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1. 딸기 영양성분
원산지: 남미
수확 시기: 12월~4월
평균 크기: –
칼로리(100g): 23kcal
보관법: 습도에 약해 밀폐용기는 피하고 종이 용기에 냉장보관
손질법: 꼭지를 따고 흐르는 물에 씻어서 활용 (소금물이나 식초를 푼 물에 빠르게 행궈낸다.)
권장 섭취량: 하루 10~15개
구입 요령: 붉은색이 선명하며 향이 짙은것
주요 영양성분: 비타민A, C, 칼륨
궁합에 좋은 음식: 유제품(우유,요거트 등) 칼슘이 보충된다.
딸기는 붉은색을 띠고 있으며 과즙이 많고 달콤합니다. 딸기는 비타민 C와 망간의 훌륭한 공급원이며 적절한 양의 엽산과 칼륨을 함유하고 있습니다. 딸기는 항산화 물질과 식물 화합물이 매우 풍부하여 심장 건강과 혈당 조절에 도움이 될 수 있습니다. 일반적으로 신선한 상태 그대로로 섭취하는데 다양한 잼, 젤리 및 디저트로 먹을 수도 있습니다.
2. 딸기 효능
1. 항암 효과
암 형성 및 진행은 산화 스트레스 및 만성 염증과 관련이 있습니다. 딸기는 산화 스트레스와 싸울 수 있는 능력을 가지고 있어 심장병과 여러 암을 예방할 수 있습니다. 딸기에 함유되어 있는 엘라그산과 엘라기탄닌은 암세포의 성장을 막는 것을 도와줍니다.
2. 눈 건강
딸기의 항산화 특성은 백내장을 예방하는 데 도움이 될 수 있습니다. 또한 딸기는 태양의 거친 자외선으로부터 자유 라디칼에 노출되지 않도록 보호할 수 있는 비타민 C를 충분히 공급해 주고, 눈의 각막과 망막을 보호하고 개선하는 데 중요한 역할을 합니다.
3. 임산부 건강
딸기에 함유된 엽산은 임신 중이거나 임신을 시도하는 여성에게 권장되는 비타민 B의 좋은 공급원입니다. 또한 엽산은 아기의 뇌, 두개골 및 척수의 발달을 돕기 위해 임신 초기에 필요하며, 딸기의 엽산은 척추이분증과 같은 특정 선천적 결함을 예방하는 데 도움이 됩니다.
4. 심장 건강
딸기에는 엘라그산과 같은 심장 건강에 좋은 항산화 물질과 안토시아닌, 카테킨, 케르세틴 및 캠페롤과 같은 플라보노이드가 풍부합니다. 이러한 페놀 화합물은 총 콜레스테롤 및 LDL 콜레스테롤의 형성을 억제하여 심혈관 질환의 위험을 낮추는 데 도움이 됩니다. 또한 안토시아닌은 혈관을 이완시켜 혈압을 낮추고 심혈관 문제를 예방하는 데 도움을 줍니다.
5. 뇌 기능 향상
딸기에는 요오드, 비타민 C 및 식물성 화학 물질이 풍부하여 신경계의 적절한 기능을 유지하는 데 도움이 됩니다. 딸기에서도 칼륨은 뇌로 가는 혈류를 증가시켜 인지 기능을 향상시키는 것과 관련이 있습니다. 더불어 딸기의 플라보노이드의 섭취가 많을수록 노인의 인지 능력 저하율이 감소합니다.
3. 딸기 부작용
- 혈액 응고와 관련한 질환을 가지고 있는 사람이 딸기 과다 섭취 시 멍이나 출혈과 관련한 위험이 증가할 수 있으니 주의해야 합니다.
- 딸기는 차가운 성질의 음식이기에 찬 성질을 가진 사람이 과다 섭취 시 설사와 같은 부작용이 생길 수 있습니다.
- 돌이 지나지 않은 아기는 딸기 섭취 시 씨에 있는 독성분으로 알레르기 증상이 발생할 수도 있으니 주의해야 합니다.
