基本は食べ物!むくみ解消に役立つ食べ物

私たちの体は何を食べるか、その取り入れる食べ物によって作り上げられていきます。日々の食生活が美容や健康に大きく関係しているのです。多くの女性にとって悩みの種となっている「むくみ」も何を食べるかで悪化させるか、改善できるかが変わってきます。

そこで、食べ物とむくみとの関係を見ていきます。そして、むくみ解消の方法としては、マッサージや運動など様々な方法がありますが、むくみ解消に役立つ食べ物についてご紹介していきます。

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なぜむくみと食べ物が関係しているの?

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むくみが食べ物と関係しているのはなぜでしょうか?むくみの原因を知るとその理由を解明できるでしょう。

むくみの原因

むくみが生じる原因は1つではありません。一日中立ち仕事をしていた、座りっぱなしだったなどの外的要因により、血液やリンパの循環が悪くなることで生じることもあります。

また、運動不足による筋肉量の低下や、冷えにより新陳代謝機能の低下が生じむくむこともあるでしょう。

そして、塩分の摂り過ぎにより、体内の水分バランスが乱れ、むくみが起きることもあります。さらには、アルコールの飲み過ぎによりむくみが起きることもあるでしょう。

注意が必要なのは、病気が原因でむくみが起きることもありますから、原因に心当たりがなく長く続いている場合は、病院での診察を受けるようにしてください。

むくみは食べ物で解消できるの?

むくみの原因は様々なものがありますから、解消方法も様々です。ですが、基本は食べ物による解消です。食べ物に含まれている栄養素で、余分な水分や老廃物を排出することができてむくみ解消に繋がったり、塩分の摂り過ぎに注意することでむくみを避けることができたりするでしょう。

また、血液やリンパの流れを良くする食べ物や、新陳代謝を高める食べ物を取り入れることでむくみの解消に効果があるとされています。

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むくみ解消に役立つ食べ物−カリウムを含む食べ物

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では、ここからはむくみ解消に役立つ食べ物には何があるのかを具体的に見ていきましょう。特に、むくみ解消に効果的な栄養素別に見ていきますので、その栄養素が多く含まれている食べ物を取り入れてみてください。まずは、カリウムです。

カリウム

カリウムは、むくみ解消の代表的な栄養素です。カリウムはミネラルの1種です。私たち人間が生きていくのに欠かせないものです。カリウムは、ナトリウムと大きく関係しています。

ナトリウムとは塩分に含まれているものですが、このナトリウムとカリウムのバランスが保たれている時に体内の水分バランスを保たれ、むくみを生じさせないと考えられています。カリウムは、利尿作用があり、余分な水分や老廃物も排出してくれるからです。

ですから、塩分を摂り過ぎているとカリウムとのバランスが乱れてしまうのです。現代の食生活は、どうしても塩分を多く取りがちです。ですから、カリウムを意識して取っていきましょう。

カリウムの多い食べ物

カリウムの1日の摂取目安量は、成人男性は、2,500mg、女性は、2,000mgと定められています。カリウムの多い食べ物は次のようなものがあります。数値は食品100gあたりのカリウム含有量です。

・切り干し大根(乾燥) 3200mg
・パセリ 1,000mg
・豆味噌 930mg
・アボカド 720mg
・ひきわり納豆 700mg
・ほうれん草 690mg
・大豆(ゆでたもの) 570mg
・里芋 560mg
・焼き芋 540mg
・ニンニク 530mg
・モロヘイヤ 530mg
・にら 510mg
・干し柿 670mg
・バナナ 360mg

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むくみ解消に役立つ食べ物−クエン酸を含む食べ物

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むくみ解消に役立つ食べ物として、さらにクエン酸を含む食べ物が挙げられます。では、クエン酸がどのようにむくみに効果があるのか、どのような食べ物があるのか見ていきましょう。

クエン酸

クエン酸と聞くと疲労回復とのイメージをお持ちかもしれません。しかし、期待できるのはそれだけではありません。むくみ解消にも役立ちます。

クエン酸は、新陳代謝を促し、血行を良くする作用があります。そして、体内の毒素や老廃物の排出に効果的とされていますから、むくみに適した栄養素と考えられています。

クエン酸が多い食べ物

クエン酸は1日の摂取目安量は、2~5gほどとされています。クエン酸が多く含まれている食べ物は次のようなものがあります。

・レモン
・ライム
・グレープフルーツ
・パイナップル
・イチゴ
・みかん
・キウイ
・メロン
・アセロラ
・お酢
・梅干し

クエン酸は一度にたくさん摂取しても、時間の経過と共に排出されますから、毎日適度に少しずつ摂取しましょう。柑橘系の果物なら1個、イチゴなら5~6粒、梅干しなら2~3個ほどを目安とできるかもしれません。しかし、梅干しは塩分がありますから、摂り過ぎはかえってむくみを起こしますから注意してくださいね。

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むくみ解消に役立つ食べ物−ビタミンEを含む食べ物

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さらにむくみの解消に役立つ栄養素はビタミンEです。では、どのようなもの効果があるのか、具体的な食べ物を見ていきましょう。

ビタミンE

ビタミンEは、身体の中の活性酸素を減らす効果があります。ですから、血管の老化防止に役立ち、健康な血管を維持するのに効果的な栄養素です。

さらに、全身の血行を良くする働きもするので、むくみ解消に適した栄養素と言えるでしょう。新陳代謝が良くなるので、血流だけでなくリンパの流れも良くなります。

ビタミンEが多い食べ物

ビタミンEの1日の摂取目安量は、成人男性、女性共に8mgとされています。次のような食品に多く含まれています。数値は、食品100gあたりのビタミンEの含有量です。

・アーモンド 29.4mg
・トウモロコシ油 17.1mg
・なたね油 15.2mg
・マーガリン 15.1mg
・いくら 9.3mg
・たらこ(焼き) 8.1mg
・めんたいこ 6.5mg
・モロヘイヤ 6.5mg
・オリーブのピクルス 5.5mg
・大根(葉) 4.9mg
・かぼちゃ 4.7mg

油類や、魚介類などから多くビタミンEが摂れます。小腹がすいた時にちょっとアーモンドをつまんでみるのも良いかもしれません。

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むくみ解消に役立つ食べ物−タンパク質

次にむくみ解消に挙げられる栄養素は、タンパク質です。では、どうしてタンパク質が効果的なのでしょうか?どのような食べ物から摂ると良いのでしょうか?

タンパク質

タンパク質は私たちの体の細胞を作り上げている主要な成分です。髪の毛や皮膚や筋肉、骨も歯も内臓もタンパク質が重要な成分となっています。

そして、タンパク質が不足すると私たちの体は水分が溜まりやすくなります。なぜなら、血液中の赤血球や白血球、アルブミンが低下するため、その不足を補おうと水分量が増えてむくみが生じると考えられています。

そこで、良質なタンパク質を適度に摂ることはむくみの解消に良いでしょう。

タンパク質が多い食べ物

タンパク質の1日の摂取目安量は、50gとされています。次のような食べ物にタンパク質が多く含まれています。数値は食品100g中のタンパク質の含有量です。

・しらす干し 40.5g
・いわし(丸干し) 32.8g
・たらこ(焼) 28.3g
・アジ(焼) 27.5g
・マグロの赤身 26.4g
・牛肉(ミノ) 24.5g
・鶏ささみ 23.0g
・豚ひれ肉 22.8g
・納豆 16.5g
・アーモンド 19.2g

食事に意識してこうした食材を用いてみるのはいかがでしょうか?

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むくみ解消に役立つ食べ物−毎日の食事の改善を!

むくみを解消するのに役立つ栄養素とその食べ物はどのようなものがあるのかを取り上げてみました。私たちの体を健康に保つのも、美しさを保つのにも、毎日取り入れる食事が大きく影響を与えます。

ここでご紹介した栄養を含む食べ物をぜひ、日々の食事に取り入れてみませんか?内側からの美しさ、健康を手に入れる日も近いかもしれません。

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