肌の潤いを保つビタミンB6は【さんま】で摂ろう!

肌の新陳代謝に欠かせないビタミンB6は、さんまなどの魚に多く含まれています。ビタミンB6は、摂取したタンパク質をアミノ酸に分解し、タンパク質に再合成するのに欠かせないビタミンです。

肌を良い状態に保つため、欠かさず摂取したいものです。

スポンサーリンク

ビタミンB6の役割は

ビタミンB6は、タンパク質の分解と合成に欠かせない成分です。タンパク質は摂取しても、そのままでは体に吸収できません。さんまの肉が、そのまま人間の筋肉になることはできない、ということです。

摂取したタンパク質は、アミノ酸にいったん分解し、人間用のタンパク質につくり替えなければなりません。ビタミンB6は、タンパク質を分解し、アミノ酸にする酵素です。

更に、アミノ酸を人間が利用しやすい形につくり替える補酵素としての役割も果たします。

タンパク質は、人体を構成する物質となりますが、エネルギーが不足しているときや、体内の構成要素にならなかったときにはエネルギー源ともなります。

タンパク質が、エネルギーとして利用される際にも、ビタミンB6が不可欠です。また、女性は月経前にビタミンB6が特に不足しがちになります。

不足すると、不定愁訴が起こりやすくなりますので、この時期には特にビタミンB6の摂取を心掛けることが大事です。肌は当然タンパク質からできていますので、美肌のためにも欠かせないビタミンです。

ビタミンB6が多いさんま

さんまは、食生活の変化で近年あまり食べられなくなっていますが、ビタミンB6を豊富に含む、栄養豊かな食品です。ビタミンB6の1日の推奨摂取量は、成人男性で1.4mg、 成人女性で1.2mgから1.3mgです。

妊婦なら、これに0.2mgほどを、授乳期なら0.3mgほどをプラスするよう推奨されています。さんまを刺身で食べると、100gで0.58mg摂れます。

みなみまぐろの赤身の刺身の、半分以上ともなる量です。みなみまぐろの赤身の刺身は高額で、頻繁に食べるのは容易ではありませんが、さんまなら比較的簡単に摂れます。

豚肉のヒレ赤身だと、100gで0.76mgのビタミンB6を含んでいますが、毎日となると脂肪分が気になるところです。

魚の油であれば、むしろ体にいいため、気にしなくて済みますから、さんまでビタミンB6を補給するのは望ましい方法です。さんまのタンパク質が、ビタミンB6によって有効活用されます。

それによって、肌の新陳代謝もスムーズになりますから、美容にもいいですし、健康面でも効果的です。

ビタミンB6とビタミンB2

ビタミンB6は水溶性であるため、体内に蓄積することはできません。随時補っていく必要があります。また、ビタミンB2がないと、効力が発揮できませんので、ビタミンB2も合わせて摂取することが大事です。

ビタミンB2は、ヨーグルトやカマンベールチーズ、うなぎ、納豆および卵などに多く含まれています。比較的摂取しやすい食品に含まれていますので、普通に食事を摂っていれば、不足する心配はないでしょう。

しかし、極端なダイエットなどをすると摂取できなくなりますから、要注意です。ビタミンB6とビタミンB2を合わせて摂ることで、肌の新陳代謝がスムーズにおこなわれるようになり、美肌を保ちやすくなります。

人体は、主にタンパク質でつくられています。水分が半分以上を占めますし、脂肪も多いですが、健康な状態を保つのに最も必要なのは、タンパク質です。

人体を構成するタンパク質は、肌も含めて新陳代謝を繰り返しています。食物から摂ったタンパク質がその材料となりますが、体に吸収するため、材料は細かく分解する必要があります。

そのために不可欠なのが、ビタミンB6とビタミンB2です。

さんまの料理が苦手でも

さんまは青魚であり、傷みやすく、臭いがつきやすいため、料理するのが苦手とする人も多いです。おいしいので食べるのは大丈夫でも、調理や後片付けがたいへんであるという理由で、敬遠されがちな場合もあります。

日本人の食生活は、以前とは大きく変わり、洋風化しています。昔ながらの和食をつくるのは手間がかかるため、つい洋食としがちな面もあり、洋食でさんまを使うのは、和食よりもいっそうたいへんであるため、日本人がさんまを食べる機会はずいぶん減っているようです。

骨も多いですから、まぐろや豚肉のほうが食べやすいというのはありますが、さんまは安価で良質な油を含んでいます。そこには高い健康効果で注目されている、DHAやEPAが含まれています。

ビタミンB6だけでなく、DHAやEPAも豊富に摂れる食品ですから、なんとか継続して食べてきたいものです。

缶詰なら、調理の必要がなく、保存もできます。臭いが苦手であっても、かば焼きなどになっている商品であれば、気にならない可能性があります。

缶詰などを活用するのも、ひとつの方法です。

最後に

さんまに豊富に含まれているビタミンB6は、タンパク質の分解と合成に欠かせないビタミンです。美肌のためには、新陳代謝がスムーズにおこなわれることが大事ですがから、美容にも不可欠な成分です。

さんまを継続摂取し、不足しないようにしたいものです。

スポンサーリンク

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