Likopen: prvih 9 zdravstvenih blagodati ovog moćnog antioksidansa

Likopen je moćan antioksidans. Uglavnom se nalazi u svijetlocrvenoj hrani, uključujući lubenicu, rajčicu i grejp. To je karotenoid koji određenim namirnicama daje karakterističnu crvenu boju.

Likopen je povezan s nekoliko zdravstvenih blagodati. Što je najvažnije, utvrđeno je da pomaže u liječenju širokog spektra karcinoma (1). Također može promovirati zdravlje srca i vida.

U ovom ćemo postu istražiti razne načine na koje likopen može koristiti vašem zdravlju.

Koje su zdravstvene prednosti likopena?

Snažna antioksidativna svojstva likopena bore se protiv slobodnih radikala i oksidativnog stresa. Oni se bore protiv upala, čime sprečavaju ozbiljne bolesti poput raka i bolesti srca. Likopen također štiti vašu kožu zahvaljujući svojim fotoprotektivnim svojstvima.

1. Može pomoći liječenju raka

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Likopen se bori protiv upala, pokazujući time obećanje u pomaganju u liječenju raka (2). Uklanja slobodne radikale i smanjuje oksidativni stres. Na taj način sprječava potencijalnu transformaciju normalnih stanica u stanice raka. Studije sugeriraju da se ovaj antioksidans najbolje apsorbira ako se uzima kroz zagrijanu hranu od one koja je sirova.

Likopen također mora imati ulogu u prevenciji raka prostate. Potiče oslobađanje određenih proteina za detoksikaciju koji pomažu u prevenciji raka prostate (3). Međutim, potrebno je više studija i kliničkih ispitivanja kako bi se utvrdila ova činjenica.

Rajčica je među najbogatijim izvorima likopena. Konzumacija kuhanih rajčica, kao što je već rečeno, osigurava bolju apsorpciju likopena. Kuhanje razbija stanične stijenke povrća i oslobađa antioksidans (4).

Čini se da rajčica kuhana na maslinovom ulju ima mnogo bolju bioraspoloživost likopena (4).

Uz to, likopen također može smanjiti nuspojave kemoterapije, zahvaljujući svojim protuupalnim svojstvima (5).

2. Svibanj promiče zdravlje srca

Likopen je jedan od mnogih karotenoidnih antioksidansa u voću i povrću koji promiču zdravlje srca (6).

Antioksidativni učinci likopena mogu poboljšati zdravlje srca i spriječiti pojavu kardiovaskularnih bolesti (7). Iako je za potvrđivanje ove točke potrebno više ispitivanja na ljudima, čini se da likopen obećava u promicanju zdravlja srca.

Likopen se također pokazao korisnim za pacijente koji se bave hipertenzijom i aterosklerozom (8). Međutim, rezultati nekoliko studija bili su pomalo nedosljedni.

3. Može poboljšati zdravlje mozga

Likopen može igrati ulogu u prevenciji i liječenju Alzheimerove bolesti. Utvrđeno je da osobe s Alzheimerovom bolešću imaju nižu razinu serumskog likopena. Utvrđeno je da antioksidans umanjuje oksidativno oštećenje (9).

Studije su otkrile da ovaj antioksidans može odgoditi paralizu ispravljanjem oštećenih stanica i zaštitom zdravih (9).

Likopen također može smanjiti rizik od moždanog udara. Bori se protiv slobodnih radikala koji mogu oštetiti DNA i druge krhke stanične strukture. Može zaštititi stanice na način na koji to drugi antioksidanti ne mogu.

U studijama je utvrđeno da muškarci s najvećom količinom likopena u krvi imaju 55% manje šanse za bilo kakav moždani udar (10).

Likopen to može postići sprečavanjem zgrušavanja krvi (10).

Likopen također može zaštititi živce od štetnih učinaka visokog kolesterola (11).

4. Neka poboljša vid

Likopen može pomoći u smanjenju oksidacijskog stresa vezanog uz mrenu. U ispitivanjima na životinjama, štakori hranjeni likopenom pokazali su vidljivo poboljšanje katarakte (12).

Antioksidans također može smanjiti rizik od dobne degeneracije makule. Utvrđeno je da pacijenti koji se bave očnom bolešću imaju nisku razinu likopena u serumu (13).

Glavni uzrok gotovo svih poremećaja vida je oksidativni stres. Budući da se likopen bori s oksidativnim stresom, to može pomoći u sprečavanju dugoročnih problema s vidom (14).

5. svibanj ojačati kosti

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Utvrđeno je da likopen kod ženki štakora potiče mineralnu gustoću kostiju. Antioksidans se može boriti protiv oksidacijskog stresa i imati blagotvorne učinke na zdravlje kostiju. Unos likopena može olakšati stvaranje kostiju i inhibirati resorpciju kostiju (15).

Kombinacija likopena i vježbanja također može pridonijeti zdravlju kostiju (16).

U ispitivanjima na štakorima, liječenje likopenom također je vratilo snagu kostiju i mikroarhitekturu kostiju. To postiže borbom protiv oksidativnog stresa koji bi mogao oslabiti kosti (17).

6. Pomaže u liječenju opeklina

Studije pokazuju da likopen može pružiti zaštitu protiv eritema (površinskog crvenila kože) izazvanog ultraljubičastim zrakama (18). Likopen je antioksidans učinkovit u uklanjanju slobodnih radikala.

Antioksidans je uključen u sustav zaštite biljaka od svjetlosti i pomaže u sprečavanju oštećenja od UV zraka kod ljudi. Dijetalni karotenoidi, poput likopena, mogu pridonijeti cjeloživotnoj zaštiti od UV zračenja (19). Na taj način antioksidans može pomoći u zacjeljivanju opeklina.

7. Može ublažiti bol

Utvrđeno je da likopen smanjuje neuropatsku bol u slučaju ozljede perifernog živca. To je postiglo preokrenuvši funkcioniranje faktora nekroze tumora, koji je tvar u ljudskom tijelu koja pokreće upalu (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 ima stroge smjernice za izvor i oslanja se na recenzirane studije, akademske istraživačke institucije i medicinska udruženja. Izbjegavamo koristiti tercijarne reference. Čitajući našu uredničku politiku možete saznati više o tome kako osiguravamo da je naš sadržaj točan i aktualan.

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