女性に嬉しいスーパーフード!「クコの実」の食べ方【クッキーやパンケーキに入れる】

鮮やかな赤色が特徴のクコの実は、ナス科クコ属の果実です。別名「ゴジベリー」とも呼ばれています。

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スーパーフード「クコの実」の歴史と効能

原産国は、中国や東アジアであり、特に中国では3000年以上も前から漢方薬として重宝されてきました。体質改善や延命効果、精力増進効果があるということで知られており、中国では不老長寿の食べ物として認識されていました。

現在では、漢方としてというよりは、トッピングとして杏仁豆腐の上にのっている赤い実として見ることの方が多いのですが、本来は漢方としてであったり、その健康効果を目的に人々から愛されてきました。主な効能としては、血圧を下げたり、免疫機能の調整、脂肪肝の防止などがあげられます。

あの小さな赤い実の中には、100種類の栄養が含まれているといわれています。最も注目されているのが、美肌効果のあるビタミンCの含有量です。オレンジの500倍も、含まれていると言われています。

豊富な健康効果や美容効果から、スーパーフードとして認識されていますが、それは今に始まったことではありません。世界三大美女と言われ、ライチをこよなく愛したことで有名な楊貴妃も、このクコの実を好んで食べていました。更に健康オタクとして知られている徳川家康も、好んで食べていたことが知られています。

古くから存在していた上に、その健康効果は既に多くの人に知られていました。健康に良いことから、積極的に食べられてきたのですが、同時に精力増進にも効果があるため、中国では、旅に出る夫には食べさせるなと言われ続けてきたほどです。男性からも女性からも愛されてきたことが、うかがえます。

クコの実の食べ過ぎには注意が必要

スーパーフードとして人気の高いクコの実ですが、栄養があるからと言っても、たくさん食べれば良いというわけではありません。体に良い効果をもたらすための、適正量というものがあります。それをこえて食べ過ぎてしまうと、逆効果をもたらす恐れがあるため、注意が必要です。

食べ過ぎることによって、4つの副作用があると言われています。

血流量を増やす作用があると言われていることから、女性が食べ過ぎてしまうと生理が早まったり、早産のリスクが高まる恐れがあります。医学的根拠があるわけではありませんが、血流量が増えるというのは事実なので、特に妊娠中の女性は注意しておく必要があります。

次に、血圧の低下です。高血圧の人にとっては、とてもありがたい効能なのですが、もとから血圧が低い人にとっては、注意が必要です。様々な健康効果や美容効果を求めるあまり、低血圧の人がクコの実を食べ過ぎてしまうと、めまいや立ちくらみなどの症状が出る可能性があるため気を付けましょう。

最後に血糖値を上げる恐れがあるということです。実自体にはそれほどたくさんの糖分は含まれていないのですが、血糖値を上げる作用があると昔から言われています。医学的根拠はありませんが、万が一ということもあるため、糖尿病の治療中の人は、事前に医師に相談をしておいた方が安全です。

以上の4つは、古くから言われてきた「副作用」です。医学的根拠があるものばかりではありませんが、実を食べることで得られる効果から予想される副作用なので、注意するにこしたことはありません。健康にいいからと、食べ過ぎるのではなく、きちんと適正量を守って食べるようにしましょう。

クコの実をおいしく食べるためには

いくら健康・美容にいいからと言っても、クコの実単体で食べるのは苦手だという人も少なくはありません。ナッツ類などのように、小腹がすいた際のおやつにできるわけでもないので、料理やお菓子などに加えて摂取するという食べ方が無難です。

実には、ほのかな甘みと酸っぱさがあるため、ドライフルーツのような扱いで活用することができます。特にこのスーパーフードを子どもに食べさせたいという場合には、クッキーなどのお菓子に混ぜると食べやすいでしょう。一般的な抜き型クッキーの生地を作り、焼く前に実を1~2粒のせて焼くという方法もありますし、絞りクッキーのように少しやわらかめの生地に、実を混ぜ込んで焼くという方法もあります。

クコの実のみでは食べにくいという場合には、レーズンやナッツなど、他のドライフルーツ類やナッツ類と一緒に混ぜ込むと、より食べやすくなります。クッキーはとても簡単に作ることができるので、子どもと一緒に、作る時間も食べる時間も楽しむことができます。またクッキーは日持ちするので、たくさん作って数日間のおやつとして食べることもできます。

その他にも、パウンドケーキやパンケーキなどの生地に混ぜ込んで焼いたり、ゼリーやプリン、ムースなどの上にトッピングとして数粒のせたりなど、様々なお菓子に活用することができます。こうすることによって、お菓子がスーパーフードに変わります。

漢方として扱われてきたという歴史がありますが、においがきつかったり、癖が強すぎるなどのマイナスな特徴が少ないのが、この実の良い所です。様々な場面で活用することができるので、比較的簡単に摂取することができます。その手軽さ故に、つい食べ過ぎてしまう恐れがあるため、食べ過ぎにならないよう注意しましょう。

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