Lycopen: top 9 sundhedsmæssige fordele ved denne kraftige antioxidant

Lycopen er en stærk antioxidant. Det findes overvejende i lyse røde fødevarer, herunder vandmelon, tomater og grapefrugt. Det er et karotenoid, der giver den karakteristiske røde farve til visse fødevarer.

Lycopen har været forbundet med flere sundhedsmæssige fordele. Vigtigst er det, at det har vist sig at hjælpe med behandlingen af ​​en lang række kræftformer (1). Det kan også fremme hjerte og syn sundhed.

I dette indlæg vil vi undersøge de forskellige måder, hvorpå lycopen kan gavne dit helbred.

Hvad er de sundhedsmæssige fordele ved lykopen?

De stærke antioxidantegenskaber ved lycopen bekæmper frie radikaler og oxidativ stress. De bekæmper betændelse og forhindrer derved alvorlige lidelser som kræft og hjertesygdomme. Lycopen beskytter også din hud takket være dens fotobeskyttende egenskaber.

1. Kan hjælpe kræftbehandling

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Lycopen bekæmper betændelse og viser dermed løfte om at hjælpe kræftbehandling (2). Det fjerner frie radikaler og reducerer oxidativ stress. På denne måde forhindrer den potentiel transformation af normale celler til kræftceller. Undersøgelser antyder, at denne antioxidant bedst absorberes, når den tages gennem fødevarer, der opvarmes, end dem, der er rå.

Lycopen har også en rolle at spille i forebyggelsen af ​​prostatakræft. Det inducerer frigivelse af visse afgiftningsproteiner, der hjælper med at forhindre prostatacancer (3). Imidlertid er der behov for flere undersøgelser og kliniske forsøg for at fastslå denne kendsgerning.

Tomater er blandt de rigeste kilder til lycopen. Forbrug af kogte tomater, som diskuteret, sikrer bedre lycopenoptagelse. Madlavning bryder grøntsagens cellevægge og frigiver antioxidanten (4).

Tomater kogt i olivenolie ser ud til at have en meget bedre biotilgængelighed af lycopen (4).

Derudover kan lycopen også reducere bivirkningerne ved kemoterapi takket være dets antiinflammatoriske egenskaber (5).

2. Kan fremme hjertesundhed

Lycopen er blandt de mange carotenoid antioxidanter i frugt og grøntsager, der fremmer hjertesundheden (6).

De antioxidante virkninger af lycopen kan fremme hjertesundheden og forhindre forekomster af hjerte-kar-sygdomme (7). Selvom der kræves flere menneskelige studier for at validere dette punkt, synes lycopen at vise løfte om at fremme hjertesundheden.

Lycopen havde også vist sig at være til gavn for patienter, der beskæftiger sig med hypertension og aterosklerose (8). Resultaterne af flere undersøgelser har imidlertid været lidt inkonsekvente.

3. Kan forbedre hjernens sundhed

Lycopen kan spille en rolle i forebyggelsen og behandlingen af ​​Alzheimers. Personer med Alzheimers viste sig at have lavere niveauer af serumlycopen. Antioxidanten viste sig at dæmpe oxidativ skade (9).

Undersøgelser har vist, at denne antioxidant kan forsinke lammelse ved at korrigere beskadigede celler og beskytte de sunde (9).

Lycopen kan også mindske risikoen for slagtilfælde. Det bekæmper frie radikaler, der kan beskadige DNA'et og andre skrøbelige cellestrukturer. Det kan beskytte celler på måder, som andre antioxidanter ikke kan.

I undersøgelser viste det sig, at mænd med den højeste mængde lycopen i deres blod havde 55% lavere chancer for at få nogen form for slagtilfælde (10).

Lycopen kan opnå dette ved at forhindre blod i at størkne (10).

Lycopen kan også beskytte nerverne mod de dårlige virkninger af højt kolesteroltal (11).

4. Kan forbedre visionen

Lycopen kan hjælpe med at reducere oxidativ stress relateret til grå stær. I dyreforsøg viste rotter fodret med lycopen en synlig forbedring i grå stær (12).

Antioxidanten kan også reducere risikoen for aldersrelateret makuladegeneration. Patienter, der beskæftiger sig med øjensygdommen, viste sig at have lave serumniveauer af lycopen (13).

Den vigtigste årsag til næsten alle synsforstyrrelser er oxidativ stress. Da lycopen kæmper med oxidativt stress, kan det hjælpe med at forhindre langsigtede synsproblemer (14).

5. Kan styrke knogler

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Hos hunrotter blev lycopen vist sig at fremme knoglemineraltæthed. Antioxidanten kunne bekæmpe oxidativ stress og have gavnlige virkninger på knoglesundheden. Lycopenindtagelse kan lette knogledannelse og hæmme knogleresorption (15).

Kombination af lycopen og motion kan også bidrage til knoglesundheden (16).

I rotteundersøgelser havde behandling med lycopen også genoprettet knoglestyrke og knoglemikroarkitektur. Det opnår dette ved at bekæmpe oxidativ stress, der kan svække knogler (17).

6. Hjælper med at helbrede solskoldning

Undersøgelser viser, at lycopen kan tilbyde beskyttelse mod erytem (overfladisk rødmen i huden) induceret af ultraviolette stråler (18). Lycopen er en antioxidant, der er effektiv til at fjerne frie radikaler.

Antioxidanten er involveret i det lysbeskyttende system i planter og hjælper med at forhindre UV-skader hos mennesker. Diætkarotenoider, som lycopen, kan bidrage til livslang beskyttelse mod UV-stråling (19). På denne måde kan antioxidanten hjælpe med at helbrede solskoldning.

7. Kan lindre smerter

Lycopen viste sig at reducere neuropatisk smerte i tilfælde af perifer nerveskade. Det opnåede dette ved at vende funktionen af ​​tumornekrosefaktor, som er et stof i den menneskelige krop, der udløser betændelse (20).

Lycopen svækkede også termisk hyperalgesi i rotte modeller. Termisk hyperalgesi er opfattelsen af ​​varme som smerte, især ved unormalt høj følsomhed (21).

Lycopen hjælper også med at reducere sensibilisering af smertereceptorer og derved reducere smerte (22).

8. Kan behandle infertilitet

Lycopen viste sig at øge sædtal med så meget som 70%. De antioxidante egenskaber ved lycopen kan hjælpe med at øge sædkvaliteten. Da forbindelsen også reducerer risikoen for kræft i prostata, kan den yderligere fremme reproduktiv sundhed (da prostata producerer sædvæske) (23).

Imidlertid er de fleste undersøgelser udført i denne henseende observationelle (24). Vi har brug for mere konkret forskning for at konkludere.

Lycopen kan også behandle priapisme hos mænd. Priapisme er en tilstand præget af vedvarende smertefulde erektioner af penis. Det kan føre til tørring af det erektile væv og til sidst føre til erektil dysfunktion (25).

9. Kan fremme hudens sundhed

Lycopen er blandt klassen af ​​antioxidanter, der er kendt for deres fotobeskyttende egenskaber. Det (sammen med beta-caroten) er det dominerende carotenoid i det humane væv og hjælper med at modulere hudens egenskaber (26).

Denne forbindelse mildner også oxidativ skade i hudvæv (26).

Tilskud med lycopen viste sig også at forbedre hudens struktur og reducere rynkernes udseende (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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