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1. 토마토 영양성분
원산지: 남미
수확 시기: 연중계속
평균 크기: 5~8cm
칼로리(100g): 21kcal
보관법: 꼭지를 아래로 향하게 해서 냉장보관
손질법: 꼭지를 따고 생으로 활용
권장 섭취량: 하루 2~3개
구입 요령: 표면이 매끄럽고 꼭지가 진한 초록빛이며 싱싱한 것
주요 영양성분: 비타민A, C
궁합에 좋은 음식: 견과류, 올리브유 (함께 조리 시 토마토의 영양성분 흡수율을 높임)
토마토는 우리가 쉽게 구하고 먹을 수 있지만, 이는 항산화 리코펜의 중 식이 공급원으로 심장 질환 및 암 위험 감소를 포함하여 많은 건강상의 이점이 있습니다. 또한 토마토는 비타민 C, 칼륨, 엽산 및 비타민 K의 훌륭한 공급원입니다. 토마토는 우리 주변에서 쉽게 접할 수 있지만 영양이 풍부한 슈퍼 푸드 중 하나입니다.
2. 토마토 효능
1. 심장 건강 증진
토마토의 섬유질, 칼륨, 비타민 C 및 콜린 함량은 모두 심장 건강에 도움이 됩니다. 나트륨 섭취량의 감소와 함께 칼륨 섭취량의 증가는 평균적인 사람이 심혈관 질환의 위험을 줄이기 위해 만들 수 있는 가장 중요한 식이 변화입니다. 토마토에는 엽산이 함유되어 있는데, 엽산에 의한 호모시스테인 수치 관리는 심장 질환의 위험 요소를 감소시킵니다.
2. 항암 작용
토마토는 비타민 C와 항산화 제의 훌륭한 공급원입니다. 자유 라디칼은 암을 유발하는 것으로 알려져 있는데 토마토는 자유 라디칼 형성과 싸우는 데 도움이 됩니다. 또한 토마토에는 베타카로틴과 리코펜이 함유되어 있는데 이들은 전립선 암과 대장암의 위험을 줄여주며 다양한 종양 발생 예방에 도움이 됩니다.
3. 시력 건강 증진
토마토는 리코펜, 루테인, 베타카로틴의 풍부한 공급원입니다. 이는 빛에 의한 손상과 백내장의 발달 및 노화 관련 황반 변성으로부터 눈을 보호하는 것으로 밝혀진 강력한 항산화 제입니다.
4. 폐 질환 감소
토마토는 천식 환자에게 도움이 될 수 있으며 폐의 기낭을 서서히 손상시키는 폐기종을 예방하는 데 도움이 됩니다. 토마토에 함유된 항산화 제 중에서도 리코펜, 루테인, 제아잔틴이 폐기종의 주요 원인인 미세먼지나 담배 연기의 유해 물질로 인한 체내 유해 산소를 감소시켜 폐 손상을 억제해 주기 때문입니다.
3. 토마토 부작용
- 토마토의 산성 성분이 식도의 점막을 자극하여 기존에 역류성 식도염이 있는 사람들의 역류성 식도염을 악화시킬 수 있습니다.
- 덜 익은 토마토에는 감자의 싹에 있는 것과 같은 독성분인 솔라닌이 포함되어 있어 잘못 섭취했을 경우 복통이나 설사 등을 일으킬 수 있습니다.
- 흠집이 난 토마토의 경우, 흠집 난 부분에 많은 세균이 있으므로 그냥 먹지 말고 반드시 세척 후 섭취해야 합니다.
- 토마토는 차가운 성질을 가지고 있어 위장이 약하거나 몸이 찬 사람은 섭취 시 주의해야 합니다.
