肌にいいベータカロテンは【ほうれん草】で摂ろう!

ベータカロテンは、便秘解消や血行促進などの、体の健康に良い効果を持っていると同時に、肌荒れを防ぎ、美肌を作るような美容面での効果も期待できます。

そして、この栄養素は、緑黄色野菜に多く含まれているのですが、ここではその中のほうれん草について取り上げてみるつもりです。

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ベータカロテンの効果について

ベータカロテンは、体内に吸収されるとビタミンAに変換されますが、ビタミンAは非常に多くの効能を持っています。

例えば免疫力のアップ、粘膜の増強作用、風邪の予防などの他、この成分は目の健康にも大きな効果が期待されます。

この成分を摂ることで、白内障や加齢黄班変性症などの眼病を予防することができ、また視力の低下を防ぐ働きもあります。

さらに、このような体に良いことだけでなく、肌にいいなどの美容面での効果も期待することができます。こちらの場合には、ベータカロテンの抗酸化作用によって、肌の老化が防止され若々しい肌を維持することが可能になります。

また、ベータカロテンには、血行を良くする働きがあるので、これによって全身の健康が促進され、肌の状態も良くなると考えられます。

そして、ベータカロテンは肌にいいだけでなく、新陳代謝を良くするという作用も持っているので、これによって太りにくい体質になることが可能で、健康的なダイエット効果を上げることができます。

ですから、ダイエットを考えている人にも、お勧めできるような栄養素と言えます。

ベータカロテンとレチノールの違いについて

ビタミンAには、ほうれん草をはじめとする緑黄色野菜に含まれていて、体内でビタミンAに変換されるベータカロテンと、レバーやうなぎの蒲焼きなどの、動物性食品に含まれているレチノールの2種類があります。

ベータカロテンの場合は、必要な量がビタミンAとして吸収されて、それ以外は体外に排出されるため、過剰摂取が問題になることは殆どありませんが、レチノールは吸収されやすい成分で過剰摂取に気をつける必要があります。

レチノールの場合は、摂取すると肝臓に蓄えられるので、過剰摂取は体内における量を増やしてしまうことになります。

そして、この場合は頭痛や手足の痛み、めまいや嘔吐などの他、脱毛や肌荒れなどの美容面での症状が出ることもあるので、これを含む食品を食べるときは気をつける必要があります。

そして、特に妊婦の場合は、この栄養素の過剰摂取が、胎児の奇形につながる可能性が出てくるので注意しなくてはなりません。

一方のベータカロテンの方は、このような注意点はないので、レチノールで症状が出たことがあった人がビタミンÅを摂りたい場合は、ベータカロテンを中心に摂取した方が良いでしょう。

ほうれん草を食べるメリットについて

ほうれん草は、ベータカロテンを含む緑黄色野菜の中でも、特にビタミンとミネラルが豊富で、健康に良い食品と言われています。

ほうれん草の栽培は、冷涼な場所が向いているということで、旬は冬ということになっていますが、年間を通して購入することが可能で、お浸しや和え物など、昔から人気のある食べ方の他、最近ではサラダほうれん草のように生で食べられる種類のものも販売されています。

ほうれん草の効果としては、便秘解消、血行改善、生活習慣病や目の疲れの予防などの他、肌荒れや乾燥肌を防いで肌にいい働きをし、ダイエット効果を上げるなど、健康にも美容にもプラスになる働きが期待できます。

また、特に冷え性や老化の防止、妊娠中の栄養補給など、女性の体に良い作用が多いので、年代を問わず女性が摂るのに適した食品と言えます。

さらに、ほうれん草にはビタミンĀに変換されるベータカロテンだけでなく、ビタミンCやビタミンEなどの、他のビタミン類も含まれていて、しかもこれらには相乗効果があるので、ほうれん草を摂ることで体に良い栄養素を、効率よく摂取することが可能になります。

ほうれん草の調理法について

ほうれん草は、健康にも肌にもいい成分をたくさん含んでいるので、これらを無駄にせずに摂取することが大切ですが、そのためには料理の内容についても考えた方が良いでしょう。

例えばベータカロテンは、熱に強いので煮たり蒸したりしても、壊れることはありませんが、ビタミンCは熱に弱いのでそれを考えると、加熱の時間は短めにする方が望ましいと言えます。

また、ベータカロテンに関しては、油を加えると吸収率がアップするので、油を使った炒め物などを作ってみるのも、良いでしょう。

なお、ほうれん草の場合には、カルシウムなどの吸収を妨げたり、腎臓結石の原因になる可能性があると言われるシュウ酸が含まれていますが、この成分が体に悪影響を与えるのは過剰摂取の場合だけなので、200g程度までの摂取であれば、心配することなく食べることができます。

以上のように、ほうれん草はたくさんの効果が期待できる食品なので、健康のためにも美肌のためにも、いろいろな調理法にチャレンジして、できるだけ毎日、食べるようにしてみることをお勧めします。

最後に

ベータカロテンは、体内でビタミンĀに変換される栄養素で、健康にも美容にも効果のある貴重な成分ですが、これを摂るには他の栄養素も豊富で味も良く、一年を通して購入できるほうれん草を食べることをお勧めします。

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