Likopenas: 9 populiariausi šio galingo antioksidanto privalumai sveikatai

Likopenas yra galingas antioksidantas. Jo daugiausia yra ryškiai raudonuose maisto produktuose, įskaitant arbūzą, pomidorus ir greipfrutus. Tai yra karotenoidas, suteikiantis tam tikriems maisto produktams būdingą raudoną spalvą.

Likopenas siejamas su keletu naudos sveikatai. Svarbiausia, kad nustatyta, kad jis padeda gydyti įvairiausius vėžius (1). Tai taip pat gali skatinti širdies ir regos sveikatą.

Šiame įraše mes ištirsime įvairius būdus, kaip likopenas gali būti naudingas jūsų sveikatai.

Kokia yra likopeno nauda sveikatai?

Galingos likopeno antioksidacinės savybės kovoja su laisvaisiais radikalais ir oksidaciniu stresu. Jie kovoja su uždegimu, taip išvengdami rimtų negalavimų, tokių kaip vėžys ir širdies ligos. Likopenas taip pat apsaugo jūsų odą dėl savo fotoprotekcinių savybių.

1. Gali padėti vėžio gydymas

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Likopenas kovoja su uždegimu, tuo parodydamas pažadą padėti gydyti vėžį (2). Jis pašalina laisvuosius radikalus ir sumažina oksidacinį stresą. Tokiu būdu jis užkerta kelią galimam normalių ląstelių virsmui į vėžines ląsteles. Tyrimai rodo, kad šis antioksidantas geriausiai absorbuojamas vartojant pašildytus maisto produktus nei žalius.

Likopenas taip pat vaidina svarbų vaidmenį prostatos vėžio prevencijoje. Tai skatina tam tikrų detoksikacijos baltymų išsiskyrimą, kurie padeda išvengti prostatos vėžio (3). Tačiau norint nustatyti šį faktą, reikia atlikti daugiau tyrimų ir klinikinių tyrimų.

Pomidorai yra vieni turtingiausių likopeno šaltinių. Kaip aptarta, vartojant virtus pomidorus, geresnė likopeno absorbcija. Gaminant maistą sulaužomos daržovės ląstelių sienelės ir išsiskiria antioksidantas (4).

Panašu, kad alyvuogių aliejuje virti pomidorai pasižymi daug geresniu likopeno biologiniu prieinamumu (4).

Be to, likopenas taip pat gali sumažinti šalutinį chemoterapijos poveikį dėl savo priešuždegiminių savybių (5).

2. Gali skatinti širdies sveikatą

Likopenas yra vienas iš daugelio vaisiuose ir daržovėse esančių karotinoidų antioksidantų, kurie skatina širdies sveikatą (6).

Antioksidacinis likopeno poveikis gali skatinti širdies sveikatą ir užkirsti kelią širdies ir kraujagyslių ligų pasireiškimui (7). Nors norint patvirtinti šį punktą reikia atlikti daugiau žmonių tyrimų, atrodo, kad likopenas skatina širdies sveikatą.

Likopenas taip pat buvo naudingas pacientams, sergantiems hipertenzija ir ateroskleroze (8). Tačiau kelių tyrimų rezultatai buvo šiek tiek nenuoseklūs.

3. Gali pagerinti smegenų sveikatą

Likopenas gali atlikti svarbų vaidmenį prevencijoje ir gydant Alzheimerio ligą. Nustatyta, kad asmenims, sergantiems Alzheimerio liga, likopeno kiekis serume yra mažesnis. Nustatyta, kad antioksidantas silpnina oksidacinį pažeidimą (9).

Tyrimai parodė, kad šis antioksidantas gali atitolinti paralyžių, koreguodamas sugadintas ląsteles ir apsaugodamas sveikas (9).

Likopenas taip pat gali sumažinti insulto riziką. Jis kovoja su laisvaisiais radikalais, kurie gali pažeisti DNR ir kitas trapias ląstelių struktūras. Jis gali apsaugoti ląsteles taip, kaip kiti antioksidantai negali.

Tyrimų metu nustatyta, kad vyrams, kurių kraujyje yra didžiausias likopeno kiekis, 55% mažesnė tikimybė patirti bet kokį insultą (10).

Likopenas gali tai pasiekti, neleisdamas kraujui krešėti (10).

Likopenas taip pat gali apsaugoti nervus nuo blogo didelio cholesterolio poveikio (11).

4. Gali sustiprinti regėjimą

Likopenas gali padėti sumažinti oksidacinį stresą, susijusį su katarakta. Tyrimų su gyvūnais metu žiurkės, šeriamos likopenu, parodė akivaizdų kataraktos pagerėjimą (12).

Antioksidantas taip pat gali sumažinti su amžiumi susijusios geltonosios dėmės degeneracijos riziką. Nustatyta, kad pacientams, sergantiems akių liga, yra mažas likopeno kiekis serume (13).

Pagrindinė beveik visų regėjimo sutrikimų priežastis yra oksidacinis stresas. Kadangi likopenas kovoja su oksidaciniu stresu, tai gali padėti išvengti ilgalaikių regėjimo problemų (14).

5. Gali sustiprinti kaulus

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Nustatyta, kad žiurkių patelėms likopenas skatina kaulų mineralų tankį. Antioksidantas galėtų kovoti su oksidaciniu stresu ir teigiamai paveikti kaulų sveikatą. Likopeno vartojimas gali palengvinti kaulų formavimąsi ir slopinti kaulų rezorbciją (15).

Likopeno ir mankštos derinimas taip pat gali prisidėti prie kaulų sveikatos (16).

Tyrimų su žiurkėmis metu gydymas likopenu taip pat atstatė kaulų stiprumą ir kaulų mikroarchitektūrą. Tai pasiekiama kovojant su oksidaciniu stresu, kuris gali susilpninti kaulus (17).

6. Padeda išgydyti saulės nudegimą

Studies show that lycopene can offer protection against erythema (superficial reddening of the skin) induced by ultraviolet rays (18). Lycopene is an antioxidant efficient in scavenging free radicals.

The antioxidant is involved in the light-protecting system in plants and helps prevent UV damage in humans. Dietary carotenoids, like lycopene, may contribute to life-long protection against UV radiation (19). This way, the antioxidant can help heal sunburn.

7. Can Relieve Pain

Lycopene was found to reduce neuropathic pain in the case of peripheral nerve injury. It achieved this by reversing the functioning of tumor necrosis factor, which is a substance in the human body that triggers inflammation (20).

Lycopene also attenuated thermal hyperalgesia in rat models. Thermal hyperalgesia is the perception of heat as pain, especially at abnormally high sensitivity (21).

Lycopene also helps reduce the sensitization of pain receptors, thereby reducing pain (22).

8. May Treat Infertility

Lycopene was found to boost sperm count by as much as 70%. The antioxidant properties of lycopene may help boost sperm quality. Since the compound also cuts the risk of cancer of the prostate, it can further promote reproductive health (as the prostate gland makes seminal fluid) (23).

However, most studies done in this regard are observational (24). We need more concrete research to conclude.

Lycopene may also treat priapism in males. Priapism is a condition characterized by persistently painful erections of the penis. It can lead to the drying of the erectile tissue, eventually leading to erectile dysfunction (25).

9. Can Promote Skin Health

Lycopene is among the class of antioxidants that are known for their photoprotective properties. It (along with beta-carotene) is the dominating carotenoid in the human tissue and helps modulate skin properties (26).

This compound also mitigates oxidative damage in skin tissues (26).

Supplementing with lycopene was also found to improve skin texture and reduce the appearance of wrinkles (27).

As we saw, lycopene is among the most potent antioxidants. It scavenges free radicals and protects the body from the harmful effects of oxidative stress. Including foods rich in lycopene in your diet can go a long way in keeping you healthy and disease-free.

What Are The Top Food Sources Of Lycopene?

Lycopene is a carotenoid. It belongs to the class of antioxidants that are responsible for certain foods’ characteristic colors. Following are the foods rich in lycopene:

• Tomatoes – 1 cup of sun-dried tomatoes (54 grams) contains 25 milligrams of lycopene (28).
• Watermelon – 1 ½ cups of watermelon contain about 13 milligrams of lycopene (29).
• Bell peppers – 100 grams of bell peppers contain about 5 milligrams of lycopene (30).
• Papaya – 1 small fruit (157 grams) contains 2 milligrams of lycopene (31).
• Grapefruit – 1 cup of grapefruit (250 grams) contains about 1 milligram of lycopene (32).

Including these foods in your diet on a regular basis can benefit your health in various ways. But what if you are short of time and cannot eat all these foods? Would supplements work?

What About Lycopene Supplements?

You may take lycopene through supplements. But research is inconclusive. Some reports suggest that the benefits of lycopene could be stronger when you get it from whole foods (33).

In other studies, smokers had a higher risk of cancer when on beta-carotene supplements (34).

Hence, talk to your nutritionist/health care provider before taking supplements. Remember, they are not replacements.

But even when you are taking lycopene through foods, you may want to keep a few things in mind.

Does Lycopene Have Any Side Effects?

• Lycopenemia

Lycopenemia is a harmless skin condition caused by an excessive intake of foods containing lycopene. The symptoms include reddish discoloration of the skin (35).

• Pregnancy

The effects of lycopene during pregnancy are mixed. While a few reports state increased birth weight in infants, others show reduced infant birth weight post the intake of lycopene by the mothers (36). Hence, please consult your doctor before taking lycopene during pregnancy or breastfeeding.

Any Specific Dosage?

Experts recommend at least 10 milligrams of lycopene per day (10). The average lycopene intake in the United States is 5.7 mg to 10.5 mg per day, for every individual (37).

Conclusion

The antioxidant properties of lycopene are well researched. Making it a part of your daily diet can keep you away from serious ailments, including cancer and heart disease. When you couple this with an overall healthy diet and lifestyle, you will enjoy great vitality.

Just be wary of the supplements. Please check with an expert before you go with them.

How much of lycopene do you think you are having every day? Do you plan to increase the intake? Do let us know your thoughts by leaving a comment in the box below.

Expert’s Answers For Readers’ Questions

Does lycopene help in weight loss?

Lycopene’s ability to induce weight loss is not proven, and also is highly unlikely. It is a powerful antioxidant that fights inflammation and oxidative stress, preventing related diseases.

37 sources

„Stylecraze“ turi griežtas apskaitos gaires ir remiasi recenzuojamais tyrimais, akademinių tyrimų įstaigomis ir medicinos asociacijomis. Vengiame naudoti tretines nuorodas. Skaitydami redakcijos politiką galite sužinoti daugiau apie tai, kaip užtikriname, kad mūsų turinys yra tikslus ir aktualus.

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