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亜鉛は体に重要な栄養素で細胞の合成にかかわっています。
不足すると傷が治りにくくなる、抜け毛が増える、肌が荒れるなどの症状がでることがあります。
ターンオーバーが乱れるため乾燥肌にもなります。
健康的な食事をしていれば不足することはありませんが、いくつかの場合は不足している可能性があります。
アルコールを過剰摂取すると、アルコールの代謝のために亜鉛が使われて不足します。
単品ダイエットや極端なダイエットは、食事からの亜鉛摂取量が不足します。
植物性食品で亜鉛を豊富に含む食品は少ないので、ベジタリアンの場合も食事からの亜鉛摂取量が不足します。
植物性食品では、アマランサス・ごま・松の実などに亜鉛が豊富に含まれています。
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亜鉛はリンが過剰に存在すると吸収が妨げられます。
加工食品に使用される添加物はリンを多く含んでいるため、加工食品をよく食べていると亜鉛の吸収が阻害されます。
フィチン酸も亜鉛の吸収を阻害する物質です。
玄米や全粒粉など未精製の穀物に含まれています。
玄米菜食は体によさそうですが、亜鉛の摂取に気をつける必要があります。
玄米のフィチン酸は玄米を12時以上浸水すると取り除かれます。
亜鉛が豊富に含まれる食品は、牡蠣・牛肉・カシューナッツ・ごまなどです。
サプリメントは過剰摂取にならないように注意します。
女性は1日に7mgの亜鉛が必要です。
亜鉛の摂取が乾燥対策に重要ですが、他のビタミンやミネラルとのバランスも大切なので、食事はバランスよく摂りましょう。
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