美容は食から。美容にとっても良い食べ物

卵タンパク質

美容のために何か気をつけていることはありますか?美容コスメを頑張って使っているけれど、効果はイマイチ…そんな経験ありませんか?

やはり美容に効果的なのは、内側からの改善です。内側が健康でなければ、外側からのケアも充分に効果を発揮してくれません。

そこで大切なのは、やはり食事になってきます。肌を健康的に保つ栄養素にはどんなものがあるのか、また何に多く含まれているのか、大切な栄養素とそれを含む食べ物について詳しくみていきましょう。

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肌の材料となるもの

タンパク質

タンパク質は私たちの体を作る材料です。肌細胞もタンパク質からつくられます。

タンパク質が不足すると、細胞の生まれ変わりがうまくいかなくなり、ターンオーバーが乱れてしまいます。ターンオーバーが乱れると、肌は不健康な状態となり、肌のバリア機能が低下してしまいます。

タンパク質は肉類、魚介類、卵類、大豆製品、乳製品に多く含まれます。

必須脂肪酸

必須脂肪酸は細胞を作る材料の1つです。

これが不足すると、タンパク質同様ターンオーバーが乱れてしまいます。

必須脂肪酸は、サーモン、サバ、イワシなどの魚介類や大豆油、ごま油などの食物由来の油に多く含まれています。

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健康な肌をサポートするもの

フルーツ

ビタミン類がこれにあたります。ビタミンの種類は様々あり、その種類によって働き方が違います。

ビタミンA

ビタミンAは粘膜や皮膚を健康的に保つ働きがあります。

皮膚が健康的に保たれると、肌に弾力やうるおいが産まれ、免疫機能の働きもアップします。免疫機能がアップすると刺激に強くなるので、肌トラブルが起こりにくくなります。

レバー、うなぎ、いか、もろへいや、にんじん、ほうれん草など。レバーや緑黄色野菜に多く含まれます。

ビタミンB群

ビタミンB群はターンオーバーを正常に保つ働きがあります。また皮脂の分泌を抑えたり、脂質を代謝する働きがあるので、ニキビやダイエットに効果的です。

レバー、うなぎ、まぐろ、かつお、納豆、卵などに多く含まれます。

ビタミンC

ビタミンCはしみやくすみの原因となる、メラニンの生成を阻害したり、還元したりする働きをしてくれます。また肌の透明感を引き出す働きも持っています。

その他、皮脂の分泌を抑制したり抗酸化作用により、体の酸化を食い止めたりするので、ニキビや毛穴の開き、アンチエイジングなどに効果的です。

アセロラ、レモン、みかん、グレープフルーツ、いちご、柿、ピーマン、ブロッコリーなど果物や緑黄色野菜に多く含まれます。

ビタミンE

老化の原因となる、過酸化脂質の生成を抑制するので、アンチエイジングに効果的です。また、しみやくすみの原因となる、メラニンの排出を促します。

末梢血管を広げる働きがあるので、血行を良くし、代謝がよくなります。

すじこ、たらこ、サラダ油、アーモンドなどの魚卵、種実類、油に多く含まれます。

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健康な肌を維持するもの

肌の材料になる栄養素や肌の健康サポートする栄養素は分かりましたね?しかしこれらを補っても、不足すると肌の健康が維持できなくなってしまう栄養素があります。

亜鉛

亜鉛は肌や髪などの健康維持に欠かせないミネラルです。不足すると、皮膚炎や、湿疹、脱毛の原因になります。

普通に生活していれば不足することはありませんが、極端なダイエットをしたり、亜鉛を排出させる働きのある、酒、加工食品、玄米などをよく食べたりする人は不足する可能性があるので気をつけましょう。

まとめ
このように肌を形成する栄養素は1つではありません。材料やサポートがあって初めて健康な肌が作られます。これらをバランスよく摂取し、健康的で美しい肌を目指していきましょう。

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