人参の栄養と効果を解説!おすすめの食べ方も紹介します!
もくじ
※この記事には広告を含みます。
お店で年中見かける人参。
いろどりもよく、いろんな料理に使える野菜ですね。
保存もきくので、常備菜として家に置いてあることも多いです。
今回はそんな人参の栄養と効果を解説していきます!
また、人参の選び方や人参の栄養をしっかり摂れる食べ方も紹介していきますよ。
人参の栄養
よく見かけるのは太く丸っこい西洋系の五寸にんじん。
この人参の栄養成分は以下の表の通りです。
可食部100gあたりの栄養成分
食品成分 | 単位 | 皮付き、生 | 皮付き、ゆで | 皮むき、生 | 皮むき、ゆで |
炭水化物 | g | 9.3 | 8.4 | 8.7 | 8.5 |
カリウム | mg | 300 | 270 | 270 | 240 |
マグネシウム | mg | 10 | 12 | 9 | 9 |
α-カロテン | μg | 3300 | 3200 | 3200 | 3100 |
β-カロテン | μg | 6900 | 6900 | 6700 | 7200 |
ビタミンK | μg | 17 | 15 | 18 | 18 |
ビタミンB1 | mg | 0.07 | 0.06 | 0.07 | 0.06 |
ビタミンB2 | mg | 0.06 | 0.05 | 0.06 | 0.05 |
ビタミンB6 | mg | 0.10 | 0.09 | 0.10 | 0.10 |
ビタミンC | mg | 6 | 4 | 6 | 4 |
水溶性食物繊維 | g | 0.7 | 1.0 | 0.6 | 0.8 |
不溶性食物繊維 | g | 2.1 | 1.9 | 1.8 | 2.0 |
参考・引用:食品成分表
人参の効果・効能
人参にはビタミン・ミネラルがたっぷりですね。
特にβ-カロテンが豊富です。
また、皮のある・なしと生・ゆででも栄養の違いがありましたね。
そんな栄養いっぱいな人参には、以下の効果が期待できます。
- 免疫力を高める
- 皮膚や粘膜を強くする
- 抗がん作用がある
それでは、詳しく説明していきますね。
風邪予防や生活習慣病の予防にもぴったり!
人参はビタミン・ミネラルが豊富です。
そのため体の調子を整え、免疫力が高める効果があります。
免疫力アップ以外にも以下の効果があります。
- 高血圧やむくみの予防(カリウム)
- 整腸作用(食物繊維)
- 冷え性やむくみを改善(ビタミン・ミネラルによる血行促進作用)
糖尿病や高血圧などの生活習慣病の予防・改善にもいいんですよ。
目や肌によい効果がある!
人参に多く含まれるカロテンは体内でビタミンAに変わります。
このビタミンAには、皮膚や粘膜を強くする働きがあります。
目や鼻、のどの粘膜が強化されると、ウイルスや細菌などが体の中に入ってくるのを防ぐ効果があるんですよ。
また、夜盲症や眼精疲労、口内炎や肌荒れの予防にも役立ちます。
ビタミンA以外にもビタミンCやビタミンB群などの美容によい働きをする栄養素が含まれています。
目の疲れや肌の悩みにも効果があるんですね。
ガン予防に効果的!
ガンの予防に、ビタミン・ミネラルをたっぷり摂ることは有効です。
特にβ-カロテンは抗酸化作用が強く、ガンの予防に効果があるとされる栄養素です。
ですが、ビタミン・ミネラルを食事の中でしっかり摂るとなるとなかなか難しいですよね。
そんなときは簡単に飲める、人参ジュースがおすすめです。
他の野菜や果物も加えることで、さらに栄養いっぱいなジュースになります。
簡単に栄養価の高いものが摂れますよ。
ビタミン不足や風邪予防にもよく、お手軽なのでおすすめです。
人参ジュースがガンに効く理由を詳しく知りたい方はこちらの記事をみてくださいね。
→ゲルソン療法でガンを治せる!?人参ジュースがガンに効く理由とは?
人参の種類と選び方
ここでは人参の種類と選び方を紹介していきますね。
人参にはいろんな種類がある!
人参には紫人参や金時などの品種があります。
食べやすい味の改良もされて、味もいろいろあります。
よく見かけるのが西洋系の五寸にんじん、東洋系の金時にんじんです。
金時にんじんは京にんじんとも言われ、お正月の料理によく使われています。
五寸にんじんよりも色あざやかな赤色が特徴ですよ。
人参の旬っていつ?
年中見かける人参。
いろんな所で生産されているため、いつでも見かけますよね。
そんな人参の旬は10月から2月、秋から冬にかけての期間です。
どんな見た目の人参がいいの?
人参の見分け方のポイントは2つ。
- オレンジ色が濃いもの、色あざやかなものを選ぶ
- 表面がひび割れている、黒ずみがあるものは避ける
人参に含まれるカロテンがもっとも多く含まれているのは皮の部分です。
色あざやかなものほど、カロテンも豊富に含まれています。
新鮮できれいなものを選んで、皮も捨てずに食べたいですね。
私は、人参の皮できんぴらなどの炒め物をよく作ります。
皮を食べることに抵抗がある方も、せっかくなので1度は試してみてくださいね。
人参の栄養をしっかり摂れる食べ方を紹介!
栄養満点な人参。
人参の栄養をしっかり食べたいですよね。
またどんな料理にも利用できる、使いやすい野菜です。
ここでは、おすすめな食べ方を紹介していきますね。
生のまま食べる!
しっかりビタミンを摂りたいときは生のままがおすすめです!
なぜなら焼いたり茹でたりするなかで、少なくなっていく栄養素もあるんです。
生のままなら、調理の過程で失う栄養素も摂れるんですね。
サラダやジュースなどで、食べてみてくださいね。
特にジュースにすると、なんと普通に生で食べるよりも栄養価が高くなりますよ。
生で食べるときに気をつけたいこと
実は人参にはビタミンCを破壊する酵素(アスコルビナーゼ)が含まれています。
しかし、この酵素は熱や酸に弱いんですね。
なので、加熱したり、レモン等の柑橘類やお酢を合わせると問題ありません。
生で食べるときは、お酢や柑橘類と一緒に食べるとよいですよ。
油と一緒に食べる!
人参に多く含まれるのは、体内でビタミンAになるβ-カロテンです。
このβ-カロテンは油との相性がよいです。
油で調理すると、カロテンの吸収率は50~70%です。
生は10%、煮物は30%の吸収率なので、油との相性がよいことがわかりますね。
油を使った炒め物や揚げ物にするとよいですよ。
特に天ぷらはカロテンの吸収率もよく、人参の甘みと油のうまみを感じられておいしいです。
生で食べるときはオリーブオイルを使ってみてください。
サラダにドレッシングとしてかけたり、人参ジュースに混ぜて飲むといいですよ。
まとめ
人参の栄養と効果について紹介しました。
健康にうれしい効果がたくさんありましたね。
風邪予防にすぐ使える、身近で調理しやすい野菜です。
しっかり食べて、免疫力を高めて元気に過ごしてくださいね。
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