Home / 美容 / 美肌 / この食べ物が凄い!ぷるぷる美肌に効果抜群の天然サプリはコレ!
笑顔
笑顔

この食べ物が凄い!ぷるぷる美肌に効果抜群の天然サプリはコレ!

笑顔

同じ年齢なのに、肌にハリと艶があって若々しく見える人と、そうでない人がいます。20代なのに30代の肌の人もいれば、40代で30代の肌の人も。肌年齢は、人によってさまざまです。では、その違いはいったいどこからくるのでしょうか?

まず言えるのは、年齢より若々しい人は、健康で元気な人です。つまり、新陳代謝が活発で細胞が元気だから、体も肌も若々しいということ。「皮膚は内臓の鏡」といわれるように、皮膚には体の状態が現れます。

肌の新陳代謝には、ミネラルやビタミン、アミノ酸など、さまざまな栄養が必要です。食べ物からとった栄養は腸で吸収され、血液によって全身をめぐります。血流がよければ表皮に栄養が届き、皮膚は再生されます。しかし血行が悪いと栄養が届けられないため、新陳代謝がきちんと行われず、新しい細胞がつくられません。健康な肌であるためには、血液、リンパ液、ホルモンバランスなど、体の中の状態がよいことが大切です。

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美肌に必要な栄養素とは

果物

若返りビタミン「 ビタミンE

肌細胞を酸化から守る、血行を良くし肌のくすみを改善する、肌のしみ・しわを予防するなど、まさに若返りにふさわしい働きをするのがビタミンEです。ビタミンEを多く含む食べ物は、ナッツ類、魚類に多く含まれています。緑黄色野菜にも多く含まれ、中でも目立つのが西洋かぼちゃ、青じその葉、大根葉、果物ではアボガドやきんかんなどです。

ビタミンEの上手な取り方

(1)ビタミンCと一緒に摂る

ビタミンEは、自分自身を壊して活性酸素を無害化させる働きがありますが、ビタミンCは、この壊れたビタミンEを復活させ、サポートする働きがあるので一緒に摂取すると更に効果的。単体で摂るより、Eの働きが増すので是非一緒に摂ることをオススメします。

(2)乳製品と一緒に摂る

ビタミンEは、脂溶性ビタミンですので乳製品の乳脂肪と結合しやすく、一緒に摂ると吸収率がUPします。牛乳、生クリーム、チーズなどと合わせると効果的です。

(3)食品の場合は油で調理して食べる

熱や酸に強いので加熱しても壊れることなく働いてくれるのと同時に、油と合わせると吸収率がUPするので、揚げ物や炒め物料理にすることをオススメします。

美肌ビタミン「ビタミンC」

ビタミンCの代表的な機能といえば、酸化を防ぐという働きです。体の老化にもつながる酸化は、タバコや紫外線、ストレスなどによって発生した活性酸素によるダメージです。ビタミンCは自分が身代わりに酸化されることで、私たちの体を酸化から守ってくれています。

この他には、コラーゲンの合成、腸で鉄分の吸収を高める、ガン予防など色々なものがあります。コラーゲンの合成=健康な肌を作る事でもあるので、美肌にも欠かせないビタミンです。ビタミンCは柑橘系の果物やカシス・アセロラ、ジャガイモやブロッコリーなど、多くの野菜や果物に多く含まれています。

ビタミンCの上手な取り方

「リンゴ」はビタミンCが少ないけれど、ビタミンCを増やす?

被験者14人(平均45才)に1日1.5~2個(360~480g)のリンゴを3週間毎日たべてもらい、血液中のビタミンCを測定しました。また、リンゴ非摂取期間を前後各2週間もうけ、リンゴ摂取期間と比較しました。その結果、リンゴを摂取すると、血液中のビタミンCが摂取前より34%増え、摂取を中止すると減少しました。

フランスで行われた動物実験でも、血液中のビタミンCが2倍となり、肝臓や副腎内でも増加したと報告されています。こうした実験結果から、リンゴにはビタミンCを効率よく体内に取り込むのを助ける成分が含まれているため、含有量から予測される以上に血液中のビタミンCが増えると考えられました。

最強!天然サプリな食べ物

豆乳

豆乳の原料「大豆」に含まれる栄養素イソフラボンには、エストロゲンという女性ホルモンと同じ働きがあるのです。女性らしさを作るホルモンのため、肌の美白や保湿、生理不順の改善といった効果が期待できます。

キャベツ

キャベツには、胃腸の粘膜の補修や、状態を良くするために重要なビタミンUがたっぷり。「食べる胃腸薬」とも呼ばれています。胃腸の状態が悪いと、すぐに肌にダメージが現れます。肌の状態は、胃腸の状態と相互に関係があるのです。

ねばねば・とろとろ

ねばねば、とろとろした食材は、優秀な美肌フードです。オクラやモロヘイヤ、山芋、長芋、納豆といったねばねばした食物には、タンパク質の吸収を良くし、肌をしっとりさせる「ムチン」という成分が豊富です。

また、めかぶや糸をひくようなコンブ、ワカメなどのとろとろした海藻に含まれる「アルギン酸」も、潤いのあるつやつや美肌をつくります。

らっきょう

らっきょうに含まれている「硫化アリル」は、ビタミンB1の吸収を高め、糖質代謝を良くするため、疲れを取る働きが。また、食物繊維が豊富で整腸作用があり、肌荒れも解消してくれます。

ヨーグルト

ヨーグルトの持つ乳酸菌は、腸内細菌の環境を整え、便秘を解消し、肌荒れや吹き出物を防いでくれます。食べ続けることで善玉菌がお腹の中にキープされ、腸がきれいに活性化します。

マルサン 有機豆乳無調整 1L×6本
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売り上げランキング: 159

まとめ

美肌に必要な栄養素はビタミンEとビタミンCです。どちらも効率良く毎日摂取する様にしましょう。新鮮な果物、野菜、タンパク質は天然の美容サプリ。ぜひ本記事を参考にして美肌に良い料理を作って下さい。

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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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