肌にいいビタミンCは【ブロッコリー】で摂ろう!

肌にいいビタミンCをブロッコリーで摂りたいのは、数多く含まれる栄養の中でも、ビタミンCが突発して多く含まれるためです。

ビタミンやミネラル、食物繊維など多くの栄養がある野菜であり、水溶性という特徴があるので、長時間の過熱には注意をします。

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緑黄色野菜のブロッコリー

緑黄色野菜で知られるブロッコリーは、もともとはキャベツを品種改良して誕生した野菜です。食事で食べているのは花蕾のパーツであり、ゆでると柔らかく食べることができます。

茎もゆでることで柔らかく、サラダや炒め物など、様々なレシピで食べることができます。

いつもは、花蕾をメインで食べていますが、過熱をすると食べ方にはレパートリーが生まれるので、残すことなく茎まですべて食べることができますから、使い切ることのできる野菜です。

茎と花蕾は硬さも違いますし、丸ごとゆでると熱の加わり方も違うので、切り分けてからゆでるようにします。

最初に、沸騰をした鍋に入れるのは茎からであり、最後に花蕾の柔らかい部分を入れてゆでます。硬そうですが意外と火の通りも良いので、加熱をしすぎてゆですぎないようにします。

ゆですぎると、食感もゆるくなりますし、鮮やかなグリーンが失われるので、適度なゆで加減で火を通すようにします。

グリーンが見事な鮮やかさになったら、ざるへと移して冷まします。ゆでた時の水分も、その時にしっかりと切るようにします。

肌にいいビタミンCはブロッコリーで

ブロッコリーには、豊富なビタミンが含まれていますが、数あるビタミンの中でも団とるで多いのが、ビタミンCの栄養です。

およそ2房分の30gを食べることで、大人が1日あたりで必要とする、ビタミンCの栄養を摂取することができるほどです。レモンと比較をしてみても、ブロッコリーのビタミンCは、2倍もの料が含まれています。

水溶性ビタミンであるために、多く摂取をしても過剰摂取で体調不良を起こすことはなく、多すぎれば出ていきます。

その半面で、体内に長時間のストックは難しいので、こまめに食事から接種すると、健康にも美容にも役立たせることができます。

コラーゲンの生成をサポートするビタミンでもあり、コラーゲンは皮膚や血管に粘膜、骨に至るまですべてに必要です。

肌に関わるトラブルは予防をして、良い肌状態へと導いてくれますし、ベストな肌コンディションを維持するためにも、とても役立つビタミンの代表格です。

抗酸化作用にも長けている水溶性ビタミンであるために、毎日摂取をすると体内の免疫力を高めることにもなります。

ブロッコリーの栄養成分

ブロッコリーの持つ栄養成分は大変優れたものであり、ビタミンをはじめβカロテン、カリウムにカルシウム、鉄分などのミネラルも多く含みます。

ビタミンEも豊富ですので、過酸化脂質をビタミンEが分解をして、老化や病気の元となる活性酸素から細胞を守ります。抗酸化作用の高いビタミンEが多いので、アンチエイジングの効果や、がんや動脈硬化の予防にもなる栄養です。

βカロテンは食べると体の中で、ビタミンAに変わりますが、必要に応じて変化をする栄養です。食べてから変わらないままのβカロテンは、体内において抗酸化作用の働きをしてくれます。

妊婦さんも食べたい野菜であるのは、葉酸のビタミンも多いためです。糖質や脂質への代謝を良くする、ビタミンB2の栄養も含んでいます。

葉緑素であるクロロフィルも含みますので、コレステロールの数値を下げてくれますし、善玉コレステロールを増加させることにもなります。

セレンのミネラルは、高い抗酸化作用を持っており、ルティンの成分は目を守る働きがあります。ブロッコリーには食物繊維も多いので、高血圧の改善にも役立ちます。

ブロッコリーの栄養を活かす

ブロッコリーの栄養は、できるだけ活かす、栄養を逃さない調理で、おいしくたっぷりの栄養を摂取ができます。

ゆで時間は長すぎないことが大事であり、水溶性ビタミンはゆででも、およそ50mgは残ります。でも長くゆでると、それだけビタミンも失われるので、食べた時のおいしさも含めて、ゆですぎないようにします。

栄養が高い茎からゆでて、さらにその茎には包丁を使い、切れ目を入れておくと、帆の通りは良くなります。水溶性ビタミンの特徴からしても、栄養を逃さないで食べるために、軽く蒸すとか、てんぷらにしても良い食材です。

鮮やかなグリーンも、日持ちはしにくいので、数日で黄色く変色をします。購入後はすぐに調理をして食べるのが良いですが、保存をするならば冷蔵庫に、立てた状態で保存をします。

5日ほどで調理をして食べるようにしますが、さらに保存をするなら、ゆでて冷蔵庫へ入れるようにします。

様々な料理の色付けにも使うことができるので、ゆでて保存をする際には、小房に分けておくこと、ゆでるときには少しかたくゆでておくのがポイントです。

最後に

肌にいいビタミンCを摂取するなら、新鮮なブロッコリーを食べるのがとても良い方法です。

ブロッコリーを食べることで、必要なビタミンCを摂取ができるので、シミやしわの改善にニキビ予防、紫外線から肌を守るなど、美肌効果が期待できます。

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