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妊婦さんが摂取すると良い「葉酸」ってなんだ?

f:id:bb9112ks-yasu:20180915214807j:plain

 赤ちゃんが欲しい、赤ちゃんの健康にも気を遣いたい……と感じる女性なら一度は耳にしたことがある「葉酸」
自身の体を気遣うのはもちろんのこと、赤ちゃんの健康も両立できる葉酸は
正に一石二鳥の理想的な物質でもあります。
「葉酸」とはビタミンB*1の一種であり、実は生活する上で足りなくなることは殆どありません。

では、通常時にはあまり気を使わなくて良い「葉酸」がなぜ妊婦さんに重要と言われているのでしょうか?
この記事ではその理想的な摂取量・食品から、具体的効果を分かりやすく解説していきます。 

葉酸の具体的なはたらき

赤血球・血液の生産を促進

赤血球は血液中に多く含まれ、人間の体全体に酸素を供給する役割があります。

赤色の細胞で、人間の血液が赤いのもそのためです。
葉酸と共に鉄を摂取することで、赤血球の主成分であるヘモグロビン中のヘム鉄が増加し、酸素と結合しやすくなります。
血液そのものの量も、葉酸を摂取することによって増加します。

細胞の生産を促進

細胞とは人間を形作る最小単位のことです。細胞が増え・大きくなることで身長が伸びます。
特に成長期には体の発育を大きく左右するため、男女問わず必要不可欠な要素であるといえます。  

f:id:bb9112ks-yasu:20180915215511j:plain

足りないとどうなるの?

母体に生じる症状

貧血症状

赤血球が足りなくなってしまうと体に酸素が行きわたらず、
目まいや息切れ等、貧血の症状が現れます。

特に女性は男性と違い月経があることから、赤血球が排出されやすく貧血症状が起きやすいとも言われています。
そのため、通常時では意識する必要があまりない葉酸ですが、生理中の体調を気にするのであれば、意識的に摂取しておきたいですね。

母乳の不足

母乳は血液から生産されています。
(赤血球のみ取り除かれてこしだされるため、母乳は赤色ではなく白色をしています)
そのため、造血作用が十分ではない場合、血液の量が減少し、十分な量・質の母乳を生産することができません。

特に赤ちゃんを母乳で育てたい・健康的な母乳で産後の生育も気遣いたい、と考えるお母さんには葉酸の不足は絶対に避けたいですよね。

f:id:bb9112ks-yasu:20180915215452j:plain

 赤ちゃんに生じる症状

様々な先天的障害 (妊娠中の葉酸不足)

特に妊娠中に葉酸が不足した場合、前述したように「細胞の生産」が妨げられます。
赤ちゃんは妊娠時の受精卵の状態からわずか10ヶ月で3000gほどまで大きくなりますから、大人よりもたくさん細胞を生産する必要があります。

特に妊娠4週~10週が最も大きく赤ちゃんが成長する時期ですが、この時期には妊娠に気づかない女性も多く、気が付いたころには……、という不安も十分にあります。

細胞の生産が上手に進まなかった場合、赤ちゃんの身体の一部で形成障害が起こります (神経管閉鎖障害等)
そのため、妊娠を希望する段階で葉酸の重要性を意識しているかどうかは、赤ちゃんの母体内での成長に大きな影響を与えているのです!

免疫不全 (授乳中の葉酸不足)

軽い風邪を引いたとして、大人なら数日休めば難なく完治できますよね。これは体内にある抵抗物質が病原菌を追い出そうと人間の意識と関係なくはたらくためです。
この作用を「免疫」と言います。

生まれたばかりの赤ちゃんは病原菌に対して全く免疫を持たない状態ですので、軽い風邪でも命に関わる可能性があります。
そのため、母乳を飲むことにより、お母さんの体内の免疫を貰うことができます。

ですがお母さんの葉酸不足により母乳の出が悪かったり、質に問題があると、赤ちゃんに十分な免疫を分けてあげることができません。

具体的な摂取量と過剰のリスク

いくら葉酸を取れば良いの?

具体的数値を述べると
女性の推奨摂取量(18歳~70歳以上):240μg
妊娠を計画している女性・妊婦:400μg
授乳婦:340μg

厚生労働省発表*2

例えばほうれん草のみから葉酸を摂取しようとすると、200gに対して400μgの葉酸が含まれているので1日400μgの葉酸、というのは意識的に摂取していかないと到達が難しいと言えるでしょう。

過剰のリスク

葉酸は水溶性ビタミンですので、不要な分は尿に溶けて対外に排出されます。
ですので通常の食事による少量の過剰ではほぼ体内異常の心配は無いと言えます。

ただ、サプリメント等で意識的に大量摂取した場合、摂取耐容上限量 (人体で耐えらる上限の目安) を超過し、食欲不振・吐き気……等過剰症のリスクがあります。
もしサプリメントから葉酸を摂取したい場合、1日の目安量はしっかりと守りましょう。 

関連食品・理想的な摂取方法

  • ほうれん草、アスパラガス等の野菜
  • 牛や鳥のレバー
  • ジャガイモやサツマイモ
  • 甘酒

特にレバーには100gあたり1000μgと大量に含まれています。
緑黄色野菜を大量に摂取する以外にもイモや果物からも摂取することができます。甘酒からも摂取できるのは驚きですね。

妊娠中に必要な栄養は葉酸だけではないため、様々な食材から葉酸を摂取することにより、結果として他の栄養分も十分に摂取することが出来ます。
計算し、足りない分をサプリメントで補うことにより、過剰摂取を防ぐこともできるでしょう。 

f:id:bb9112ks-yasu:20180915214918j:plain

最後に

今後は葉酸を効率的に摂取できるレシピや、葉酸以外に必要な栄養素等についてご紹介していきます。
ここまで読んで下さりありがとうございました。

 

*1:体内の化学反応を手助けする水に溶ける物質のこと

*2:https://www.mhlw.go.jp/file/05-Shingikai-10901000-Kenkoukyoku-Soumuka/0000114401.pdf

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