美肌の秘訣は食べ物にあり。肌を美しく保つための食事の基本とおすすめの食べ物

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美肌であり続けるためにはクレンジングやエステなどのケアも大切ですが、まずは体内環境を整えることが大切です。

肌に悪い食べ物ばかりを摂取していると、腸内環境や代謝が悪くなる可能性があります。腸内環境が悪化すると血液に悪い汚れが入ってきてしまい、それを体の外側に排出しようとすることで肌の表面が悪化してきてしまうのです。また、代謝が悪化してくると、肌の表面を覆う皮脂の分泌が減少するため、うるおいがなくなり、乾燥肌になりやすくなってしまうのです。

そのため、美肌であり続けたい女性は体内に取り入れる食べ物にも気を使うことが大切になります。本記事では美肌のための食べ方の基本と、美肌に効果的な食べ物をご紹介していきますので、是非参考にしてみてください。

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肌に良い食べ物の基本は「食事バランス」

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腸内などの体内環境は肌に非常に大きな影響力を持っているため、まずは全ての栄養素をバランス良く摂取することが大切になります。特定の栄養素に過不足があると、内臓にダメージが蓄積していき、肌荒れにつながってしまう場合があります。

栄養素毎に管理することは大切なので、まずは1週間の平均で下記の食事バランスを整えられるよう、食事習慣を気をつけてみましょう。

・主食(炭水化物)
・主菜(肉・魚・卵・大豆食品)
・副菜(野菜、海藻類、きのこ類)
・乳製品
・果物

食事バランスを保つのに役立つ食べ物「まごわやさしい」

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食事バランスを整えるときに特におすすめしたい食べ物に、「まごわやさしい」というものがあります。バランスを整えるといっても何を食べて良いのか分からないという人は、今の食生活の中に「まごわやさしい」を取り入れてみましょう。

ま:豆類
豆類には肌の生成に役立つタンパク質が豊富にあります。朝ごはんに納豆を入れたり、よるのお供に豆腐を使って冷奴を作るなど、豆類を取り入れる習慣を身につけると良いでしょう。

ご:ごま
ごまには、活性酵素という老化を促進する酵素を減らしてくれる「セサミン」という栄養が豊富に含まれています。ご飯の上にごまをふりかける習慣をつけるなど、積極的にごまを料理に使っていきましょう。

わ:わかめ
わかめを代表する海藻類にはミネラルが豊富に含まれているため、体内器官が正常に働き続けるために欠かせないミネラルを摂取することができます。また、ミネラルには新陳代謝を促進する効果もあるので美肌にも効果的です。

や:野菜
野菜の中でも特にほうれん草などの緑黄色野菜には、老化を促す活性酵素を取り除く役割があり、その他にも体内が正常に働き続けるための栄養素を摂取することができます。

さ:魚
いわしやししやもなどの小魚にカルシウムが豊富に含まれており、新陳代謝を良くするだけでなく、骨粗鬆症などのカルシウム不足で起こる症状の予防にもなります。

し:しいたけ
しいたけ等のきのこ類には食物繊維が豊富に含まれています。食物繊維には腸内環境を整えてくれる効果があるため、便秘になりがちな人は積極的に取り入れるようにしましょう。

い:いも
山芋などのいも類には食物繊維、ビタミン、ミネラルが豊富に含まれています。これらも美肌に効果的なだけでなく、健康でいるために必要な栄養分を摂取することができます。

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肌のお悩み別のおすすめ食べ物

ここまでは肌に良い食べ物の基本的な考え方や代表的な食べ物を紹介してきました。ここからは、肌のお悩み別に、おすすめしたい食べ物を紹介していきます。

今現在肌トラブルで悩まされている方は、下記を参考に食生活を立て直していきましょう。

ニキビ肌に良い食べ物

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ニキビは特に皮脂の過剰分泌が原因となっています。そのため、体内の脂質の代謝を促し、皮脂の過剰分泌を抑える栄養を摂取することが大切です。この働きを担うのが「ビタミンB2、B6」です。

ニキビにはビタミン全体が効果がありますが、特にB2とB6を含む食べ物を意識して取り入れるようにしましょう。

・ビタミンB2を多く含む食べ物
アーモンド、卵類、レバー、ブリ、牛乳、のり、うなぎ、などがあります。

・ビタミンB6を多く含む食べ物
豚肉、牛肉、鶏肉、 卵類、緑黄色野菜、魚類(特にイカ・タコ・まぐろ、さんま、さば、いわし、など)などがあります。

乾燥肌に良いもの

乾燥肌の場合は肌の保湿に効果のあるヒアルロン酸を意識的に摂取しましょう。また、保湿を助けるヒアルロン酸だけでなく、亜鉛などの新陳代謝を促進する栄養素も積極的に取り入れると良いでしょう。

・ヒアルロン酸を多く含む食べ物
動物の軟骨の軟骨、鶏手羽、トサカ、豚足、鮭やカレイ、魚の目、フカヒレ、うなぎ、山芋、オクラ、納豆、もずく

・亜鉛を多く含む食べ物
牡蠣、うなぎ、牛肉、チーズ、ほたて、卵、納豆など

便秘による肌荒れに効く食べ物

便秘による肌荒れがある人は食物繊維を摂取することが大切です。食物繊維には水に溶ける「水溶性」と水に溶けない「不溶性」の2種類があり、それぞれ下記のような役割があります。

水溶性食物繊維:便の中に水分を取り込んで柔らかくし、排便を促す
不溶性食物繊維:便の量を増し腸を刺激する

快適な排便を促すためには、どちらの種類の食物繊維も必要になるため、バランスをとりながら摂取するようにすると良いでしょう。

・水溶性食物繊維の多い食べ物
にんにく、ゆず、ごぼう、きんかん、レモン、アボガド、なめたけなど

・不溶性食物繊維の多い食べ物
いも類、豆類、玄米、おから、くり、こしあん、パセリ、グリンピースなど

オイリー肌に効く成分

オイリー肌の場合は、皮脂の過剰分泌を抑えることが必要になるため、まずは食事で脂質を抑えることが大切です。その上で、ビタミンB1やビタミンB2などの皮脂の過剰分泌を抑える栄養素を摂取し、オイリー肌の原因となる皮脂の量を減らしていくようにしましょう。

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肌に悪影響を及ぼす食べ物

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また、肌に良い食べ物を摂取するだけでなく、肌トラブルを引き起こす食べ物の摂取を控えるということも、美肌であり続けるためには大切なことです。ただし、無理な我慢は悪影響が出ますので、過剰でない範囲では摂取するようにしておきましょう。

1.カフェイン
カフェインには、血管を収縮させる効果や体を冷やす効果があり、それによって新陳代謝の遅れを促すため、肌に悪影響を及ぼすことがあります。また、カフェインには体内のビタミンCを破壊してしまう効果もあるため、抗酸化作用を持つビタミンCが少なくなり、肌の老化にも影響があります。

カフェインは、コーヒーだけでなくチョコレートや紅茶などにも含まれているため、1日のカフェインの摂取量があまり多くならないよう、気をつけることが大切です。

2.脂分が多く含まれる食べ物
ファストフードやスナック菓子など、脂分が多い食べ物を過剰摂取すると、血液の流れに淀みが出てきてしまい、肌の新陳代謝が遅れてきてしまいます。その結果、肌を酸化・老化させ、コラーゲンの生成を妨げるという悪影響が生じます。

コンビニ等でついつい買ってしまいがちなスナック菓子などですが、美肌を目指すためには、摂取する量をあまり多くしない方が良いでしょう。

3.冷たい飲み物など
生野菜や冷たい飲み物などを摂取すると、内臓が冷えてしまい血液の流れが悪くなり、体内の老廃物の排出に悪影響を及ぼします。冷えは女性の敵という言葉や、綺麗なモデルの方たちが常温の水を飲むようにしているのはこのためです。

夏場などは冷え切った水をがぶ飲みしたくなる場合もありますが、お肌のために常温の水を飲むようにすると良いでしょう。

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まずは食事のノートをつけて食生活を見直す

習慣を一度に変えることは非常に難しいため、まずは自分が今どのような食生活を送っているのかの記録をつけてみると良いでしょう。

スマートフォンなどのアプリで記録するのも良いですし、日記のようにしてみるのも良いと思います。一度現在の食生活を把握し、自分の肌状態に合わせて何を変える必要があるのかを考えると良いでしょう。

あなたが美肌であり続けるために、本記事が少しでもお役立ちできれば幸いです。

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