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幸せ物質を食事で増やすセロトニン増加に役立つ食品とは

食事

セロトニンを増やすためにはトリプトファンを含む食品を適量摂ることが重要です。セロトニンはトリプトファンで構成されているので、トリプトファンを含む食品をとることでセロトニンを作ることにつながります。また、トリプトファンを含む食品の摂取は適量であることが大切です。

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幸せ物質であるセロトニン

ご飯を食べる男

私たちの体にある神経伝達物質としてセロトニンという脳内物質の存在をご存知でしょうか?セロトニンは、ノルアドレナリンとドーパミンとともに三大神経伝達物質といわれ、神経伝達物質として有名なほか、テレビなどで紹介されることもあり、ますますメジャーとなりつつある脳の神経伝達物質です。

セロトニンは、気持ちを落ち着かせたり不安を解消させる作用がある脳内物質です。セロトニンの分泌が増えれば、気持ちが落ち着いたり、不安な気持ちが解消されるなどして精神的なリラックスを得ることができます。

このようにして私たちの精神的なリラックスに欠かすことができないのがセロトニンという神経伝達物質です。

セロトニンを増やす食品とは

セロトニンは食品を意識することでその量を増やすことができます。セロトニンはトリプトファンという物質から構成されていますので、トリプトファンを多く含む食品をとることで、セロトニンの量を増やすことが期待できます。

セロトニンの構成物質であるトリプトファンを多く含む食品としては、乳製品(牛乳・チーズ等)・豆類・穀物・肉類などが挙げられます。そのほか、バナナやすじこやたらこ、お蕎麦などの食品にもトリプトファンは含まれています。そのため、これらの食品を意識的に利用すること・摂ることでセロトニンを増やすことを期待することができます。

ただ、「すぎたるは及ばざるがごとし」という言葉があるように、いくらセロトニンを増やすことが期待できる食品であったとしても、そのような食品の摂り過ぎはよくありません。肥満の原因となったり、腎臓・肝臓などの他の器官へ負担が生じるなどの問題が生じてしまう可能性があります。

セロトニンを増やすためには食品だけではなく、生活習慣の改善などの食品以外の方法も活用してセロトニンの量を増やすことを目指すことがおすすめできます。なお、トリプトファンを含む食品が苦手な方などは、トリプトファンが含まれているサプリメントも販売されています。そこでトリプトファンが含まれているサプリメントをとることで食品の代用としてセロトニンを増やすということも一つの方法として考えることができます。

食品によるトリプトファン摂取の目安

このようにトリプトファンがセロトニンを作り、食品やサプリメントによってトリプトファンを摂取することができますが、先に述べましたように、トリプトファンを含む食品といえど過剰に摂取してしまえば、かえって健康には悪影響となります。そこで、セロトニン形成のためにトリプトファンを含む食品を摂る場合にはどの程度の量を摂ることが良いのでしょうか。

食品によるトリプトファン摂取量の目安としては、通常の場合とうつ病などを患っておられる場合で異なります。すなわち、一般的にはセロトニンを作るためにトリプトファン含む食品を摂る場合には、体重1キロあたり2ミリグラムのトリプトファンを摂ることがおすすめできるということができます。このトリプトファンの量は1日3回の食事の中でまかなうことができる量です。

そのため、セロトニンの量を増やすための食品については、栄養バランスが良い食べ物を取ればあまり意識せずに食事をすることで十分ということができます。

一方で、うつ病などの場合には積極的にセロトニンの量を増やさなければなりません。うつ病の場合、食品から摂取するトリプトファンの量は、1000ミリグラム程度がセロトニン形成のためには良いと言われます。ただ、あまりにトリプトファンを含む食品を食べ過ぎて肥満を増進させてしまったり、セロトニン症候群(セロトニンの量が多くなりすぎてしまう症状)になってしまってはかえってよくありません。

うつ病などが原因でセロトニンを増やしたい場合には、食品だけではなく医師による診療・投薬も意識しながら、食品量を選ぶことが重要です。

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まとめ:セロトニンを増やすための食品の選び方と量

以上、本文で述べましたセロトニンと食品の関係についてのまとめますと以下のようになります。

  • 精神を落ち着かせる神経伝達物質であるセロトニンはトリプトファンによって構成されます。そのため、セロトニンを増やすためには、トリプトファンを多く含む食品を摂ることが重要です
  • セロトニンの構成物質であるトリプトファンを作る食品としては、乳製品・豆類・穀類・肉などの食品があります
  • セロトニンを増やすためであっても食品を過剰に摂取してしまうことはかえって健康の害になってしまう可能性があります。そのため、トリプトファンを含む食品は、通常の方であれば、体重1キロあたり2ミリグラム程度が適量です。また、うつ病の場合には1000ミリグラム程度を食品から摂ることがおすすめできます

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