肌にいいビタミンCは【パプリカ】で摂ろう!

シミやそばかすの悩みを解消したり、いつまでもきれいな肌をキープするためには、栄養をしっかり補給することが大切です。

美肌のためのビタミンと言われているビタミンCは、パプリカを使って摂取するのがおすすめです。

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野菜の中でもトップクラスの含有量

肌にいいビタミンCを、食品から摂取するときにまず思い浮かぶのは、オレンジやいちごなどの果物です。

しかし、フルーツには糖質もたくさん含まれているので、ビタミン補給を目的としてたくさん食べているとカロリーが増えてしまって太ったり、ほかの栄養素が不足してしまうこともあります。

野菜ならカロリーも低いので、たっぷり食べても安心で、食物繊維やミネラル、酵素なども上手に摂取できます。野菜の中でも、特にビタミンCを多く含んでいるのはパプリカです。

パセリやトマトにもたくさん入っていますが、食べやすさや手に入りやすいこと、大量に食べられることなどのポイントを考慮すると、ほかの野菜よりもパプリカから摂取するのが一番手軽です。

果物のような、ほのかな甘みがあるので誰もが好きな味で、スーパーで売っているので簡単に買うことができます。

温室栽培されているので、一年中手に入るのもメリットで、新鮮な野菜の種類が少ない冬場の季節にも、効率よく肌にいいビタミンCを補えます。

風邪の予防や免疫力アップ、疲労回復などの効果も期待できます。

加熱しても壊れにくいのが特徴

ビタミンCは、デリケートな栄養素なので熱を加えると破壊されてしまうのがデメリットです。

そのため、市販のフルーツジュースや野菜ジュースなどの加工食品だと、せっかくの栄養が壊れてしまって上手に摂取できないことがあります。

自分で野菜や果物を調理するときも、煮たり炒めたりするときに、栄養素が失われるため効率よく補給ができません。

パプリカに含まれているビタミンCは、熱に強いタイプなので、加熱時に効能が失われずしっかりと残るのが特徴です。

炒めたりスープや煮込み料理に使ったときでも、きちんと栄養補給ができて、毎日山盛りの生野菜サラダを食べる必要がないため飽きずに続けられます。

加熱すると、ボリュームが減るので大量に食べるのも簡単で、ほかの野菜やタンパク質と組み合わせるとより一層おいしくなります。加熱してスープにするのもおすすめで、大量のパプリカを一気に食べられます。

同時に、玉ねぎや人参を加えたり、健康や美容によいオリーブオイルやココナッツオイルなどを少量使うと、栄養素の吸収率もよくなり味も引き締まるのが魅力です。

応用できるレシピが多い

パプリカはあまりクセのない野菜なので、単品でそのまま食べても、ほかの野菜や果物と組み合わせても楽しめて、たくさんのレシピが応用できます。

一番簡単なのは、薄切りにしてサラダに混ぜることで、肌にいいビタミンCやβ-カロテンを補給しながら、レタスやトマトも一緒に食べたり、ドレッシングの味を変えれば同じメニューも違う料理のようになります。

煮たり焼いたりしてもビタミンが壊れないので、ピーマンや人参、玉ねぎなどと一緒に野菜のソテーにしたり、ナスビやトマト缶、じゃがいもと煮込んだり、スープにしたりするのも美味しいレシピです。

豆を加えても相性がいいので、植物性のタンパク質を補給して、肌をふっくらと蘇らせるサポートができます。

野菜ジュースやスムージーの材料としても便利で、人参、オレンジ、レモン、バナナなどとの相性が抜群です。

特に赤パプリカは、レッドスムージーの材料に欠かせないので、常備しておけば毎日作り立ての自家製スムージーを飲んで、美肌対策ができます。

便秘の解消や美白のためにも有効で、美容と健康に役立ちます。

色の違いも楽しめる野菜

パプリカには赤、黄色、オレンジの3種類があり、それぞれが肌によいビタミンCのほかにも、さまざまな栄養素を含んでいて美肌や健康な体作り、体質改善などに有効です。

赤パプリカは、一番ビタミンCの含有量が多くて、β-カロテンも豊富です。

トウガラシに含まれていることで有名なカプサイシンが色素なので、強力な抗酸化作用を持っていて肌の老化を防いでくれるほか、体脂肪を燃焼させるためにも役立ちます。

新陳代謝を盛んにしたり、老廃物の排出や細胞の活性化など、生活習慣病の予防にも使える野菜です。

黄色のパプリカにもたくさんのビタミンCが入っていて、シミやそばかすを防いで肌を明るくしたり、美白のためにもおすすめです。

肌の老化を防いでくれるルテインという栄養素も入っていて、アンチエイジングのために積極的に食べると効果が期待できます。

オレンジ色のパプリカは、β-カロテンとビタミンCのほか、ビタミンEも入っていてエイジングケアに使えます。

大量のビタミンを摂取できて、生でも美味しく食べられるのでサラダにするのがおすすめです。

最後に

美肌を目指してビタミンCを摂取するなら、パプリカを活用すると野菜を使って効率よく栄養補給ができます。

色もきれいで、3種類あるのでサラダやスムージー、煮込みなど毎日違ったレシピを使い、飽きずに続けられるので実践してみましょう。

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