Lykopen: topp 9 helsemessige fordeler av denne kraften antioksidant

Lykopen er en kraftig antioksidant. Det finnes hovedsakelig i knallrød mat, inkludert vannmelon, tomater og grapefrukt. Det er et karotenoid som gir den karakteristiske røde fargen til visse matvarer.

Lykopen har vært knyttet til flere helsemessige fordeler. Viktigst, det har vist seg å hjelpe til med behandling av et bredt spekter av kreftformer (1). Det kan også fremme hjerte- og synshelse.

I dette innlegget vil vi utforske de forskjellige måtene lykopen kan være til fordel for helsen din.

Hva er helsemessige fordeler med lykopen?

De kraftige antioksidantegenskapene til lykopen bekjemper frie radikaler og oksidativt stress. De bekjemper betennelse og forhindrer dermed alvorlige plager som kreft og hjertesykdom. Lykopen beskytter også huden din takket være dens fotobeskyttende egenskaper.

1. Kan hjelpe kreftbehandling

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Lykopen bekjemper betennelse, og viser dermed løfte om å hjelpe kreftbehandling (2). Det fjerner frie radikaler og reduserer oksidativt stress. På denne måten forhindrer den potensiell transformasjon av normale celler til kreftceller. Studier antyder at denne antioksidanten absorberes best når den tas gjennom matvarer som er oppvarmet enn de som er rå.

Lykopen har også en rolle å spille i forebygging av prostatakreft. Det induserer frigjøring av visse avgiftningsproteiner som hjelper til med å forhindre prostatakreft (3). Imidlertid er det behov for flere studier og kliniske studier for å fastslå dette faktum.

Tomater er blant de rikeste kildene til lykopen. Å forbruke kokte tomater, som diskutert, sikrer bedre lycopenopptak. Matlaging ødelegger celleveggene i grønnsaken og frigjør antioksidanten (4).

Tomater tilberedt i olivenolje ser ut til å ha mye bedre biotilgjengelighet av lykopen (4).

I tillegg kan lykopen også redusere bivirkningene av cellegift, takket være dets betennelsesdempende egenskaper (5).

2. Kan fremme hjertehelse

Lykopen er blant de mange karotenoidantioksidanter i frukt og grønnsaker som fremmer hjertehelsen (6).

Antioksidanteffektene av lykopen kan fremme hjertehelsen og forhindre forekomster av hjerte- og karsykdommer (7). Selv om det er nødvendig med flere studier på mennesker for å validere dette punktet, ser det ut til at lykopen viser løfte om å fremme hjertehelsen.

Lykopen hadde også vist seg å være til fordel for pasienter som har med hypertensjon og aterosklerose (8). Resultatene av flere studier har imidlertid vært litt inkonsekvente.

3. Kan forbedre hjernens helse

Lykopen kan spille en rolle i forebygging og behandling av Alzheimers. Individer med Alzheimers ble funnet å ha lavere nivåer av lykopen i serum. Antioksidanten ble funnet å dempe oksidativ skade (9).

Studier har funnet at denne antioksidanten kan forsinke lammelse ved å korrigere ødelagte celler og beskytte de sunne (9).

Lykopen kan også redusere risikoen for hjerneslag. Den bekjemper frie radikaler som kan skade DNA og andre skjøre cellestrukturer. Det kan beskytte celler på måter andre antioksidanter ikke kan.

I studier ble det funnet at menn med den høyeste mengden lykopen i blodet hadde 55% lavere sjanser for å få noen slag (10).

Lykopen kan oppnå dette ved å forhindre at blod koagulerer (10).

Lykopen kan også beskytte nervene mot de dårlige effektene av høyt kolesterol (11).

4. Kan forbedre visjonen

Lykopen kan bidra til å redusere oksidativt stress relatert til grå stær. I dyreforsøk viste rotter matet med lykopen en synlig forbedring i grå stær (12).

Antioksidanten kan også redusere risikoen for aldersrelatert makuladegenerasjon. Pasienter som har med øyesykdommen ble funnet å ha lave serumnivåer av lykopen (13).

Den viktigste årsaken til nesten alle synsforstyrrelser er oksidativt stress. Siden lykopen kjemper mot oksidativt stress, kan det bidra til å forhindre langsiktige synsproblemer (14).

5. Kan styrke bein

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Hos hunnrotter ble lykopen funnet å fremme beinmineraltetthet. Antioksidanten kan bekjempe oksidativt stress og ha gunstige effekter på beinhelsen. Lykopeninntak kan lette beindannelse og hemme beinresorpsjon (15).

Å kombinere lykopen og trening kan også bidra til beinhelsen (16).

I rotteundersøkelser hadde behandling med lykopen også gjenopprettet beinstyrke og beinmikroarkitektur. Det oppnår dette ved å bekjempe oksidativt stress som kan svekke bein (17).

6. Hjelper med å helbrede solbrenthet

Studier viser at lykopen kan tilby beskyttelse mot erytem (overfladisk rødhet i huden) indusert av ultrafiolette stråler (18). Lykopen er en antioksidant som er effektiv i å fjerne frie radikaler.

Antioksidanten er involvert i det lysbeskyttende systemet i planter og bidrar til å forhindre UV-skade hos mennesker. Karotenoider i kosten, som lykopen, kan bidra til livslang beskyttelse mot UV-stråling (19). På denne måten kan antioksidanten bidra til å helbrede solbrenthet.

7. Kan lindre smerter

Lykopen ble funnet å redusere nevropatisk smerte i tilfelle perifer nerveskade. Det oppnådde dette ved å reversere funksjonen til tumornekrosefaktor, som er et stoff i menneskekroppen som utløser betennelse (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

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