肌にいいベータカロテンは【にんじん】で摂ろう!

人間が、体内で生成することのできない栄養が数多く含まれている野菜の摂取が不足すると、すぐに体調不良につながります。

肌荒れや二枚爪、目が見えづらい、口内炎ができるなど、いつもと違う症状が出て来たら、野菜不足を疑いましょう。

そんな時に頼りになるのが、にんじんジュースです。

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にんじんジュースの効能とは

野菜をたくさん摂取しようとすると手間を考えてしまい、忙しい毎日の中では、なかなか長続きさせることが難しいものです。野菜不足解消として、細々とでも長く続けていける方法が一番です。

そこで、朝10分だけ早起きをして、野菜をジュースにして摂取する方法はいかがでしょうか。野菜は、ジュースにすることでカサも減り、噛むエネルギーも必要がありませんので、続けやすいです。

中でもにんじんジュースには、日常生活で起こりやすい、体調不良に効果のある栄養がたっぷり含まれています。

にんじんに特に豊富に含まれている栄養は、ベータカロテンです。ベータカロテンとは、緑黄色野菜・海藻など自然界に多く存在する色素の一種で、カロテン類です。

分類上はビタミンではありませんが、体内に摂り入れると、小腸にてビタミンAに変わるという特徴を持つ栄養成分です。

ベータカロテン(ビタミンA)の持つ作用は、皮膚・粘膜の状態を正常に維持、細菌・ウィルスなど外部からの侵入を予防、免疫力上昇、がん細胞抑制、動脈硬化・心臓病などの予防といったものがあげられます。

肌にいいベータカロテン

ベータカロテンが小腸でビタミンAに変わると、肝臓にて一定量が蓄えられ、残りは血管を巡り全身の各組織内のタンパク質と結びついて、細胞を保護するようになります。

目・内臓の内壁粘膜を保護するだけでなく、皮膚の上皮細胞・髪・爪の構成にも深く関わっています。

ベータカロテンが肌にいいと言われるのは、皮膚や粘膜の生成に加え、肌のターンオーバーサイクルを整えて潤いを維持してくれるためです。

新陳代謝がうまく行われることは、健やかな肌を保つためにもとても重要なメカニズムです。新陳代謝がうまく行われないと、吹き出物・ニキビができやすくなります。

逆に新陳代謝が整っていると、吹き出物もできにくく、ニキビ跡となりやすいメラニン色素の排出促進にもなります。ベータカロテンが肌にいいと言われる所以は、皮膚の角質化を防ぐことにもあります。

乾燥・紫外線・摩擦といった外部刺激から自分を守ろうとして、皮膚は自らを固くします。手の指や足のかかとなど、固くなるべくして固くなる部分もありますが、程度を過ぎるとひび割れ・出血となることもあります。

にんじんに豊富に含まれるベータカロテンは、皮膚の角質化を防ぐだけでなく、すでに固くなってしまった皮膚をもとの状態に戻してくれます。

ベータカロテンの効果的な摂取方法

にんじんに含まれているベータカロテンは、ビタミンC・ミネラルとともに、皮周辺に多く存在しています。

店頭で販売されているにんじんは、洗浄後のものがほとんどですので、皮を剥かずに調理するのが、ベータカロテン摂取には効果的です。

また、油で揚げることにより約50%、煮物では約30%、にんじんに含まれるベータカロテンは増えることが分かっています。

サラダなどの生食よりは、加熱調理のほうが効果的ではありますが、毎日続けることを目的とするならば、朝一杯のジュースが適しています。

にんじんだけでは、独特な香りや味が目立って飲みにくい場合がありますが、りんごやレモン、オレンジなど、にんじんと相性の良いフルーツと組み合わせて水も加え、ジュースを作ると飲みやすくなります。

野菜とフルーツには、さまざまな違う種類の酵素が含まれているため、たくさん混ぜてしまうと消化するのが大変になってしまいますが、にんじんとりんごの組み合わせは、消化するのに負担がかかることはありません。

毎日飲むジュースでは、にんじん量は1/3で病気予防には十分となります。

ベータカロテン摂取における注意点

もともと、ビタミンAとして体内に摂り入れるものは、過剰摂取に注意が必要です。これは、ビタミンAが脂溶性ビタミンということで、体外へと流れ出てしまう水溶性ビタミンと違い、体内に留まる性質によるものです。

にんじんに含まれるベータカロテンは、必要に応じて小腸にてビタミンAに変化するので、過剰摂取となることはありません。

但し、にんじんジュースを毎朝飲むことに加え、ビタミンAのサプリメントも服用する際には、注意が必要となります。

肌荒れや、口内炎など体調を崩している時には、一日の摂取目安量としてのにんじん1/3の約2倍を摂取するようにすると、効果が現れやすいです。

ベータカロテンの摂り過ぎで、健康被害はないものの、肌が黄色っぽくなる柑皮症(かんぴしょう)になることがあります。

これは悪化すると、肝硬変になることもあると言われていますが、にんじんばかり相当大量に食べるのでなければ大丈夫です。

にんじんには、ビタミンCを破壊することで知られている、アスコルビナーゼという酵素も含まれていますが、加熱調理、もしくはレモンやお酢を加えることで、この酵素の作用を抑制することができます。

最後に

ひと昔に比べると、最近のにんじんは青臭さが減り、栄養も少し減ってしまってはいますが、その分食べやすくなっています。

オレンジ色を目から入れても元気になるにんじんジュースを、全身の病気予防に毎日の食生活へ取り入れてみましょう。

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