肌の潤いを保つビタミンB6は【まぐろ】で摂ろう!

ビタミンB6は、牛や鶏などのレバー、ピスタチオやピーナッツなど、さまざまな種類の食材から摂取することができますが、もっとも摂りやすい食材は魚類、特にまぐろです。

ビタミンB6には美肌効果があるため、女性は積極的に摂ることをおすすめします。

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ビタミンB6のはたらきについて

ビタミンB6は、年代で変わりますが、成人なら一日1.2~1.4mgが推奨量となっています。

主なはたらきは、タンパク質を体に取り込む効果があげられますが、その他にもホルモンバランスを整えたりと、女性の体をサポートしてくれる効果があります。

タンパク質と深い関わりを持つビタミンB6は、肌だけではなく髪の毛へも効果が期待できます。タンパク質には髪の毛や皮膚を丈夫にするはたらきがあり、健康のためにも美容のためにも必須の栄養素です。

なお、ビタミンは、単体では効果が十分に発揮されません。複数の栄養素を一緒に摂取した方が、より効果が発揮されます。ビタミンB6の場合は、同じ美肌効果を持つビタミンB2を摂ると良いでしょう。

ビタミンB2は、ニキビの原因ともいえる脂質を分解し、エネルギーに変える効果があります。

ちなみに、ビタミンB6は水溶性なので、摂りすぎても過剰摂取にはならず、尿として排出されます。ところがサプリメントやビタミン剤などで摂取すると、適正量以上だと副作用が出る場合があります。

なるべく、通常の食事で摂るようにしましょう。

まぐろがおすすめの理由

水溶性ビタミンであるビタミンB6は、熱や水分に弱いため、加熱調理すると食物から栄養素が抜けてしまいます。そのため、加熱せず生の刺身で食べられるまぐろが、おすすめになります。

できれば、まぐろを購入したらすぐに冷蔵庫や暗い場所に保管するようにしましょう。また、添え物として、ビタミンB2が含まれる納豆や卵を一緒に摂取すると、より美肌効果が期待できるでしょう。

ちなみに、まぐろといっても種類はたくさんおり、もっともビタミンB6の含有量が多いのは、クロマグロやミナミマグロといった高級まぐろです。

ですが、スーパーなどで手軽に購入できるメバチマグロでも、刺身10切れ分ほどで一日の推奨量の半分程度は摂取できます。

冷凍食品や、加工された食品だと含有量はさらに少なくなりますので、なるべく鮮度の良い生のまぐろを選ぶようにするといいでしょう。もし生で食べたくない場合は、スープや煮物にして汁ごと摂取するのがおすすめです。

脂質の多い洋食より、カロリーが控えめの和食でビタミンを摂取する方が、ニキビ対策になり美肌への第一歩となります。

まぐろのビタミン以外の効果

まぐろには、生理に振り回されがちな、現代の女性には必須の成分が多く含まれています。たくさんの部位がありますが、トロよりも赤身の方がおすすめです。

カロリーが、トロのおよそ三分の一ほどで、健康のための栄養成分がたくさん含まれています。ダイエットの際には、まぐろを食べるのが効果的です。ちなみに、トロは高カロリーなのでダイエットには禁物です。

高タンパク・低脂肪・低カロリーの赤身は、牛や豚などの肉よりもダイエット向きの食材といえます。

例えば、タンパク質を体に取り込む効果のあるビタミンB6の他にも、タンパク質自体が赤身には多く含まれています。また、鉄分やカリウムなどのミネラル分も含まれており、貧血予防にもなります。

他にもコレステロールを調整する効果もあり、血液をサラサラにする効果も期待できます。また、まぐろには細胞の老化を防ぐ、核酸という成分も豊富に含まれています。

核酸は脳細胞を活性化させ、もの忘れなどの老化現象を抑制します。また、肌の若返りやシミ、シワを予防し美肌の維持にも効果が期待されます。

ビタミンB6のより良い摂り方

より多くのビタミンB6を摂取するために、まぐろは冷暗所で保存し、新鮮なうちに食べるようにするのは基本ですが、何よりもまず、栄養を食べた分だけしっかり吸収できる体を作ることが大切です。

せっかく適正量を毎日摂取しても、体内にきちんと行きわたらないと意味がありません。ストレッチなどで体をほぐし、体内の流れを良くするのも美肌になるためには必要です。

ダイエット目的ではなくても、適度に体を動かし、老廃物を排出しやすい健康な体を心掛けましょう。

まぐろ単品で食べるよりも、ビタミンB2が含まれている食品と一緒に摂ると、より美肌効果があります。また、緑黄色野菜と合わせて食べることで、一日に必要な栄養素が万遍なく摂取できるようになります。

ビタミンB6は、多くの食材に含まれており、よほど偏った食生活を送っていない限り、欠乏症にはなりにくい栄養素です。ただし、生理中だったり妊娠していたりすると不足しがちになることもあります。

不足すると、口内炎やニキビができやすくなりますので、多めに摂取するに越したことはありません。

最後に

美肌効果のあるビタミンB6は、水溶性ビタミンのため、なるべく加熱せずに食べることが望ましいです。そのため、生で摂取できるまぐろが、一番手軽に栄養素を摂取できます。

他にもさまざまな栄養素が豊富なので、健康のためにもまぐろはおすすめの食材です。

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