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ハリウッドセレブもはまったアーモンドの美肌パワーがすごい!

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ヘルシーコンシャスなセレブといえば、グィネス・パルトロウやマドンナ。その誰もが憧れる美貌を保つのにかかせない食べ物として注目されているのは「アーモンド」です。カロリーが高そう、ニキビや吹き出物ができそうなど、美容にはあまりよくないイメージがありますが大きな間違い。あの小さな一粒には驚きの美容成分が豊富に含まれていたのです!

アーモンドの魅力は美肌効果だけではありません。便秘解消にアンチエイジングと女性にとってうれしいものばかり。本記事ではアーモンドの栄養と美容に良いとされる理由をご紹介。正しく食べて、憧れのセレブのような美肌を手に入れましょう!

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アーモンドの栄養素

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カロリーが高い、ニキビができるなどの悪しきアーモンドの印象を払拭するには、栄養素をみれば一目瞭然です。

アーモンドに含まれている栄養素(100gあたり)*食塩、油不使用

  • タンパク質…18.6g
  • 脂質…54.2g
  • 炭水化物…19.7g
  • カリウム…770mg
  • カルシウム…230mg
  • 鉄…4.7mg
  • ビタミンE…31.0mg
  • ビタミンB2…0.92mg
  • オレイン酸…35000mg
  • リノール酸 …13000mg
  • アルギニン…2100mg
  • アスパラギン酸 2100mg
  • グルタミン酸…5100mg
  • 食物繊維(総量)…10.4g

美容に良いビタミン群のほか、食物繊維も豊富…。オレイン酸、リノール酸というのも最近よく耳にする栄養素も。気になる成分をピックアップしてご紹介します。

若返りのビタミン「ビタミンE 」で老化をストップ!

注目すべきは若返りのビタミンとされるビタミンE の含有量です。老化の大敵である酸化を防ぐ強い抗酸化力があるビタミンEの1日の摂取量は、成人男性で1日あたり7.0mg、成人女性では6.5mg。女性なら約20粒で1日の摂取目安量を摂取できてしまうことになります。

AGEsを抑制! さようなら、シミ・シワ・たるみ

ビタミンEと並び、アンチエイジングに効果があると近年、期待されているのがAGEsの抑制です。アーモンドを食べること体の中にあるAGEsを減らす効果があるとされています。

聞きなれないこの物質は、タンパク質と糖がむすびつくことで生成されます。AGEsが体内に蓄積されると、老化や生活習慣病の原因になってしまいます。美肌の大敵であるシワ・たるみ・しみなどの肌の老化もAGEsが引き起こすトラブルのひとつ。ビタミンEとのタッグで、高い美肌効果が期待されます。

ビタミンB2で脂肪を燃やせ!

脂肪の代謝を促す働きをする、別名脂肪燃焼ビタミン、ビタミンB2も豊富。不足すると脂肪の代謝が悪くなるだけでなく、目の疲れや口内炎、疲労などの症状が引き起こされます。

血液サラサラ オレイン酸とリニール酸で内からキレイに

不飽和脂肪酸であり、体内で酸化しにくいオレイン酸。血液中の悪玉コレステロールを減らして、善玉コレステロールを増やす働きがあります。同じ働きをもつのがリノール酸です。両者とも血液をサラサラにする効果があります。動脈硬化予防や心疾患などのリスクを低くする効果があり、アーモンドは病気予防の健康食品としてもおすすめです。

ゴボウの2倍、レタスの9倍! 驚異の食物繊維

アーモンド100g中に含まれている食物繊維の総量は10.4g。なんとその量はゴボウの2倍、レタスの9倍に相当します。食物繊維を多く摂ると、便秘解消はもちろんのこと、食後の血糖値の上昇を緩やかするため、お腹いっぱい食べても太りにくくなります。このように、アーモンドはダイエット中のおやつとしても最適です。

そのほか、アーモンドに含まれるカルシウム、鉄、リン、カリウム、マグネシウム、亜鉛のミネラルは、硬水のミネラルウォーターに匹敵するほどバランスがとれています。ミネラルは健康に生きていくための欠かせない成分。女性に不足しがちなカルシウムや鉄分が手軽に補給できるところもポイントです。

美容効果を高めるアーモンドの食べ方

スーパーやコンビニエンスストアなどで簡単に手に入るアーモンドですが、美容効果を高めるには、注意するポイントがあります。

  • 食塩不使用なもの
  • 素焼きのもの
  • 密閉容器で保管

以上、この3点に注意して購入しましょう。よく、ローストしていない生アーモンドのほうがよいともいわれますが、市販ではなかなか入手できないという難点があります。最近ではスーパーでも素焼き、食塩不使用のアーモンドを取り扱う店舗が増えてきました。どうしてもみつからないという方は、製菓専門店で探してみましょう。

アーモンドに含まれるビタミンEは空気に触れて酸化すると効果がなくなってしまいます密閉容器などに入れて保存しておくのがおすすめです。

まとめ:アーモンドを見方に美味しく美肌を手に入れよう

アーモンドは栄養価が高く、健康や美容効果が期待差される万能ナッツ。しかし、あくまでも補助的に食べるということをお忘れなく。アーモンドだけを食べていれば痩せるでも美肌になるわけでもありません。栄養バランスのとれた食事とアーモンドの摂取によって、はじめて効果が得られるのです。アーモンドは、1日20~25粒を目安に、おやつ代わりに取り入れるとよいでしょう。アーモンドを見方に、美味しく美肌を手にいれてはいかが?

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