ニキビに”効く食べ物”と”原因となる食べ物”をまとめました

肉 乳製品

ニキビケアをしているのに、なかなかニキビが治らない。そんなお悩みはありませんか?そんな方は食生活に問題がある可能性が高いです。実は繰り返すニキビには食事療法はとても有効。今回は、ニキビに効く栄養素や食べ物、ニキビの原因となる食べ物をご紹介します。意識して食生活を改善して体質改善を試みてくださいね。

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ニキビと食事の関係

ニキビに食事療法は効かない、食べ物とニキビは関係ないとおっしゃる方もいますが、食生活を意識してニキビを克服した方も多くいらっしゃいます。

ニキビ・肌荒れの飲み薬が存在することからも分かるように、ニキビに良い栄養素を取り入れることはとても大切です。

ニキビの発生は毛穴の詰まりから始まります。その毛穴の詰まりは皮脂の過剰分泌が主な原因ですが、皮脂の過剰分泌には食事が影響していることも。このようにニキビと食べ物は大きく関係しています。ニキビの原因をつくらないためにも、できてしまったニキビを治すためにも、ニキビに良い食べ物を意識して選んでいく必要があるということです。

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食生活改善!ニキビに効く栄養素と食べ物とは?

ニキビにプラスに働く栄養素はどんなものでしょうか?チョコラBBのようなニキビ・肌荒れ対策の薬にヒントがあります。BBという名のとおり、ビタミンBなどが配合されたビタミン剤は肌荒れに有効。そして、ビタミン以外にもニキビ対策に摂って欲しい栄養素はいくつかあります。

ビタミンB群

特にニキビ肌に必要なビタミンはB2、B3(ナイアシン)、B5(パントテン酸)、B6。どれも肌の生まれ変わりをサポートしたり、皮膚や髪に栄養を与える大切な役割をしています。ビタミンB1とB12は神経・血液との関係が大きく、肌に必要な栄養を運ぶことに欠かせない栄養素です。ビタミンB群が多く含まれる食品には以下のようなものがあります。

B1=胚芽米、B2=納豆、B3・B6=マグロ、B5=卵、B12=レバー

ビタミンC

美容といえばビタミンC、というくらい肌には欠かせない成分です。抗酸化成分であり、活性酸素から肌を守る役割を果たします。ニキビの炎症を抑え、肌の生まれ変わりをサポートしてくれるためニキビ跡にも効果的な万能成分です。

多く含まれる食材としては赤ピーマン・黄ピーマン、アセロラジュースやゆずの皮などがあります。ビタミンC入りのジュースも多いので比較的摂りやすい栄養素です。

ビタミンE

ビタミンEもCと同じく抗酸化で有名な成分です。ニキビの原因のひとつである活性酸素を除去する効果があり、また血行を促進することで肌へ栄養が行き届きやすくなります。

あんきも、いくら、すじこ、キャビアなどの魚卵に多く含まれます。

ビタミンA

一見肌と関係なさそうですが、実は皮膚や粘膜の働き・免疫をよくする効果があり、ニキビでアクネ菌と戦う肌にとって必要な栄養と言えます。

鶏レバー・豚レバーなどレバー類に多く含まれます。

食物繊維

便秘はニキビの原因…などと言われますが嘘ではありません。腸内環境の悪化は自律神経を乱すだけでなく血行不良や食欲低下につながり、肌に必要な栄養が巡らない状態になってしまいます。栄養を肌に送るためにも健康な腸内環境を目指しましょう。

食物繊維はまめ類やイモ類、ごぼうなどの根菜にも多く含まれます。

乳酸菌

乳酸菌も腸内環境を整えるために必要な栄養素です。生きたまま腸に届くので腸内の悪玉菌とのバランスを正常化し、腸の働きをよくします。乳酸菌はヨーグルト以外に、ぬか漬けなどの発酵食品にも多く含まれます。

具体的な対策とは?

野菜ジュース糖質オフ さて、たくさんの栄養素を紹介してきましたが、バランスよく摂ることはできそうですか?毎日忙しく過ごしていると難しいですよね。

簡単に摂るなら野菜ジュースやスムージーを通常の食事にプラスすると近道です。その際、ニキビに悪影響となる糖質の多いジュースは避けることです。カゴメから発売されている「カゴメ野菜ジュース糖質オフ」はビタミンA・C・Eの多いほうれん草やビタミンC・B6を含むトマト・セロリ・白菜などをブレンドしながら糖質を控えた野菜ジュースになります。

スムージー レシピのヒント

グリーンスムージー 家で新鮮なフルーツと野菜でスムージーを飲むなら、ニキビ対策に必要な栄養を入れて作りましょう。レシピのヒントはこちらです。

  • ビタミンB1・食物繊維・ビタミンC:ほうれん草
  • ビタミンB1・B2:バナナ
  • ビタミンC:キウイフルーツ
  • ビタミンA:牛乳
  • ビタミンB6:モロヘイヤ
  • 乳酸菌:ヨーグルト

上記に少し水を加えてミキサーで混ぜると、バナナの甘味とキウイの酸味に緑の野菜がマッチした美味しいグリーンスムージーの出来上がりです。

ニキビに効果あり! 美肌になれる4つの野菜ジュースレシピ
http://nikipedia.jp/acne-vegetable-1797

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ニキビの原因となる食べ物4種

今度はニキビができやすくなってしまう4つの食べ物をご紹介します。これからご紹介するような食べ物を日常的に摂取している方は、意識して食生活を改善してみてくださいね。

糖分の摂り過ぎは注意!

ケーキ ケーキにジュース、チョコレート。これらに多く含まれている糖分。人間が生きるために不可欠な成分ですが、過剰摂取はニキビの原因になります。

糖分は、分解される時に、体内で大量のビタミンB群が消費されます。糖質は、体の中で「ビタミンB1」の助けによって、分解されてエネルギー源になります。残った糖質は「脂肪」として体内に蓄積され、その結果、皮脂が過剰に分泌され、皮脂で毛穴が詰まりやすくなり、ニキビや吹き出物、べたつきとなって現れます。

また、ケーキやジュースのように食物繊維が少なく糖分の高い食品はGI値が高い傾向にあります。GI値とは食後の血糖値の上昇度を表す指標で、GI値の高い食品を食べると急激に血糖値が上がりインスリンが大量に分泌されます。インスリンは皮脂の分泌を活発にしてしまうことも。これもニキビの原因になります。

糖分を摂取する際には、食事やサプリメントからビタミンB群を摂取するのもよいでしょう。

アルコール類の摂り過ぎは厳禁!

お酒 お酒は適量なら血行を促進し、健康によいものですが、飲み過ぎるとニキビにも悪影響があります。お酒はかなりの糖分を含んでいます。

糖分は皮脂の原材料となりますので、糖分をたくさん撮ると、皮脂が過剰に分泌されることになります。さらにお酒によって毛細血管が拡張し、皮脂線が刺激されてしまうことも。

また炎症をひどくすることもあるので、ニキビができている時には、特にお酒を控えるようにしましょう。またお酒はビタミンB群を消費し、活性酸素を作り出すこともあります。活性酸素は肌の細胞や組織を傷つけ、ニキビをはじめとする様々な肌トラブルの原因になります。

肝臓にも負担がかかり、血液が汚くなることで、血液中の毒素を増やします。肌にとってはあまりよいこととはいえないでしょう。百薬の長といわれるお酒ですが、ほどほどにがいいようです。

お酒を飲むとニキビができる?美肌キープのポイント5つ
http://nikipedia.jp/alcohol-acne-4324

辛いものの刺激がニキビをできやすくする

唐辛子など辛い食べ物は新陳代謝をアップさせるため、適量なら肌に良い影響がありますが、食べる量にも限度と言うものがあります。突然辛いものをたくさん食べると胃腸に負担がかかり、消化や吸収の機能が低下して、ニキビができやすくなってしまいます。

またカフェインは、肌にとても大切な働きをもたらすビタミンB群の吸収を低下させます。アルコールも内蔵に負担がかかるため、控えめにしたり、飲みかたを工夫したりすることも大切です。

ニキビがあってもコーヒーはOK!美肌を作るコーヒーの飲み方5つの掟
http://nikipedia.jp/acne-coffee-5483

油脂分が多いものはNO!

ニキビの原因は、毛穴に皮脂が詰まることで、常在菌であるアクネ菌の繁殖によりニキビなどが発生すると考えられています。アクネ菌は、すべての人に存在するため、これを完全に取り除くことはできませんが、皮脂量をコントロールすることは、とても大切です。

肉や油っぽい食べ物、ファストフードやバターをたっぷり使ったお菓子といったものは皮脂を過剰に分泌させる原因でもあります。皮脂が必要以上に分泌されてしまうと、毛穴につまり、やがてニキビとなってあらわれてしまいます。ニキビができやすいと感じたら、油っぽい食事やお菓子類の摂取が多いか、チェックしてみてください。

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まとめ.バランスのよい食事がキレイな肌をつくる

いかがでしたか。ニキビをできにくくするためには食生活を改善することがとても大切だということをお分かりいただけたと思います。

ビタミン、食物繊維の多い食事を心がけ、嗜好品の摂取をほどほどにすることは、肌荒れだけでなく健康にもつながります。どうしても食事では補いきれない栄養素は、サプリメントなどを利用することも有効です。また、何を食べているかチェックするために食生活日記をつけるのもおすすめです。これからの肌づくりのためにお役立てください。

ビタミン、ミネラル、水、食物繊維の多い食事を心がけ、嗜好品の摂取をほどほどにすることは、肌荒れだけでなく健康にもつながります。どうしても食事では補いきれない栄養素は、サプリメントなどを利用することも有効です。また、何を食べているかチェックするために食生活日記をつけるのもおすすめです。これからの肌づくりのためにお役立てください。

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