Home / 美容 / 美肌 / トマトの美肌成分リコピンを効率よく摂るための3つの方法
トマト、野菜、サラダ、ビタミン
トマト、野菜、サラダ、ビタミン

トマトの美肌成分リコピンを効率よく摂るための3つの方法

トマト

トマトは美肌に良い、ということを耳にしたことがある方も多いでしょう。とはいえ生のトマトを毎日食べるのは大変ですよね。

トマトの美肌成分であるリコピンは、ミートソースのようにトマトを使用した料理や、トマトジュース、ケチャップなどの加工品でも摂取することができます。むしろ、生のトマトよりも調理したり、加工品を利用したりしたほうがリコピンを効率よく摂取できて美肌に良いのです。

本記事ではトマトの持つ美肌効果と、トマトの美肌成分を効率よく摂るための方法3つをご紹介します。トマトをあまり食べないという方にも、リコピンの摂取量を増やす参考にしてもらえれば幸いです。

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リコピンの美肌効果

笑顔

トマトが赤いのはカロテノイド(色素)のひとつである、リコピンを多く含むためです。このリコピンには美肌によい効果があると注目されています。

しわ、たるみ予防

トマトが多く含んでいるリコピンには抗酸化作用という、体内で酸化が起こるのを防いでくれる効果があります。この抗酸化作用が美肌に良いのです。

鉄を放っておくと錆びて褐色になりますね。同じように、身体の中も酸化されてしまうのです。身体には酸素が不可欠ですが、身体に取り込まれた酸素の一部は活性酸素に変化します。活性酸素には殺菌効果がありウイルスや雑菌から守ってくれますが、増え過ぎると体内の脂質やタンパク質を酸化してしまいます。

タンパク質の一種であるコラーゲンが酸化されるとたるみやシワの原因になってしまいます。リコピンは活性酸素によるコラーゲンの酸化を防ぎ、さらにコラーゲンの生成も促進してくれるため、ハリのある美肌を保ってくれるのです。リコピンの抗酸化作用は、同じくカロテノイドの一種で抗酸化力が注目されるβ‐カロテンよりも強いことが認められています。

シミ予防

紫外線を多く浴びると活性酸素を増やしてしまいます。活性酸素が増えると表皮細胞の代謝が悪くなり、メラニンの排出が滞ってシミができてしまうのです。

リコピンにはメラニンの生成を抑えてくれる効果があるため、シミの予防になります。さらに美白効果もあり、美肌にはもってこいの成分というわけです。

リコピンの病気予防効果

リコピンには美肌効果だけでなく病気予防の効果も期待され、研究がなされています。

悪玉コレステロールが活性酸素により酸化されると、動脈硬化の原因になるといわれています。リコピンの抗酸化作用は生活習慣病である動脈硬化を予防し、心筋梗塞や脳梗塞のリスクを下げる効果が期待されています。

また、細胞が活性酸素に攻撃されると癌化してしまうことがあります。トマトをよく食べる人ことで前立腺癌の発症率を下げる効果があるのではないかと、研究が進んでいます。

トマトの美肌成分リコピンを効率よく摂る3つの方法

美肌効果を得るために必要なリコピンは一日あたり15mgが目安です。生食用として売られているトマトだと、一日分のリコピンを摂るには2~3個必要です。ミニトマトは普通のトマトよりもリコピンやビタミンCの含有率が高くなっていますが、一日に16個前後食べなくてはならず、ちょっと大変ですね。以下より、効率よくリコピンを摂る方法をご紹介します。

  • 加熱調理する
  • 油と一緒にとる
  • トマトの加工品を利用する

これらが効率的だとされるのは、リコピンの特性によります。以下より詳しく見ていきましょう。

加熱調理する

リコピンは熱に強く、またトマトを加熱することで細胞が崩れるためリコピンを吸収しやすくなります。よってトマト煮やトマト鍋などは美肌によい料理といえます。

油と一緒にとる

リコピンには熱に強いことに加えて油に溶けやすい、脂溶性という性質があります。よってトマトを油で加熱調理するとより多くのリコピンを摂取することができます。油のなかでもオリーブオイルが特に効果的なので、イタリア料理は美肌に効果的なメニューですね。

トマトの加工品を利用する

トマトジュースは好みが分かれるでしょうが、お手軽で継続しやすい方法です。加工段階で加熱処理されているため、リコピンを摂取し易くなっています。美肌や健康のためには塩分を抑えられる無添加のものが良いですね。トマトジュースは料理にも利用できて便利です。一日200ml程度が美肌によい目安となります。

ケチャップやホールトマトを利用するのも美肌に良いです。ケチャップは大さじ4~5杯程度、ホールトマトなら約170gで一日分のリコピンを摂れます。毎日トマト料理というのも難しいですから、簡単に美肌効果を得られるトマトジュースやケチャップを食事に加えてみてはいかがでしょうか。

カゴメ トマトジュース食塩無添加 スマートPET 720ml×15本
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まとめ:トマトは目安の摂取量に抑え、食事のバランスを崩さないことが肝心です

本記事では、トマトに含まれる美肌成分リコピンを効率よく摂取する方法3つをご紹介してきました。その方法をおさらいしましょう。

  • 加熱調理する
  • 油と一緒にとる
  • トマトの加工品を利用する

トマトのリコピンに美肌効果があるとはいえ、たくさん食べれば良いというものではありません。食事のバランスが崩れては肌にも健康にも悪影響を及ぼします。美肌や健康に大切なのはたくさん摂ることではなく適量を継続して摂ることです。

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Check Also

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