吃蕃茄[西紅柿]的5大好處 5 Reasons to Eat More Tomatoes

tomato

1. 增加茄紅素 Load up on lycopene

茄紅素的抗氧化性能保護我們的免疫細胞免受破壞性自由基的傷害。大部份茄紅素都儲存在蕃茄皮上,而蕃茄的紅色就是從茄紅素而來。煮蕃茄時加一點點橄欖油或菜籽油有助將茄紅素帶到血液中。
The antioxidant properties of lycopene may protect our immune cells from destructive free radicals, molecules that can harm cells and damage DNA. The best way to get lycopene—which is in the skin, and gives red tomatoes their rich colour—is through cooked or processed tomatoes (juice, sauce and paste). Cook tomatoes with a little healthy oil (e.g., olive or canola), which helps carry the lycopene into the bloodstream.

2. 照顧心臟 Care for your heart

蕃茄含有豐富的維生素C,跟茄紅素一樣,能有效降低心臟疾病的風險,而大部份的維生素C都是濃縮在那包著種子的果凍狀物質。蕃茄中的水楊酸有抗凝血作用,對心臟疾病也有好處。坊間許多食譜建議煮食時取出種子,以防止味道苦澀。若不想吃苦澀味,又不想浪費蕃茄的營養,可以車厘茄取代。
Tomatoes are rich in vitamin C, which, like lycopene, is linked to reducing the risk of heart disease. Most of the vitamin C is concentrated in the jelly-like substance that encases the seeds. Tomatoes are also high in salicylates, which have an anti-clotting effect on the blood, and may be partially responsible for tomatoes’ protective effect against heart disease. Many recipes advise removing the seeds to prevent a bitter flavour. But to conserve nutrients, use plum tomatoes, which have less-bitter seeds.

3. 幫助控制哮喘 Help control asthma

澳洲一項最新的研究發現,攝入足夠的茄紅素和維生素A有助於減少運動誘發的哮喘症狀。
A new Australian study found that adequate intake of lycopene and vitamin A helped reduce exercise-induced asthma symptoms.

4. 強化骨骼 Feed your bones

蕃茄中的維生素K對於凝血和保持骨骼強壯發揮了關鍵作用。波士頓大學的研究發現,缺乏維生素K的人,其手和膝關節炎發病率亦較高。
Tomatoes contain vitamin K, which plays a key role in clotting blood and maintaining strong bones. And, research from Boston University found that vitamin K deficiency is linked to a higher prevalence of hand and knee osteoarthritis.

5. 補充維生素A Add vitamin A

維生素A有助於維持健康的皮膚、頭髮、骨骼和牙齒。一杯(2約50毫升)切碎的蕃茄能為婦女提供超過一半每日建議的維生素A攝取量。
Vitamin A helps maintain healthy skin, hair, bones and teeth. One cup (250 mL) of chopped tomatoes provides over half of the recommended daily amount of vitamin A for women.

Source: Best Health Magazine

Image: funforsharing 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s