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食と健康

エキストラバージンオリーブオイルの健康・美容効果

油脂の中で美容と健康におすすめなのがオリーブオイルです。　エゴマ油やアマニ油なども注目されますが、特に新鮮な「エキストラバージンオリーブオイル」が、一番良いとされています。

多くの油は植物の種から搾油されますが、オリーブオイルはオリーブの果実そのものを搾り、油分を分離させて作られたもので、フルーティーで香り高い事が特徴です。また、ワインのように産地や栽培方法、収穫時期、品種によって異なり種類が豊富です。健康効果や美容効果を期待するのであれば、鮮度が高く、酸度の低い（IOC国際商取引基準：酸度0.8％以下）エキストラバージンオリーブオイルがおすすめで、以下の効果があります。

1、抗酸化作用

オリーブオイルの主成分であるオレイン酸やポリフェノールの　1種であるヒドロキシチロールは、抗酸化作用があり、活性酸素の攻撃を抑制し、若返り効果やがん、生活習慣病を予防する働きがあります。また皮膚を柔軟にする効果でシワ予防になり、保湿成分も多いため美肌効果にも繋がります。

2、動脈硬化の予防　　

オレイン酸には善玉コレステロールは減らさず、動脈硬化の原因となる悪玉コレステロールを減らす作用をもち、コレステロール値を抑え、血液をさらさらにし血管の老化を抑えてくれる効果があります。

3、腸内環境の改善

腸を刺激して運動を活発にし、排便が促されお通じが良くなり、便秘の解消に繋がります。

4、風邪の予防

歯磨き後や、寝る前にオイルでうがいをすると菌の増殖を防ぎ、風邪菌やインフルエンザにも効果的と言われています。

5、美容効果

カロリーは少し高めですが、オレイン酸は、血中の悪玉コレステロールを減少させ中性脂肪の蓄積を抑える働きがあり、太りにくい体作りに貢献してくれます。また血行を促しむくみ予防や、老廃物を除去してくれる働きがあります。チョコレートやワインで知られるポリフェノールには、美白効果や抗酸化力効果があり、老化を抑える美容効果も期待できます。

以上

オリーブオイルは紀元前4000年頃から生産され、今も世界に流通する40％がスペイン産です。日本では小豆島で生産されているのが有名です。

パンやパスタなどの糖質にオリーブオイルを加える事で、血糖値の上昇を抑える事ができ、そのままスプーン1杯飲んでもいいし、さまざまな料理の調味料としても使用できます。

例　納豆、冷奴、サラダなど

以外に醤油とオリーブオイルが合い、刺身につけて食べるのもおいしいです。

オリーブオイルを選ぶなら新鮮で品質のいいエキストラバージンオリーブオイルを、温度15℃～25℃で、光に弱いため静かな冷暗所で保管し、開封１～2ヶ月を目安に使い切ると良いでしょう。

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