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美肌をもたらす5つの食品

野菜

美肌は、全ての女性にとって永遠のテーマ。お肌をキレイにするスキンケア用品やお肌をキレイに見せてくれるコスメが発売されると、どうしても欲しくなってしまうという女性は多いでしょう。

しかし、美肌を手に入れるためにはそれだけでは不十分です。私たちの身体は、日々食べているものから作られていきます。ということは、お肌も然り。日々どのようなものを食べているかが、美肌を手に入れられるかどうかを左右してくるのです!お肌にいい食品を知り、それらを積極的に取り入れた食生活をしていくことが必要になってきますね。

本記事では、そんな美肌にいい栄養素とともに、美肌をもたらしてくれる5つの食品をご紹介しています。内側から美肌をゲットしたい方は、ぜひ本記事を参考にしてみてくださいね。

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美肌をつくる栄養素

食べる

お肌をキレイにしてくれる食材の前に、どのような栄養を摂取することが重要なのかを知っておく必要がありますね。バランスのいい食生活をする、ということは大前提ですが、特に以下の5 つの栄養素はお肌を作る上で重要な役割を果たしてくれます。

  1. タンパク質: 肌、筋肉を作る主成分
  2. ビタミンA: 肌の老化を防ぎ、肌や粘膜を強くする
  3. ビタミンC:メラニン色素を還元し、しみをできにくくする
  4. ビタミンE:活性酸素を減らし、肌老化を防ぐ。バリア機能も
  5. ビタミンB1、B2:皮脂分泌のバランスを整え、毛穴を目立たなく

ちなみに、緑黄色野菜などに含まれることで知られているβカロテンも、体内に入るとビタミンAに変化 します。お肌にいいと言われているコラーゲンは、タンパク質が体内で分解されたのちコラーゲンとして再合成されるので、タンパク質を摂取することが大切なのです。

そのほかにも美肌に役立つ栄養素はありますが、おいおいご紹介していきます。

美肌をつくる5つの食材

上でご紹介した栄養素を含み、美肌に欠かせない食品をご紹介していきます。

卵1つには、一日に必要なタンパク質の13%が含まれています。またそれだけではなく、必須アミノ酸がバランスよく含まれているので、体内で分解されてもタンパク質としてしっかり吸収されてくれる良質なタンパク質と言うことができます。

そのほか、卵に含まれるビオチン(ビタミンB7)は、皮膚の炎症を抑えてくれたりコラーゲンの生成を促してくれる大切な栄養素です。卵のタンパク質が、ビオチンによって体内でコラーゲンに生成されるという図式をイメージして食べるようにしましょう。

鮭のピンク色は、天然色素アスタキサンチン由来です。実はこのアスタキサンチン、美肌成分の一つだということを覚えておきましょう。なんと、ビタミンEの1000倍もの抗酸化作用を持っているのです。驚きですね!身体の活性酸素(老化物質)を取り除き、美白にも効果があります。

そのほか、肌のハリを出すDMAEや不飽和脂肪酸であるDHA、EPAも豊富に含まれています。EPAはお肌の潤いをキープしてくれる嬉しい成分です。

鮭を食べる際には、皮ごと食べることでこれらの栄養を効率的に摂取することができます。

生芋こんにゃく

生芋こんにゃくは、皮ごとこんにゃく芋をすりつぶして作る灰色のこんにゃくのことです。こんにゃくはローカロリーなダイエット食材として知られていますが、生芋こんにゃくに多く含まれるセラミドは美肌の強い味方。セラミドはコラーゲンを結合させ、お肌をしっとりさせてくれる働きがあるのです。

そのほか、食物繊維が豊富なこんにゃくは便通をよくします。便秘がお肌の大敵だということは有名ですね。生芋こんにゃく100g(約半丁)で一日の必要セラミドを摂取できるので、気軽に実行することができそうですね。

大豆製品

大豆に含まれる大豆イソフラボンは、女性ホルモン・エストロゲンと似たような働きをすることで脚光を浴びている成分です。大豆イソフラボンを摂取することで、お肌の新陳代謝を高める働きがあるとされています。

大豆には、必須脂肪酸の一つであるリノール酸も豊富に含まれています。この成分は、肌の保湿効果を高めてくれたり炎症を防いでくれたりとバリア機能を促進してくれるのです。

そのほか、美肌効果のある多くのビタミンも含まれているので、「大豆は食べるマルチサプリメントだ」とも言われているのです。以下のような大豆製品を積極的に取り入れるようにしましょう。

  • 納豆
  • 豆腐、油揚げ、厚揚げ
  • きな粉、味噌
  • 豆乳

黒酢

タンパク質・アミノ酸が含まれているのはお肉やお魚だけではありません。黒酢にも、肌に潤いを与えてくれるアミノ酸が豊富に含まれているのです。シミやシワもできにくくなるため、いつまでも若いお肌を保つことができます。

そして、黒酢を摂取することで酢酸がクエン酸に変わり、疲労物質である乳酸を取り除いてくれる効果があるため、お肌のくすみや老化を防いでくれるのです。黒酢のすっぱさが美肌を作ってくれるんですね。

内堀醸造 臨醐山黒酢 900ml
内堀醸造
売り上げランキング: 261

まとめ:食べ過ぎは禁物

本記事では、美肌に効果抜群な5つの食品をご紹介してきました。ここでもう一度、それらの食品をおさらいしてみましょう。

  • こんにゃく
  • 大豆製品
  • 黒酢

もちろんこれらの食品だけではなく、野菜や炭水化物など色々なものをバランスよく摂取することが大切です。バランスの取れた食生活に、これらの食品を取り入れていくように意識しましょう。美肌は一日にしてならず。一日一日、美味しく美肌に近づいていきましょうね。

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Check Also

その化粧品は大丈夫?!化粧品を購入する前にチェックしたい成分とは。

化粧品を購入する際、箱の裏の表 …

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