美肌を作るためには食べ物から!美肌を形成するためのおすすめ食べ物10選

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美肌になりたいと思ったときに見直したいのは、スキンケアだけではありません。美肌を形成する食べ物を食べることで、身体の中から美肌になれます。

美肌を作る食べ物で美肌を目指すと、外側かのケアだけよりも、美肌の維持がしやすくなります。外からいくらケアしても効き目がないというあなたこそ、食べ物から美肌を目指すべきです。

美肌を作る食べ物はたくさんあります。その中から、特に効果の高い食べ物を10個ご紹介します。その食べ物が美肌を作る理由も一緒にご紹介します。

自分の普段の食生活と照らし合わせて、足りていない栄養素を含む食べ物を積極的に摂ると、栄養バランスが整って美肌への近道になります。

内側から輝く肌は、ファンデーションを厚塗りして作った美肌とは全く違います。ハリやツヤもアップするので、肌の質感から変わってきます。高い化粧品を使わなくても、肌が潤いを留まりやすく、逃がしにくい状態になっていれば大丈夫。肌にちょっとやそっとでは荒れない抵抗力が生まれるからです。

季節の変わり目や、少しの睡眠不足くらいなら揺るがない、強いお肌を作るためにも、美肌を作る食べ物で内側から綺麗な肌を作っていきましょう!

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美肌を作る食べ物10選

美肌を作る食べ物には、ビタミンが豊富に含まれていたり、良質なたんぱく質が含まれています。美肌になるには、必要不可欠な栄養素をたっぷり含んだ食べ物は、美肌だけでなく健康にもいいので、積極的に食べましょう。

しかし、栄養価が高い食べ物は、食べ過ぎるとコレステロール上昇の原因になったり、カロリーが高いものもあります。1日1回など、過剰に食べ過ぎないよう目安を決めて、継続的に食べる事をおすすめします。

では、美肌を作る食べ物を10個、ご紹介します。

<卵>

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卵は、必須アミノ酸をバランスよく含んだ良質なたんぱく質の宝庫です。卵は完全栄養食とも言われるほど、栄養が豊富。だからこそ、美肌にも効果的なんです。

毎日1個の卵が、健康な身体と美肌を作るとしたら、食べないともったいない!卵には、たんぱく質・脂質・レシチン・ビオチン・ビタミンB2・葉酸など、美肌を作る栄養素がこれでもかというくらいに入っています。

また、コラーゲンを口から摂取してもそのままの形で身体に吸収されませんが、卵に含まれているアミノ酸は、お肌にみずみずしさを与えるコラーゲンを生成する材料になります。つまり、コラーゲンを増やしたいなら、コラーゲンを食べるよりも、卵を食べる方がいいんです!

納豆

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美肌を作る食べ物として有名な大豆製品のなかでも、発酵食品である納豆の美肌効果は群を抜いています。発酵食品は、発酵させることで元々の食材よりも栄養価が高くなっています。

納豆のネバネバには、大豆にはない『納豆キナーゼ』というたんぱく質分解酵素が豊富に含まれています。納豆キナーゼは血液をさらさらにし、血流の巡りを促進、お肌に生き生きとした明るさを与えます。

また、納豆に含まれる大豆イソフラボンは、女性ホルモン類似作用を持っています。女性ホルモンのバランスを整え、女性特有の不調に効くとともに、ホルモンバランスの乱れからくる肌荒れを予防・改善してくれます。納豆を食べると、美肌に欠かせないビタミンB群も摂取できます。納豆は女性にとって頼もしい美肌食材と言えますね。

赤身肉

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ダイエットや美肌の為に肉を控える人がいますが、赤身肉はむしろ食べた方がいい。脂分の多い真っ白なお肉は避けて、今日から赤身肉を積極的に食べましょう!

赤身肉には、L-カルニチンという脂肪燃焼などに効果のある栄養素が含まれていますが、卵・豆類・野菜類からは、このL-カルニチンはほとんど摂取できません。L-カルニチンはアミノ酸の一種ですから、美肌やダイエットに効果的です。

そして、赤身肉にはオレイン酸も豊富。お肉の端についている、デロデロの脂肪部分は食べない方がいいですが、赤身肉に含まれる脂肪分は美肌の為に摂っておきたい油分です。良質な脂肪分は、私たちの皮膚表面を守る皮脂作りに欠かせません。肌の水分量を整え、女性ホルモンに作用しコラーゲンを増やす効果も期待できるため、肌荒れ・シミ・しわ、たるみの予防効果があります。

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魚の持つ良質な脂質は、お肉とはまた違います。美肌のために積極的に摂りたい、必須脂肪酸のオメガ3脂肪酸が豊富に含まれています。人間の脳は大部分が油脂でできているので、認知症予防や脳のアンチエイジングにも効果的です。

特に美肌にいい魚は、サケ・サバ・イワシ・ブリなどの青魚です。サケの身の部分が赤いのは、アスタキサンチンという赤い成分を含んでいるから。アスタキサンチンには、美肌にいい栄養素で有名なビタミンEよりも高い抗酸化作用があります。

青魚ではありませんが、タラも美肌を作ります。タラは高たんぱく低カロリーな白身魚。ビタミン類をA・D・Eとバランスよく含んでおり、パントテン酸・亜鉛やグルタチオンなどの成分も持っています。グルタチオンとは、聞きなれない栄養素ですが、アミノ酸の一種です。抗酸化作用が高く、解毒作用や肝機能強化など、健康面でも力強い効果を発揮します。

トマト

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綺麗な人に好きな野菜を聞くと、大抵トマトという返事が返ってくると思っているのは私だけでしょうか?女優やモデルも美肌のためにこぞって食べているトマト。

トマトはリコピンをたくさん含んでおり、強力な抗酸化作用が見込めます。お肌の酸化ダメージも軽減してくれるので、甘い物が好きな女性は特に食べた方がいいでしょう。また、リコピンは肌を若々しく保ち、美白効果もあります。日差しが強くなる春夏は、特に意識して摂りたい食材です。

リコピンの抗酸化作用は、ビタミンEの100倍以上もあると言うから驚きです。紫外線ダメージを防ぐだけでなく、肌自体を強くし、コラーゲン分解酵素を減少させてくれます。つまり、お肌のハリと弾力に必須のコラーゲンを守ってくれるんです。当然シミ・シワ・たるみの予防に効果があります。

美肌のためにトマトを食べ続けた人の中には、できてしまったシミやシワが改善された人もいます。紫外線ダメージや肌老化の予防だけでなく、改善にも効くなんて、頼もしい限りです。

ニンジン

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ニンジンのオレンジ色を作っているのは、βカロチンです。ニンジンからの美肌作用は、ほぼこのβカロチンが作り出しています。βカロチンには抗酸化作用があり、古くから女性の美肌に役立つと認識されてきました。

シミ・シワの予防や改善、紫外線への抵抗力を高める、アンチエイジング効果など、ニンジンは紫外線の強くなる季節に積極的に摂りたい野菜の一つ。βカロチンは、体内に入るとビタミンAとして働きます。ビタミンAには、肌や粘膜の健康を保ったり、免疫力、抵抗力を高め、ニキビの悪化や細菌感染も防いでくれます。

むくみの解消に効果的なカリウムも豊富なため、老廃物を排出するデトックス効果もあります。ニンジンの食物繊維は、腸内を綺麗にするのにも役立ちます。美腸は美肌の原点とも言える大切な要素ですから、ニンジンを食べて美肌になれるのも納得ですね。

こんにゃく

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こんにゃくには、体内の有害物質を排出させる効果があるので、『胃の箒』と呼ばれる事も。筆者も『お腹の掃除になるから』とよく食べさせられました。こんにゃくには、ビタミン・ミネラルなどの栄養は入っていませんが、食物繊維が豊富です。グルコマンナンやカルシウムも含まれています。

グルコマンナンには、コレステロールを下げたり、糖分の身体に吸収されるスピードを遅らせる効果があります。過剰な糖分によるお肌の酸化が気になる人に嬉しい成分です。食物繊維が豊富なので、便秘改善や老廃物の排出に特に効果的です。

海藻類

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海藻は低カロリーなのに、ビタミン・ミネラルが豊富に含まれています。意識しないと摂りづらい、マグネシウムや要素、カルシウム、鉄、亜鉛などのミネラルは、海藻から摂る事ができます。

海藻の中でも『褐藻類』と呼ばれるオレンジ色の色素を持った種類には、府子機さんちんというシミ・シワ・ニキビなどの肌トラブルに効果的な成分が含まれています。フコキサンチンを含んでいる海藻は、昆布・わかめ・もずく・あかもくなどです。海藻類を食べる時は、塩分多めでの調理法が多いので、塩分の摂り過ぎにはくれぐれも注意しましょう。

イチゴ

イチゴは美肌にいいフルーツの一つ。ビタミンCを多く含んでおり、ビタミンCイチゴ7つで一日の必要量を補えます。同じ量のレモンと比べてもイチゴの方がビタミンCの含有量が多いので、効率的に摂取する事ができます。ビタミンCには、若々しいお肌を保つ美肌効果があります。

ストレスを感じると、ストレスに対抗しようと体内のビタミンCが使われます。ストレスが多い人は意識的にビタミンCを摂り、美肌力とストレスへの対抗力を上げましょう。ストレスからくる肌サビの予防になります。

牛乳・乳成品

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牛乳や乳製品には、たんぱく質が豊富に含まれています。また、整腸効果もあり、腸内環境の改善に役立ちます。牛乳や乳製品を毎日食べると、肌の水分量がアップし、保湿力が高まります。肌のキメが細かくなる効果もあります。牛乳や乳製品は、『太りそう』で避けている方もいると思います。

しかし、牛乳に含まれるたんぱく質やカルシウムは、骨や筋肉の元になる成分なので、脂肪が付きやすくなるというよりは、筋肉量が増えて体重が増えるのです。体脂肪率調査の結果、牛乳を多く飲む人の方が、飲まない人に比べて体脂肪率が低いという、太りやすいイメージとは相反した結果も出ています。

体脂肪も減らし、美肌に導いてくれる乳製品は、積極的に食べましょう。

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