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豊富な栄養素を含む 最強野菜ブロッコリー

地中海沿岸が原産で、健康大国イタリアで2000年以上前から食べられてきたといわれるブロッコリー。粘膜や肌を守るビタミンAやビタミンC、a-リポ酸などの抗酸化成分を多く含む最強野菜なのです。

注目なのが、野菜のなかでもブロッコリーにとくに多く含まれているスルフォラファンという成分。高い抗糖化作用や解毒作用などに加えて、老化の元凶を防いでくれます。スルフォラファンは、肝臓の健康を守る働きを持つため、結果的に肝臓で行われる糖の代謝をスムーズにしてくれます。また、ほかの成分では数時間から1日程度で消えてしまう抗酸化作用が3日間続くのも大きな特徴です。むくみや便秘を解消してくれるカリウムや食物繊維、鉄分も豊富に含み、美容と健康を助けてくれる栄養素が数えきれないほど含まれています。

ブロッコリーは、キャベツの仲間である緑黄色野菜。つぼみの部分を食べるイメージがありますが、茎も食べられます。しかも、茎の方が栄養豊富なのです。旬は冬で、11月から3月頃。最近はブロッコリーの新芽である「ブロッコリースプラウト」の人気も高まってきています。

ブロッコリーの栄養素の中でも、特に豊富に含まれているものは、ビタミンC。実はレモンよりも多いのです。ビタミンCは水溶性なので、ゆでると減少してしまいますが、それでもレモン約3個分のビタミンCを含みます。また、ブロッコリーは植物性のたんぱく質を豊富に含みます。たんぱく質は、筋肉や骨を作るもととなる栄養素で、野菜の中では豊富でそのうえ低カロリーなので、積極的に摂取したいところです。

(効果・効能)

①免疫力をアップして風邪予防に!

ブロッコリーに豊富に含まれるビタミンCは、「風邪予防にはビタミンC」といわれることもある栄養素。ビタミンCは人の体内では合成できない栄養素なので、外から取り入れる必要があります。ビタミンCは免疫力をアップさせ、風邪を予防するので、日ごろから摂取する事が大切です。

②妊婦さんに必須の栄養素!葉酸

赤血球を作る栄養素である葉酸は、「造血のビタミン」と呼ばれています。葉酸は、妊婦さんにとってはとても重要なビタミン。妊娠初期に適量を摂取することで、退治の先天性の異常である神経管閉鎖障害のリスクを低下させます。

③がん予防に!スルフォラファン

ブロッコリーに含まれるスルフォラファンには、抗酸化作用と解毒作用があり、がん予防に効果的です。スルフォラファンは、ブロッコリーの新芽であるブロッコリースプラウトの方が含有量が多いので、スルフォラファンをより摂取したい場合はブロッコリースプラウトの方がおすすめです。

④美肌・ダイエットにも効果的!むくみ解消や脂肪燃焼!

ビタミンCはコラーゲンの生成を促すといわれているため、ビタミンCが豊富に含まれるブロッコリーは、美肌に効果があります。また、カリウムにはむくみを解消する働きがあります。ミネラルの一種であるクロムは、脂肪を燃焼する役割があります。低カロリーなうえ、美肌も助けてくれるため、女性のダイエットには欠かせません。

⑤アンチエイジングに効果的な栄養素がたくさん!

スルフォラファンの他に、ビタミンC、ビタミンEにも抗酸化作用があり、老化を防ぎます。ブロッコリーにはアンチエイジングに効果的な栄養素がたくさん含まれています。

⑥整腸作用◎食物繊維が豊富!

ブロッコリーには、野菜の中でも豊富な食物繊維が含まれています。腸のぜん動運動を促進し、便秘の解消に効果的ですが、ブロッコリーに含まれる食物繊維は水に溶けない不溶性の食物繊維なので、ひどい便秘の方はかえって悪化させてしまうことがあります。水溶性の食物繊維(わかめ、オクラなど)もしっかり摂取しましょう。

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