肌にいいベータカロテンは【モロヘイヤ】で摂ろう!

モロヘイヤは、エジプトやアラビア半島で、5000年以上前から食べられている緑黄色野菜です。

重い病を患ったエジプトの王様が、モロヘイヤのスープを飲み続けたことで完治したという逸話から、「王様の野菜」と呼ばれる野菜です。

日本では1980年代に輸入され、強い生命力と高い栄養価から広く知られるようになったのです。

エジプトの女王にも愛した野菜

モロヘイヤは、シナノキ科ツナソ属の野菜です。乾燥に強く、虫や病気になりにくく、1度植えると切っても切っても、どんどん新芽が生えてくる生命力の強い野菜です。 エジプトの女王、クレオパトラも好んで食べたといわれる豊富な栄養素には、様々な健康効果と美容効果が期待できるのです。旬は6~8月ですが、ハウス栽培のものは4~10月頃までスーパーなどに並びます。 おいしいモロヘイヤは緑色が鮮やかで、葉がしっかりとしていて全体的にみずみずしく、ツヤがあるものです。日本での主な産地は群馬県で、愛知県、三重県でも栽培されています。 匂いはほとんどなく、くせも少なくほのかに甘味があります。アク(灰汁)の成分であるシュウ酸を含んでいるので、料理するときには、茹でてアクをとってから使用するほうが良いでしょう。 モロヘイヤは茹でたり、細かく刻むとネバネバが出てくることが特徴です。オクラや山芋などのネバネバと共通の、ムチンという成分です。 ムチンは、タンパク質と糖類が結合した成分で、胃の粘膜を保護し、粘膜の働きを高めることから免疫力を高めます。また血糖値の上昇を緩和し、疲労回復する効果もあるのです。

万能野菜、栄養たっぷりモロヘイヤ

モロヘイヤは、カルシウム、カリウム、リン、鉄分、ベータカロテン、ビタミンA、B2、C、E、ムチン、マンナン、食物繊維などを豊富に含みます。 そのなかでも、骨や歯の健康に欠かせないカルシウムは、緑黄色野菜のなかではトップクラスなのです。モロヘイヤに豊富に含まれるカルシウムは、骨粗鬆症などの骨の疾患を予防する効果が期待できます。 中枢神経を静める働きもあり、心を落ち着けてイライラなどのストレスを緩和してくれるのです。カリウムは、細胞の浸透圧を一定に保つ働きをしています。 余分な塩分(ナトリウム)を排出し、血圧を下げ高血圧を予防してくれるのです。カリウムには、血管を強化してくれる働きもあるのです。 そして、ネバネバのムチンとマンナンは、食物繊維を豊富に含むので、便秘の解消と腸内環境を整えてくれるのです。 モロヘイヤには、貧血予防の効果もあるのです。血液の成分であるヘモグロビンの材料となる鉄分を含み、鉄の吸収を助ける働きをするビタミンCも含まれるため、効率良く鉄分を摂取することができ、血液の健康が保てるのです。 モロヘイヤには、驚くほどの健康効果があるのです。病気が治ったというエジプトの王様の逸話も、あながち誇張されたものではないのかもしれません。

お肌にいいベータカロテンもたっぷり含むモロヘイヤ

モロヘイヤは、ベータカロテンも豊富に含んでいます。ベータカロテンは、ニンジンにも多く含まれる、黄や赤色などの天然色素の一群、カロテノイドの1種です。 体内では、ビタミンAに変換される役割の栄養素です。ベータカロテンは、モロヘイヤ100g中、1000㎍含まれており、ほうれん草と比較して2倍の量なのです。 目に良いビタミンとして知られているビタミンAは、皮膚や粘膜の健康を保つ働きもするのです。ベータカロテンから変換されたビタミンAは、肌の乾燥によるかさつきや肌荒れを改善して、ツヤツヤの肌を保ってくれるのです。 ビタミンAに変換されなかったベータカロテンは、強い抗酸化物質として、細胞の老化(酸化)を防いでくれます。 ベータカロテンには、紫外線の刺激で発生した活性酸素除去する作用があり、皮膚に沈着してシミなどを引き起こす、メラニン色素を抑えてくれるのです。 ベータカロテンの高い抗酸化作用には、肌の健康と美しさを保つ、様々な肌にいい効果があるのです。 肌を若返らすビタミンE、肌に透明感を与えてくれるビタミンCも豊富に含まれており、ビタミンCは肌の若々しさに欠かせないコラーゲンの生成を助け、ハリを保ってくれるのです。 ベータカロテンを始めとするモロヘイヤに含まれる成分は、それぞれの働きの相乗効果で、より肌にいい優れた効果を発揮してくれるのです。

どんな料理にも合うモロヘイヤ、たっぷり摂りましょう

シンプルでクセがないので、洋食はもちろん、刺激の強いカレーや和食にもあらゆる料理に取り入れやすいことも魅力です。 刻んで納豆に混ぜても美味しいですし、刻んでネギと混ぜで冷や奴にのせ、ショウガ醤油をたっぷりかければ、ごはんもすすみます。 湯通しして細かく刻み、卵かけごはんに乗せれば、卵の黄身のほんのりした甘味と良く合うのです。ベータカロテンは加熱したり油分と一緒に摂ることで、より効率良く吸収することができます。 スープや油を使う料理がおすすめ、肌にいいベータカロテンをたっぷり摂りましょう。 エジプトでよく飲まれる、モロヘイヤのスープの作り方は簡単です。 茎から葉を取り、湯通ししてから細かく刻んでネバネバを出し、鶏ガラスープを沸騰させモロヘイヤを入れて、塩コショウで味をととのえ、オリーブオイルをたらすだけで出来上がりです。 刻んだ玉ねぎやトマト、挽肉を入れても美味しくいただけます。さっぱりとしたモロヘイヤは、天ぷらでサクッと揚げても美味しいのです。 シンプルに揚げて、お塩も良く合います。なすなどの野菜と合わせるかき揚げも美味、質の良い油で加熱することで、ベータカロテンをたっぷり摂ることができるのです。

最後に

モロヘイヤは、冷凍保存が便利です。軽く茹でてキッチンペーパーでしっかり水気を絞り、ラップで包んで冷凍保存用の袋に入れて冷凍します。 切り方も使用する料理に合わせて切っておけば、すぐに使えて便利です。 高い栄養価をもつ、お肌にいいモロヘイヤを手軽に料理に取り入れることで、ツヤツヤの美肌を手に入れましょう。

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