【ビタミン】過剰摂取も不足も身を亡ぼす【ミネラル】

健康

前回の続きです→【脂質】脂と油の違い知ってますか?【栄養バランス】


身体を作るのが三大栄養素

昨日までの糖質、タンパク質、脂質は三大栄養素と言って、体を作るためだったり、体を動かすために必要な栄養素です。
それにビタミン、ミネラルを足したものが五大栄養素です。

ビタミン、ミネラルは三大栄養素と違って体の調子を整える栄養素です。
どちらも共通して体で作ることができない、もしくは作れたとしても微量しか作れないのです。

そのため、食事を通して摂取する必要があります。
1日に必要な量はそれほど多くはありません。

ですが、現代は栄養に対する意識も強く、効率的に栄養を取るための食材やサプリメントも多くあります。
効率的にバランス良く栄養を摂取することができるようになった代わりに、過剰摂取につながりやすくなっているとも言えます。

また、外食することが簡単になり、いつでも食事をとれるようになった変化もあります。
そのため、ある意味では好きなものを好きなだけ、好きなタイミングで食べれるようになったという変化が起きました。

その結果、好きなものだけを食べることで局地的な栄養不足に陥っているケースも多くなっているのです。

ビタミンとミネラルはどんな栄養素なのか

先に書いたように、ビタミンとミネラルは体の調子を整える栄養素です。
両方とも1日に必要な摂取量はそれほど多くはありません。

また、どちらも摂取のし過ぎは禁物です。
ビタミンは水溶性と脂溶性があり、水溶性ビタミンは多少摂取しすぎたとしても尿と一緒に身体の外に出ていってしまうため、そこまで心配はありません。
ですが、脂溶性ビタミンは体内に残ってしまうので注意が必要です。

反対に脂溶性ビタミンは身体に残りやすいので、水溶性ビタミンよりは不足しづらいです。
水溶性ビタミンは過剰摂取の心配は少ないですが、不足しやすい栄養素とも言えるでしょう。

ミネラルも積極的に取るべき栄養素です。
ビタミンも共通して言えることですが、どちらも他の栄養素と合わせて取ることで本来の力を発揮する場合が多いということです。

どれかひとつだけを取るのではなく、他の栄養素を合わせてバランスよく摂取する必要があります。

前回もお話ししましたが、脂溶性ビタミンは脂質と合わさることで体に行きわたります。
それと同様にカルシウムを摂取するときにはマグネシウムも一緒に取る必要があります。

ダイエットや美容のためにひとつの栄養素をサプリメントで取ろうとしても、一種類だけを摂取しているだけでは本当に健康な生活にはならないのです。

食事を通していろいろな栄養素をバランスよく摂取していく必要があるでしょう。
どちらも種類が多いため混乱しがちですが、簡単にまとめてみましょう。


ビタミン

ビタミンには脂溶性ビタミンのA、D、E、Kと、水溶性ビタミンのB1、B2、B6、B12、ニコチン酸、葉酸、パンテトン酸、ビオチン、Cがあります。

野菜から取れることが多いですが、水溶性ビタミンは水に溶けやすいため、ゆでたり蒸したりすると、ビタミンの総量が減ってしまいます。
そのため、極力生で摂取することが理想です。
生食が苦手な人におすすめなのは鍋にしてスープまで飲む、もしくはレンジで調理することで栄養素を無駄なく摂取することです。

脂溶性ビタミンの場合は脂質と一緒に摂取することをおすすめします。
何度も書いているように、脂溶性ビタミンは脂質と共に摂取しないと効果を最大限発揮することができません。

簡単に以下にまとめます。
これを参考にしてバランスよく食事をとるようにしてください。

脂溶性ビタミン

ビタミンA

  • 働き→視力を正常に働かせる、皮膚や粘膜の保護
  • 不足→暗いときに目が見えずらくなる、ドライアイ、角化症
  • 過剰→頭痛、めまい、発熱、むくみ、しびれ、かゆみ、食欲不振

※妊婦の過剰摂取は胎児の先天性異常に関連があるようです。

ビタミンD

  • 働き→カルシウムの吸収促進、骨を作る細胞の促進
  • 不足→骨軟化症、骨や歯の発育不良
  • 過剰→高カルシウム血症、腎結石

ビタミンE

  • 働き→細胞膜の維持、脂肪代謝
  • 不足→神経系や運動機能の低下、貧血
  • 過剰→特になし

    ※研究段階ですが、ビタミンEの過剰摂取は骨粗鬆症のリスクが上がるのではないか、という論文もあります。

ビタミンK

  • 働き→血液の凝固作用を助ける、骨、血管の形成を促す
  • 不足→出血が止まりにくくなる、骨粗鬆症
  • 過剰→貧血、吐き気、軟便

水溶性ビタミン

ビタミンB1

  • 働き→糖分やアルコールの分解、神経機能の維持
  • 不足→脚気症、アルコールの過剰摂取の場合は脳の異常
  • 過剰→ふるえ、ヘルペス、神経症、脈拍の増加、アレルギー疾患

ビタミンB2

  • 働き→アミノ酸の代謝、皮膚や粘膜の保護
  • 不足→口角炎、舌炎、眼精疲労、乾燥
  • 過剰→吐き気、軟便、下痢

ビタミンB6

  • 働き→アミノ酸の代謝、神経機能の維持
  • 不足→口角炎、舌炎、乾燥、末端神経炎
  • 過剰→手足のしびれ、知覚異常、疲労

ビタミンB12

  • 働き→神経機能の維持、血を作る
  • 不足→貧血、末端神経炎
  • 過剰→血栓

ナイアシン

  • 働き→皮膚や粘膜の保護
  • 不足→ペラグラ(光線過敏症、消化管が侵され、脳症や幻覚が起きる)
  • 過剰→皮膚の紅潮、動悸、頭痛、肝障害

葉酸

  • 働き→赤血球の生産を助ける、タンパク質を作る、細胞の再生を助ける
  • 不足→貧血、動脈硬化の危険が高まる
  • 過剰→葉酸過敏症、亜鉛の吸収阻害

パンテトン酸

  • 働き→アミノ酸の代謝
  • 不足→成長障害、手足のしびれ、頭痛、疲労感
  • 過剰→心配はほとんどないが、吐き気や食欲不振が起きることがある

ビオチン

  • 働き→アミノ酸の代謝
  • 不足→脱毛、感覚障害、結膜炎
  • 過剰→妊娠中のみ胎盤や卵巣の萎縮などが起きる場合がある

ビタミンC

  • 働き→コラーゲンの合成、免疫機能の増強、繊維状タンパク質の生成
  • 不足→貧血、倦怠感、疲労感、気力低下、食欲不振、壊血病
  • 過剰→心配はほとんどないが、吐き気、下痢、腹痛が起きる場合がある

ミネラル

次にミネラルを見ていきましょう【栄養素を学ぶ】バランスの取れた食事を考える その2でもお話ししたのですが、ミネラルは16種類が栄養素として認められています。

主要ミネラルと微量ミネラルに分類され、100㎎以上かそれ以下かで分かれています。
主要ミネラルは多量ミネラルとも言われています。

ビタミンとミネラルの重要性は世界的に認められていて、アメリカでは小麦粉にビタミンB1、B2、ナイアシン、鉄分が添加されています。
また、イギリス、カナダ、タイ、スリランカでは小麦粉に、メキシコではトウモロコシ粉、モロッコでは塩、フィリピンでは米、中国では醤油、東南アジアのいろいろな国ではナンプラーに鉄分を添加しています。

日本ではそのような対策は取られていない上に、輸入品に関しても添加されているものはありません。
日本人の鉄分の摂取量は減少しています。
食生活の変化もありますが、調理器具の変化もその原因になるのではないかと話されています。

昔はほとんどの調理器具が鉄で作られていました。しかし、現代ではステンレスのものが多く、鉄製の調理器具を使っていたら自然に添加されていたものが、食材に添加されずらくなっていった背景があります。

ミネラルも簡単にまとめます。
参考にしてください。

多量ミネラル

カルシウム

  • 働き→歯や骨の形成、精神の安定、血液の凝固
  • 不足→骨粗鬆症、肩こり、くる病、高血圧、免疫障害
  • 過剰→泌尿器結石、ミルクアルカリ症候群、他のミネラルの吸収阻害

※マグネシウムと密接な関係がある

マグネシウム

  • 働き→ほとんどの生合成反応と代謝反応、骨の維持
  • 不足→骨粗鬆症、神経疾患、精神疾患、不整脈、心疾患、筋肉収縮異常
  • 過剰→高マグネシウム血症、消化器異常

リン

  • 働き→エネルギー代謝、脂質代謝、骨の維持
  • 不足→衰弱、食欲不振、倦怠感
  • 過剰→院機能低下、カルシウムの吸収抑制

カリウム

  • 働き→細胞内液の浸透圧調整、水分の保持
  • 不足→脱水、食欲不振、吐き気
  • 過剰→高カリウム血症、腎機能の低下しているときには要注意

ナトリウム

  • 働き→細胞内液と外液のバランスを取る
  • 不足→多量の発汗や下痢の際に不足する危険性がある。疲労感や食欲不振の可能性
  • 過剰→生活習慣病のリスク

※一般的に言われる塩分のこと、塩は塩化ナトリウム

微量ミネラル

  • 働き→血液の材料、酵素の運搬
  • 不足→貧血、脱力、食欲不振
  • 過剰→便秘、鉄沈着症

亜鉛

  • 働き→皮膚や骨の機能維持、感覚機能の維持
  • 不足→皮膚炎、味覚障害、慢性下痢
  • 過剰→銅の吸収障害、前立腺肥大

  • 働き→エネルギーの生産を助ける、鉄の代謝
  • 不足→貧血、成長障害
  • 過剰→肝機能障害、歩行障害

マンガン

  • 働き→骨や皮膚の糖質や脂質の代謝
  • 不足→骨の異常、成長障害、生殖能力の低下
  • 過剰→精神障害、歩行障害

ヨウ素

  • 働き→甲状腺ホルモンの材料になる、エネルギー代謝
  • 不足→甲状腺肥大、胎児の先天性異常
  • 過剰→甲状腺機能の低下

セレン

  • 働き→抗酸化作用
  • 不足→心筋障害、骨関節症
  • 過剰→爪の変形、脱毛

クロム

  • 働き→糖の代謝
  • 不足→血糖値の上昇、疲労感
  • 過剰→胃腸障害、腎尿細管障害、肝障害、造血障害、中枢神経障害

モリブデン

  • 働き→酵素の働きを助ける
  • 不足→神経障害、成長障害
  • 過剰→尿酸濃度の上昇、銅の吸収阻害

まとめ

いかがだったでしょうか
これまで何回かに分けて5大栄養素の解説をしてきました。

まとめると

  • どの栄養素も不足と過剰摂取のリスクがある
  • 美容やダイエットのためにどれか一種の栄養素を摂取しても、本来の力は発揮できない
  • 毎回の食事でいろいろな栄養素を含む食材を、バランスよく摂取することが大切

ということです。

これらの記事を参考にしてもらって健康な生活を手に入れてもらえたら幸いです。

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