肌にいいビタミンCは【ピーマン】で摂ろう!

肌にいいビタミンCは、ほのかな苦みもおいしい、ピーマンでたっぷりと摂ることができます。

新鮮な状態を食べるのが、最もビタミンなどの栄養を取り入れやすいため、千切りでサラダにいれたり、野菜炒めにしたりして、数日で食べきります。

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ナス科の一年草のピーマン

ナス科の一年草であるピーマンの分類は、トウガラシの栽培品種です。グリーンが鮮やかな野菜ですが、最近ではカラフルな種類も市場には出回っています。

果肉は薄い皮であり、細かい種がほとんど、あとは空洞の野菜です。未成熟の果実の状態が緑色であり、次第に成熟をしていくと、黄色や赤色に橙色などに、色彩が変化をするものもあります。

日本国内では、割と小ぶりのタイプが多いですが、北米においては成熟をした大形のものが一般的に流通をしています。

フランス語のピメントがネーミングの由来であり、明治の時代では、甘とうがらしや西洋とうがらしとも呼ばれていました。肉厚の果実には、トウガラシの品種ではあるものの、カプサイシンの成分は含有はしていないです。

高温の好む夏野菜であり、乾燥や多湿にはとても弱いと面があります。年間を通してスーパーではいつも同じような顔で並んでいる野菜ですが、冬から春のシーズンに出回るものは、ハウス栽培で出荷をされています。

通常は植え付けが5月くらいにされて、収穫は夏本番の7月から10月くらいまでです。

肌にいいビタミンCはピーマンから

肌にいいビタミンCは、艶がありグリーンもまぶしい、ピーマンの野菜からたっぷりと摂ることができます。ほかの野菜と比べてもビタミンCの量は多い野菜であり、トマトと比べた時にはなんと5倍も含まれます。

加熱調理をして食べることの多い野菜ですが、熱を加えたとしても、含まれる栄養が簡単には失われない強さがあります。

栄養成分の消失が行われにくいのは強みであり、火を加える調理によって、独特の苦みやニオイなどもソフトになります。加熱調理で食べることで、含まれるカロテンの栄養も体内へと吸収しやすくなります。

どのような献立のレシピに使用をしても、栄養のバランスを整えてくれる野菜であるといえます。ビタミンPも含まれていて、このビタミンPこそが、加熱調理をしても、ビタミンを失わない秘訣として仕事をしてくれています。

過熱をすると、水溶性ビタミンは壊れるのが宿命ですが、ビタミンPは熱からビタミンCを守ることができます。

果実の皮にビタミン作用物質は含まれており、エリオシトリンやヘスペリジンになどもあります。

ピーマンに含まれる魅力あふれる栄養成分

ピーマンには豊富な栄養が含まれており、抗酸化作用や血管を強化する作用のある、ルチンの成分も含みます。水溶性のビタミン様物質でもあるルチンは、ビタミンPの栄養でもあります。

天然由来ポリフェノールの、ヘスペリジンも含んでいる野菜であり、ヘスペリジンはビタミンPでもあります。血行を良い状態にするのも得意なビタミンPであり、体内の新陳代謝を順調なものへと導いてくれます。

代謝の良い状態はメラニンの腸を減少させて、肌を良い状態へと変えてくれることにもなります。新陳代謝の良さへの効果もあるヘスペリジンですから、冷え性を解消するためにも役立ちます。

皮の部分の豊富なエリオシトリンは、強い抗酸化作用を持ちます。強力な抗酸化作用のレベルは、ビタミンEにも引けを取らないレベルであり、レモンポリフェノールとも呼ばれます。

レモンポリフェノールのエリオシトリンは、持ち前の抗酸化作用の高さにより、生活習慣病を予防するためにも力になります。

皮膚や粘膜を健康な状態にして、免疫力を高めてくれる、ビタミンAの利用もピーマンには含まれます。

ピーマンはフレッシュなうちに

ピーマンの利用を活かすためにも、できるだけ新鮮なうちに食べきることです。保存をする際には水気は禁物の野菜なので、周りの水分はふき取り、ポリ袋などへ入れて冷蔵庫で保存をします。

1つでも痛みのある野菜が入っていると、あっという間に伝染をしますので、痛みがないかも確認をします。傷んだ部分はカットをして、使いかけのものは、ラップ包み保存をします。

鮮度が失われるのも早いので、2日から3日のうちには食べきるようにします。スーパーや八百屋で購入をするときには、グリーンの色が濃くて、表面に光沢があるものを選びます。

肩が盛り上がり、肉厚で弾力があるものを選ぶと、失敗のないピーマンを選ぶことができます。

カットをして保存をするときには、ワタと種は取り除いた状態で、食品ラップに包み野菜室で冷蔵をします。ピーマンにはビタミンEやβカロテンも多く含まれるので、油を使う調理で食べると、栄養の吸収率が高まります。

加熱では火の通りをよくするために、千切りにするなどのカットをするとよいです。食材との組み合わせ次第で、栄養の効果はさらに引き出されるのがピーマンです。

最後に

夏野菜でもあるピーマンは、光沢があって肉厚でほのかな特徴ある香りと苦みがある、歯ごたえも良い美味しい野菜です。

ビタミンCの含有量も多く、βカロテンやビタミンEにも恵まれているので、内側から元気を与えてくれる野菜です。

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