肌にいいビタミンCは【菜の花】で摂ろう!

菜の花は、栄養価の高い植物ということはあまり知られていません。どちらかというと、春の花のイメージがあります。

ビタミンCの他、ビタミンB1、β-カロテン、葉酸、ミネラルなど高い栄養価を持っています。この高い栄養価は、花を咲かせるためにもっています。

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菜の花は季節限定メニューなどで食卓にあがっています

菜の花が咲くと、春がきたという雰囲気がします。おひたしや胡麻和えなど、季節限定のメニューとして食卓にあがることも多いです。

和食のイメージがありますが、パスタやアヒージョなど洋風メニューとしても、もてはやされています。また、菜種油としても使われることがあります。日本人に、とっては身近な食材です。

しかしその栄養価は、知らない人が多いです。花を咲かせるために、栄養をふんだんに蓄えています。

ビタミンC、β-カロテン、ビタミンB1、ビタミンB2、葉酸、鉄、カルシウム、カリウム、食物繊維など、様々な栄養を持っています。

ビタミンB群やビタミンCは水溶性のため、ゆでて食べる和え物よりも、パスタ料理などの炒め物やスープの方が、栄養価を損なわずに摂取できます。

ゆでたり炒めたりすると、緑色がより鮮やかになり食欲もそそります。葉物野菜はホウレン草や小松菜もありますが、春限定の菜の花はその時期だけしか食べられないレア感を味わうことができます。

少しえぐみがあるのが、特徴の一つです。

スーパーなどでも手軽に買える身近な食材です

さまざまなビタミン、ミネラルを含んでいます。

菜の花は、100gあたりビタミンC 130mg、β-カロテン 2200㎍、ビタミンB1 0.15mg。ビタミンB2 0.28mg、葉酸 340μg、鉄 2.9mg、カルシウム 160mg、カリウム 390mg、カリウム 390mg、食物繊維4.2gと、様々なビタミン、ミネラルを含んでおり、女性にとっては取りたい野菜です。

ビタミンやミネラルは、単品で摂るよりも一緒に摂る方が相乗効果で、体や肌にいい効果が期待できます。

野菜は、茹でたり炒めたりすることでカサが減りますので、生で食べるよりも調理したほうが、量を多く食べることができます。健康な体でないと、健康な肌は生まれませんので、野菜だけでなくたんぱく質も一緒に摂りましょう。

たんぱく質は、肌を作る素になりますので、肉が苦手な人は魚、魚が苦手な人は肉など食材を選んで摂りましょう。

また、たんぱく質が不足するとたるみの原因となります。野菜は美肌を作る食材ではありますが、体を動かすエネルギーになる糖質、たんぱく質、脂質とバランスよく摂ることで健康な生活を送ることができます。

菜の花でビタミンCを摂ると肌にいい理由は

美しい肌は、バランスのよい食事で作られます。また、腸の働きがよくないと栄養をしっかり吸収できませんし、老廃物を身体の外に排出する力も弱くなります。

食物繊維は、腸内フローラを活性化させる働きがあるとして注目されています。ニキビによい食べ物は、ビタミンB2、B6、シワによい食べ物はビタミンC、鉄分です。

菜の花は、肌にいいとされるビタミンB2、ビタミンC、鉄分、食物繊維を含んでいます。β-カロテンは、抗酸化作用があり肌がさびることを防ぎますし、アンチエイジング効果もあります。

菜の花でビタミンCを摂るということは、様々な栄養素を一緒に摂ることができ、相乗効果で肌にいいといえます。カルシウムは精神安定に、鉄は体のあらゆるところで生体内の反応に関与しています。

ビタミンCと一緒にとることにより、吸収率が高まります。また、鉄やビタミンCはコラーゲンの生成にも関与していますので、一緒に摂ることでコラーゲンの生成を助けます。

このように、単独の栄養素ではなくいろいろな栄養素を含む菜の花は、肌にいい食材といえます。菜の花は、抗酸化物質も含んでいます。菜の花は、アブラナ科の辛味成分であるイソチオシアネートを含んでいます。

この成分は、抗酸化作用により過酸化脂質の生成を抑制することで、ドロドロ血をサラサラにしたり、有毒物質を排泄する解毒作用を持っています。

また、苦み成分のケンフェロールを含んでいます。ケンフェロールは、エネルギーの生成をつかさどる、ミトコンドリアを活性化させる働きを持っています。

ミトコンドリアは、各臓器の免疫機能を高めたり、不安やストレスを鎮静化する効果もあります。菜の花の辛味や苦み成分には、他の野菜にはない特有の物質を含んでいます。

ビタミンCは、イソチオシアネートやケンフェロールが働くときに必要な成分です。一緒に摂ることで、働きがよくなります。

精神や内臓の健康は、肌にもツヤやハリをもたらしますので、体そのものを健康にするということは、肌を健康にすることにもつながります。

あわせて適度な運動を行うことで血流をよくし、栄養が体の隅々までゆきわたるようにし腸の働きを活性化させましょう。

最後に

菜の花は、春にしか食べることができません。旬の野菜は、栄養価も高くなります。春の時期に菜の花の栄養価をとり、季節のメニューを楽しみましょう。

菜の花は栄養価が高く、春の食材として日本人に親しまれてきました。日本人は若く見えるといわれていますが、アンチエイジングの食材を常日頃摂取しています。

菜の花も肌にいいビタミンCを含んでいますので、目で楽しむほか食べて楽しみましょう。

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