotenoids phytoene and phytofluene. These have attracted great interest due to their biological activity. They accumulate in the skin, where they provide protection by absorbing UV rays.
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Reference magazines:
BenÃtez González, AM; Others. (2026). Heat treatment of tomatoes by air frying and baking: effects on the bioaccessibility of colored and colorless carotenoids. food chemistry. DOI: 10.1016/j.foodchem.2026.148311. https://www.sciencedirect.com/science/article/pii/S0308814626004693?via%3Dihub
