エルゴチオネインを多く含む食べ物は？最も手軽に摂る方法

「エルゴチオネイン」をどこかで聞いたことはありますでしょうか？
エルゴチオネインとは、きのこなどの菌類や一部細菌のみが生成できる、認知症予防の効果が期待できるアミノ酸の一種の事です。
今日がそんなエルゴチオネインについて、食べ物から最も手軽に摂取できる方法をお伝えしていきます。
認知症予防や、抗酸化、健康寿命がキーワードです。

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エルゴチオネインとは

エルゴチオネインは、強力な抗酸化作用を持つ希少なアミノ酸誘導体です。
1909年にライ麦角菌から発見されましたが、動植物は自分で作ることができず、キノコや一部の細菌から摂取する必要があります。
エルゴチオネインは、脳や肝臓、腎臓、赤血球、皮膚などに貯蔵され、活性酸素を消去したり、紫外線や遺伝子損傷を抑制したりすることで、

認知機能や記憶力の向上、認知症やアルツハイマー病の予防、皮膚の老化防止などに役立つと考えられています。
エルゴチオネインを多く含む食品は、たもぎ茸やシイタケ、ヒラタケなどのキノコ類です。
2021年には、たもぎ茸由来のエルゴチオネインを含む日本初の機能性表示食品が消費者庁に受理されました。

また、睡眠不足などが原因で脳内に蓄積する「βアミロイド（アミロイドβ）」による
学習能力の低下や記憶力の低下を抑制する効果も報告されています。

アミロイドβについては以下の記事で詳しく紹介しています。

 

[getpost title=”アミロイドβと睡眠の関係は？寝る事が認知症予防？” id=”265″ cat_name=”1″ date=”0″]

 

エルゴチオネインにはどんな効果が期待できるの？

エルゴチオネインの効果には、以下のようなものがあります。

 

活性酸素を除去する効果：

エルゴチオネインは、DNAの損傷や過酸化脂質の生成を防ぐ強力な抗酸化作用を持ちます。
活性酸素は、紫外線やストレス、加齢などによって発生し、ガンや動脈硬化、認知症などの病気の原因となります。
エルゴチオネインは、活性酸素を消去することで、これらの病気の予防に役立つと考えられています。

 

活性酸素とは

活性酸素とは、呼吸によって取り込んだ酸素の一部が通常よりも活性化した状態のことです。
ヒトを含む哺乳類の場合、取り込んだ酸素の数％が活性酸素になるといわれています。
活性酸素には、フリーラジカルとそうでないものがあります。

フリーラジカルとは、不対電子を持ち、他の物質と反応しやすい分子や原子のことです。
活性酸素の中でも、スーパーオキシドアニオンラジカルやヒドロキシルラジカルはフリーラジカルです。
過酸化水素や一重項酸素はフリーラジカルではありません。

活性酸素は、ヒトの体内で様々な働きをしています。
例えば、免疫細胞が活性酸素を使って病原体を攻撃したり、細胞間の情報伝達に関与したりすることが知られています。
そのため、活性酸素は生命維持に必要なものです。

しかし、活性酸素が過剰に発生すると、細胞や組織を傷つけることがあります。
これを酸化ストレスと呼びます。

酸化ストレスが起こると、DNAや脂質、タンパク質などが変性して、老化や病気の原因になることがあります。
活性酸素が増える原因には、紫外線や放射線、タバコやアルコール、ストレスや不規則な生活などが挙げられます。

これらを避けることで、活性酸素の発生を抑えることができます。

また、抗酸化物質を摂取することも有効です。
抗酸化物質とは、活性酸素を除去したり発生を防いだりする物質のことです。
ビタミンCやビタミンE、ポリフェノールなどが代表的な抗酸化物質です。

これらは野菜や果物、お茶やコーヒーなどに含まれています。
以上が、活性酸素についての説明です。
適度な量であれば必要なものですが、増えすぎると健康に悪影響を及ぼす可能性があります。

 

美肌効果：

エルゴチオネインは、紫外線による肌の老化を抑制する効果があります。
紫外線は、肌のハリや弾力を保つエラスチンやコラーゲンを分解する酵素を活性化させたり、シミやそばかすの原因となるメラニンを生成させたりします。
エルゴチオネインは、これらの酵素の活性を阻害したり、メラニンの生成を抑制したりすることで、しわやたるみ、シミなどの肌トラブルを防ぎます。

 

認知機能の改善効果：

エルゴチオネインは、脳神経細胞へのダメージを緩和する効果があります。
脳神経細胞は、活性酸素によって傷つきやすく、その結果、記憶力や判断力などの認知機能が低下したり、
認知症やアルツハイマー病などの神経変性疾患が発症したりします。

エルゴチオネインは、活性酸素による神経細胞へのダメージを防ぐことで、認知機能の向上や認知症やアルツハイマー病の予防に役立つと考えられています。

 

以上がエルゴチオネインの主な効果です。
エルゴチオネインはキノコ類に多く含まれているため、キノコを積極的に食べることで摂取できます。
また、サプリメントや機能性表示食品としても販売されています。

 

エルゴチオネインはどう摂取すれば良いの？

エルゴチオネインを摂取する方法は、主に以下の2つがあります。

・エルゴチオネインを多く含む食品を食べる
・エルゴチオネインを含むサプリメントや機能性表示食品を摂る

エルゴチオネインを多く含む食品としては、キノコ類が有名です。
特にタモギダケやササクレヒトヨタケには、他のキノコよりも高い濃度でエルゴチオネインが含まれています。
他にも、麹菌や納豆菌などの発酵食品にもエルゴチオネインが含まれています。

エルゴチオネインを含むサプリメントや機能性表示食品としては、タモギダケエキスやエルゴチオネイン粉末などが販売されています。
これらは、食事から十分に摂取できない場合や、より効率的に摂取したい場合に便利です。

エルゴチオネインの必要摂取量については、明確な基準はありませんが、一般的には1日5mgから12mg程度が目安とされています。
過剰摂取による健康被害の報告はありませんが、必要以上に摂取する必要はありません。

 

エルゴチオネインを多く含む食材

エルゴチオネインは、キノコ類などの菌類や一部の細菌類のみが生合成できるアミノ酸です。
そのため、エルゴチオネインを多く含む食材としては、キノコ類が最も有名です。

キノコ類の中でも、特にタモギダケやササクレヒトヨタケには、他のキノコよりも高い濃度でエルゴチオネインが含まれています。
たとえば、タモギダケは100gあたり約125.6mg、ササクレヒトヨタケは100gあたり約27.4mgのエルゴチオネインを含んでいます。
他にも、シイタケやエリンギ、エノキダケ、マイタケなどの一般的なキノコにもエルゴチオネインが含まれています。

また、キノコ類以外にも、麹菌や納豆菌などの発酵食品にもエルゴチオネインが含まれています。
例えば、甘酒や塩こうじなどは、麹菌からエルゴチオネインを摂取できます。

さらに、小豆や黒豆などの豆類やオートブランなどの穀物類にも微量ながらエルゴチオネインが含まれています。
ただし、これらの食材からエルゴチオネインを十分に摂取するのは難しいでしょう。

以上が、エルゴチオネインを多く含む食材についての説明です。
キノコ類を中心に食事から摂取することがおすすめです。

 

一日の摂取量の目安量である5～12mgのエルゴチオネインとは

スーパーで見かける一般的なきのことして、エリンギ、マイタケ、しいたけ、えのきたけ、なめこなどがあります。
それぞれのきのこのエルゴチオネイン含有量は以下になります。

 

きのこの種類 エルゴチオネイン含有量
(乾燥100ｇあたり)		 エルゴチオネイン含有量
(生100ｇあたり)		 10mgのエルゴチオネイン
を摂るには
エリンギ 96mg 22.9mg 43.7g の生エリンギ
マイタケ 14mg 3.3mg 303.0g の生マイタケ
しいたけ 23mg 5.5mg 181.8g の生しいたけ
えのきたけ 98mg 23.4mg 42.7g の生えのきたけ
なめこ 20mg 4.8mg 208.3g の生なめこ
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「エルゴチオネインを多く含む食べ物は？」についてのまとめ

エルゴチオネインは、特定の食品のみに多く含まれる酵素で、手軽に取り入れるにはきのこを食事に取り入れたり、
サプリメントを使用することです。
しかし、サプリメントはそこそこ高額なのでできれば普段の食事から摂取したいですね。

正しい知識を持って効率的にエルゴチオネインを摂取し、より健康寿命を長くしたいですね。

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