Raw tomatoes contain vitamins A, B1, B2, folic acid, and vitamin C, but there is no vitamin D (National Standard Food Ingredients List). Recently, however, news has been reported that a technology has been developed that allows a large amount of vitamin D to accumulate in tomatoes. What’s going on? In addition, let’s learn more regarding the nutritional properties of tomatoes.
◆ Does 2 tomatoes a day solve the problem of vitamin D deficiency?
A recent study found that two tomatoes a day might solve vitamin D deficiency. Vitamin D is produced in the body when exposed to sunlight, but many people lack it due to the spread of sunscreen. Considering this, it is said that they succeeded in allowing vitamin D to accumulate in large quantities not only in the flesh but also in the leaves using CRISPR gene scissors (International Journal of Nature, Plants).
A research team led by Professor Kathy Martin of the John Inns Center in the UK said that they achieved this result with gene scissors, an enzyme protein that cuts out a desired part of DNA. The amount of vitamin D contained in one tomato is similar to that of two eggs. They said that two tomatoes a day can solve the vitamin D deficiency problem. However, commercialization is expected to take a long time. Some argue that people may be reluctant to eat genetically modified tomatoes.
◆ Representative health food tomato, lycopene component is the key
Lycopene, a representative component of tomatoes, is well known as a health substance. The red carotenoid pigment prevents the oxidation of cells in the body, helping to prevent prostate cancer, lung cancer, and breast cancer (National Academy of Agricultural Sciences, National Cancer Information Center). It lowers the incidence of cardiovascular diseases such as heart disease and stroke, and slows aging by reducing blood levels of bad cholesterol (LDL) in the body.
Lycopene becomes more active as it heats up and is better absorbed by the body. It is more effective to eat tomatoes as heated than to eat them raw. Because it is fat-soluble, it is easily absorbed by the body when cooked in oil. The content of lycopene by color of tomato is highest in the order of yellow < red < dark red.
◆ Good for eye health, lowering blood pressure… Low in calories and helps in weight loss
Tomatoes contain a lot of lutein and zeaxanthin, which are good for eyes. It strengthens the retina and aids in vision. In particular, lutein is used in the diet of hypertensive patients by lowering blood pressure and cholesterol. Tomatoes are low in calories. Per 100g, regular tomatoes have only 14kcal and cherry tomatoes only 16kcal. It is rich in dietary fiber and pectin, which gives a feeling of satiety, helping to lose weight and improve constipation.
◆ The role of natural seasoning… Sour taste promotes gastric juice secretion
Tomatoes are rich in glutamic acid and organic acids, which neutralize fatty foods and bitter taste. It can be used as a natural seasoning because it harmonizes well with other flavors. It can be used for a variety of dishes such as pizza, pasta, soup, sandwich, salad, and ketchup. It is also lightly grilled and served with steak. Organic acids such as citric acid and malic acid, which have a sour taste, promote gastric juice secretion and aid digestion. It also plays a role in preventing acidification in the body caused by eating meat.
◆ Sugar content, potassium, acidity… Tomatoes to watch out for?
Although cherry tomatoes are vegetables, most of them are eaten raw like fruits. Compared to regular tomatoes, it is easy to eat and has a lot of nutritional value, so it is good as a meal replacement. For diet and diabetes prevention and management, many people carry it in a container and eat it at the office. However, it is recommended not to eat too much as it is high in sugar. Abundant potassium is not good for people with kidney disease. Because it is acidic food such as citric acid, it is better to avoid eating large amounts on an empty stomach.
Reporter Kim Yong-eok ecok@kormedi.com
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