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食と健康

貧血にはホウレン草

昔から「貧血にはホウレン草」と言われるほど、鉄分が豊富なホウレン草。それ以外にも多くの栄養素を含み、健康や老化予防には欠かせない食材です。

(鉄分)

ホウレン草の代表的な栄養素と言えば鉄分。ホウレン草に含まれる鉄分は牛レバーと同じくらい含まれています。鉄分は赤血球を作る材料になり貧血予防に役立ちます。

(βカロテン)

抗酸化作用のβカロテン。活性酸素の働きを抑制する事でがん予防などの効能があります。100gほどのホウレン草で1日に必要な量の40%を摂取する事ができます。

(ビタミンC)

ビタミンCは免疫力を高めて風邪の予防に役立ちます。またコラーゲンの生成を促進させ、しみなどを防ぐ美肌効果もあります。ビタミンCはビタミンEと同時に食べることでより効果が高まります。ビタミンEが多く含まれた「ごま」と一緒に料理する、ホウレン草のごま和えは昔の人の知恵が活きています。

(カリウム)

カリウムは摂り過ぎた塩分を体外に出す栄養素の代表です。血圧を下げる効果があるため、むくみの解消にも有効です。

(マンガン)

捨ててしまう人も多い、ホウレン草の根本にあるピンク色の部分。骨の形成を助ける栄養素マンガンが含まれています。マンガンが不足すると骨粗しょう症、生殖不能症、肌荒れなどを引き起こします。不足しがちな栄養素なので、是非捨てずに使用して下さい。

それ以外にも、ホウレン草にはビタミンB12や、葉酸、マグネシウム、亜鉛等のミネラルも豊富に含まれています。

ホウレン草の旬は、11月から2月にかけての寒い時期です。この寒い時期のホウレン草は、夏場に出回るホウレン草と比べて、よりたくさんの栄養を含んでいます。冬場のホウレン草が甘いと言われるのは、この栄養の量の違いからです。例えば、冬のホウレン草に含まれるビタミンの量は、夏のホウレン草の約3倍近くもあります。夏のホウレン草は成長が早いこともあり、栄養を蓄える前に収穫してしまうこと。そして、寒さに耐えるために植物自身がより多くの栄養価を蓄えるためでそ。栄養を蓄えると、気温が氷点下になっても凍らなくて済みます。冬の野菜が味が濃いと言われるのもそのためです。

なお、ビタミンA・Eが豊富なモロヘイヤ、春菊、小松菜や、ビタミンCが豊富な菜の花、ニラなど、青菜はどれも抗酸化作用が高く、食物繊維が豊富でダイエット効果もあるので、毎日の食事で必ずとるのがおすすめです。

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