肌の潤いを保つビタミンB6は【かつお】で摂ろう!

かつおといえば叩き、生のお刺身、かつお節など日本人の身近な食材になっています。最近では、冷凍したかつおの刺身が流通することもありますが、最も美味しいのは生の刺身です。

さらに、肌に嬉しい栄養素がたっぷり含まれているのも旬の時期です。

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かつおに含まれているビタミンB6とは

かつおには、肌の潤いを保つためのビタミンB6が100g(刺身5切れ程度)あたり、760μg含まれています。ビタミンB6は、タンパク質をエネルギーに変えたり、筋肉や血液を作るサポートを仕事としている栄養素です。

体の中でたんぱく質が無駄なく使われるように、アミノ酸に分解して、そこから他のアミノ酸を合成したり、神経伝達物質などを合成する反応に関わっています。

仕事をするときには、ビタミンB2(全身の細胞の再生と成長を促進する発育のビタミン)の助けが必要で、タンパク質を多く摂取する人や、妊娠中の人は不足しないように注意が必要です。

そもそも、皮膚炎を予防することから発見されたビタミンで、腸内細菌によって一部体内で合成することもできるので、欠乏症になることは少ないですが、不足すると肌荒れや口内炎などのトラブルを招きます。

アミノ酸から脳内ホルモンが合成されるときにも、ビタミンB6が必要なので、不足するとイライラしたり不眠症の原因になって、間接的に美容に悪い影響を与えます。

魚介類の中では、かつおは含有量がトップクラスなので、効率よく摂取するのに適した食品です。

ビタミンB6の必要量はどれくらいか

ビタミンB6は、8種類あるビタミンのうちの一つで、水に溶けやすく紫外線に弱いという性質を持っています。皮膚炎を予防する成分として、酵母や米糠の中から発見されました。

化学名はピリドキシンで、腸内細菌からも作られますが、あまり量は多くないので日々の食事から補っていくことが大切です。米にも含まれているので、自然と摂りやすい栄養素です。

1日の推奨摂取量は約1400μgなので、かつおの刺身10切れ(200g)ほど食べれば、1日の推奨摂取量を満たすことができます。これは、だいたいバナナ3本分くらいに相当します。

ビタミンB6の美容効果として注目されているのは、皮膚や粘膜を健やかに保つところです。ホルモンバランスの調整もするので、PMS(月経前症候群)や、つわりの症状を軽減するという効果もあります。

ビタミンB6は水溶性なので、食べ過ぎたとしても尿に溶けて排出されるので、過剰摂取になることはほとんどありません。

薬などで大量摂取した場合は、神経障害や背中の疼痛(とうつう)、精巣萎縮などが起こることもありますが、普通に食べている限りは大丈夫です。

肌の潤いを保つためにかつおを食べよう

皮膚の主成分はタンパク質なので、健康な皮膚を維持するためにはビタミンB6を摂取することが役立ちます。

同じく、ビタミンB群に分類されているナイアシン(ビタミンB3)は、細胞の新生に関わるため、皮膚粘膜の健康維持に必要ですし、ビオチン(ビタミンH)も血行を促すので、細胞の新陳代謝を高めて皮膚粘膜の状態を正常に保ってくれます。

かつおには、これらのビタミンB群や細胞の主成分になるたんぱく質が豊富に含まれているので、ニキビや吹き出物などの肌荒れ、口内炎などの予防や改善に最適です。

また、血液サラサラ効果が期待できるDHAやEPA、抗酸化作用を持つイミダゾールペプチドなども含まれており、これらの成分がビタミンB6と複合して働くことで、シワなどの肌の老化を予防して、肌のハリや弾力を保持してる可能性があります。

血液循環をサポートする成分に加え、血液の主原料になる鉄分も含まれているので、血行不良や栄養不良によるくすみや乾燥、ごわつきが気になる方にも適しています。

ただし、かつおには美肌や抗酸化力の高いビタミンA・C・Eがほとんど含まれていないので、食べるときにはビタミン類が豊富な、緑黄色野菜と組み合わせて摂取するのがオススメです。

ビタミンB6を残す美味しいかつおの購入法

ビタミンB6は水溶性なので、一度にたくさん食べても溜め込まれることはありません。

そのおかげで、過剰摂取にならずに済むのですが、せっかく食べても尿と一緒に出てしまうという性質があるので、毎日適量を摂取し続けることが大切です。光に弱い性質を持つので、かつおは冷暗所で保管するようにします。

冷凍や加工をしてしまうと、ビタミンB6は減少してしまうので、新鮮なお刺身を新鮮なうちにいただくというのが、一番摂取効率が高いです。

スーパーなどでは、売って切り身になっていることもありますが、頼めばその場で欲しい量を捌いてくれるところもあります。そういうお店のお刺身であれば、栄養素の減少を防ぐことができます。

切り身になっていると便利ですが、サクで売っているものを買ってきて、自宅で切り身にした方が、身が傷んでしまうのを防ぐことが可能です。

切り身になっているものは、断面が空気にたくさん触れているので酸化して色が悪くなっていることも多く、水分が抜けて味も落ちていることが多いので、できればサクで買って自宅で切り分けた方がいいです。

最後に

かつおには、肌を潤すためのビタミンB6が豊富に含まれています。食べるときには、美肌と抗酸化作用があるビタミンA・C・Eが豊富な緑黄色野菜と組み合わせて食べるのがおすすめです。

旬の時期、かつおの刺身には特に豊富に含まれているので、積極的に食べるといいです。

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