ผมอยากให้ทุกคนหันมาทานผลไม้ครับ เพราะมีผลไม้มากมายที่พวกเราควรรับประทานให้มากและบ่อย ขอย้ำอีกครั้งว่ามากและบ่อย สาเหตุเพราะป็นแหล่งวิตามินและแร่ธาตุหลายๆชนิดซึ่ งเป็นสิ่งที่มีความจำเป็นต่อร่างกาย ที่จะทำให้มีสุขภาพทีดี เช่น ใยอาหารที่ช่วยในการขับถ่ายและนำสารพิษต่างๆ ออกจากร่างกาย และที่สำคัญผลไม้เหล่านี้มักจะมีสารต้านอนุมูลอิสระ หรือแอนติออกซิแด้นท์ (antioxidant) ที่มีประโยชน์ต่อสุขภาพและร่างกายเราอย่างมาก ซึ่งสารต้านอนุมูลอิสระเองช่วย ลดความเสี่ยงต่อการเกิดมะเร็ง โรคหัวใจ และโรคอื่นๆอีกมาก
เพิ่มเติมข้อมูลอีกนิด สารต้านอนุมูลอิสระ (Antioxidant) คือ เป็นสารที่ทำหน้าที่ป้องกันไม่ให้พวกอนุมูลอิสระก่อตัวขึ้น โดยจะทำการยับยั้งปฏิกิริยาลูกโซ่ของอนุมูลอิสระ และหยุดการก่อตัวใหม่ของอนุมูลอิสระ ช่วยซ่อมแซมความเสียหายที่เกิดจากตัวอนุมูลอิสระที่ไปทำลายเซลล์ต่างๆ ในร่างกาย รวมทั้งช่วยกำจัดและแทนที่โมเลกุลที่ถูกทำลาย
ปัจจุบันนักวิจัยให้หันมาศึกษาวิจัยผลไม้ไทยที่เรียกได้ว่าเป็นกลุ่มสมุนไพรไทยเป็อย่างมาก โดยนำไปวิจัยโดยกระบวนการ ซึ่งเป็นที่ยอมรับกันมากขึ้น (ตรงนี้พูดรวมไปถึงสมุนไพรไทยต่างๆด้วย)ทำให้คนไทยได้ตะหนักถึงคุณประโยชน์ของผลไม้ไทย และใส่ใจสุขภาพกันมากขึ้น โดยเฉพาะในช่วงย่างเข้าสู่การเริ่มต้นเปลี่ยนฤดูกาล ถ้าไม่รู้จักดูแลสุขภาพให้สมบูรณ์แข็งแรงเข้าไว้ การเจ็บไข้ได้ป่วยมาเยือนทันที แต่ก็นับว่าเป็นความโชคดีของคนไทย ที่เกิดมาในดินแดนที่มีภูมิประเทศอันอุดมสมบูรณ์ มีผลไม้ได้รับประทานกันทั้งปี พูดมาซะยาววันนี้ผมเลยจะมาแนะนำ 6 ผลไม้ ที่อุดมไปด้วยสารอนุมูลอิสระ
1. ฝรั่ง ผมเคยพูดถึงผรั่งไปแล้วในแง่ของสมุนไพรไทย ไปตามอ่านกันได้ที่ตอน ฝรั่ง ผลไม้หาทานง่าย ได้ประโยชน์
อะไรที่พูดแล้วจะไม่พูดซ้ำ แต่จะพูดถึงในแง่ของสารต้านอนุมูลอิสระแล้วกันนะครับ ฝรั่งนั้นเป็นผลไม้ที่อุดมด้วยวิตามินซี สูงมากจนน่าทึ่ง (141- 156 มิลลิกรัม/100 กรัม) มากกว่าส้มถึง 5 เท่า และฝรั่งยังอุดมไปด้วยเบต้าแคโรทีน ซึ่งทั้งวิตามินซี และเบต้าแคโรทีน ต่างก็เป็นสารต้านอนุมูลอิสระป้องกันอันตรายต่อเซลล์ และป้องกันหลอดเลือดอุดตัน พร้อมทั้งโพแทสเซียมที่ทำให้ความดันเลือดเป็นปรกติ นอกจากคุณค่าที่มากแล้วข้อดีของฝรั่งอีกอย่างคือ ราคาถูกนั้นเองครับ
2.มันเทศ (บ้านผมเรียกมันแกว) พูดถึงมันเทศนั้น ยอดมันเทศมีสารต่างๆที่เป็นประโยชน์อยู่มากเช่น
– ฟีลอลิค Phenolic 429.19 มก. สารประกอบฟีนอลิกเป็นสารต้านอนุมูลอิสระตัวหนึ่งสามารถมีคุณสมบัติช่วยป้องกันโรคต่างๆ โดยเฉพาะโรคหัวใจขาดเลือด และมะเร็ง
– แทนนิน 90.23 มก. แทนนิน มีฤทธิ์ยับยั้งการเจริญของแบคทีเรีย และเชื้อราได้ ใช้เป็นยา แก้ท้องร่วง แก้บิด สมานแผล แผลเปื่อย
โดยรวมมันเทศมี ดรรชนีแอนติออกซิแด้นท์ที่ 2.32
3.มะกอก (ที่ไม่ใช่มะเหงก) มะกอกเป็นพืชสมุนไพรตัวหนึ่งที่คนไทยนิยมปลูก ให้ผลดก สามรถทำเป็นน้ำมันนมะกอกได้ อย่างน้อยคนที่เคยทานส้มตำปูปราร้า ต้องเคยใส่มะกอกบ้างแหละ มะกอกมีสารต่างที่มีคุณค่าดังนี้
– ฟีลอลิค Phenolic 712.85 มก.
– แทนนิน 123.18 มก.
และมีวิตามินซี 17.62 มก. มีค่าดรรชนีต้านแอนติออกซแดนท์ที่ 2.12
4.มะขาม พืชสมุนไพรไทย ตัวนี้ไม่ขอแยะยำมากเพราะ เคยเขียนเรื่องของมะขามในแง่สมุนไพรไว้
แล้ว ลองตามอ่านที่ มะขาม ผลไม้สมุนไพรมากคุณค่า แต่จะขอสรุปสารต่างๆที่มะขามมีดังนี้
– ฟีลอลิค Phenolic 120.90 มก.
– แทนนิน 77.03 มก.
มีค่าดรรชนีต้านแอนติออกซแดนท์ที่ 1.26
5.มะตูม แต่ก่อนนั้นยอดมะตูมถือเป็นผักร่วมสำหรับอาหาร แต่เดี๋ยวนี้คงพบเห็นได้น้อยแล้ว แต่ที่เราคุ้นเคยจะเป็นในรูปของ น้ำมะตูม หรือชามะตูมมากกว่า ไม้งั้นก็ผลิตภัณฑ์จากมะตูมที่แปลรูปแล้ว (ตามร้าน OTOP)
แต่ไม่ว่าจะเป็นรูปไหนมะตูมก็มีคุณค่าในตัวมันเอง โดยที่มะตูมมีค่าของดัชนีต้านดรรชนีอนมูลอิสระ หรือดรรชนีแอนติออกซิแด้นท์ (antioxidant Index) ถึง 6.10
6.ฟักทองเป็นทั้งผัก และผลไม้ที่เรารู้จักกันดี ขณะที่กำลังเขียนบทความนี้ผมก็กำลังทานสังขยาฟักทองไปด้วย
สำหรับคุณค่ามนการเป็นสารต้านอนุมูลอิสระของฟักทองนั้นตัวหลักเลยคือวิตามินซี มีสูงถึง 24.78 มก.
-มีค่าดรรชนีต้านแอนติออกซแดนท์ที่ 1.00
ทั้งหมดนี้คือ ผลไม้สมุนไพรไทย 6 อย่าง ที่ผมนำมาฝาก จริงๆแล้วพวกผักหลายตัวก็มีสาร แอนติออกซิแดนท์เหมือนกันนะครับ ไว้จะเล่าให้ฟังวันหลัง อย่าลืมทานผลไม้เยอะๆนะครับ อุดหนุนเกษตรกรไทยด้วย
ขอบคุณข้อมูลจาก หนังสือ Herb&Healthly Vol4. และ สารานุกรมอาหาร www.foodworksolution.com
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