Kazalo:
- Kakšne zdravstvene koristi ima likopen?
- 1. Lahko pomaga pri zdravljenju raka
- 2. Lahko spodbuja zdravje srca
- 3. Lahko izboljša zdravje možganov
- 4. Naj izboljša vizijo
- 5. Lahko okrepi kosti
- 6. Pomaga pri zdravljenju sončnih opeklin
- 7. Lahko lajša bolečino
- 8. May Treat Infertility
- 9. Can Promote Skin Health
- What Are The Top Food Sources Of Lycopene?
- What About Lycopene Supplements?
- Does Lycopene Have Any Side Effects?
- Any Specific Dosage?
- Conclusion
- Expert’s Answers For Readers’ Questions
- 37 sources
Likopen je močan antioksidant. Najdemo ga predvsem v živo rdeči hrani, vključno z lubenico, paradižnikom in grenivko. Je karotenoid, ki določenim živilom daje značilno rdečo barvo.
Likopen je povezan z več koristmi za zdravje. Najpomembneje je, da je bilo ugotovljeno, da pomaga pri zdravljenju številnih vrst raka (1). Prav tako lahko spodbuja zdravje srca in vida.
V tej objavi bomo raziskali različne načine, kako lahko likopen koristi vašemu zdravju.
Kakšne zdravstvene koristi ima likopen?
Močne antioksidativne lastnosti likopena se borijo proti prostim radikalom in oksidativnemu stresu. Bojijo se proti vnetjem in s tem preprečujejo resne bolezni, kot so rak in bolezni srca. Likopen tudi ščiti kožo, zahvaljujoč njenim foto zaščitnim lastnostim.
1. Lahko pomaga pri zdravljenju raka
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Likopen se bori proti vnetjem in s tem obeta pomoč pri zdravljenju raka (2). Odstrani proste radikale in zmanjša oksidativni stres. Na ta način preprečuje potencialno preoblikovanje normalnih celic v rakave celice. Študije kažejo, da se ta antioksidant najbolje absorbira, če ga jemljemo skozi ogrevano hrano kot surovo.
Likopen ima tudi svojo vlogo pri preprečevanju raka na prostati. Spodbuja sproščanje nekaterih razstrupljevalnih beljakovin, ki pomagajo preprečevati rak prostate (3). Vendar je za ugotovitev tega dejstva potrebno več študij in kliničnih preskušanj.
Paradižnik spada med najbogatejše vire likopena. Uživanje kuhanih paradižnikov, kot smo že omenili, zagotavlja boljšo absorpcijo likopena. Kuhanje razbije celične stene zelenjave in sprosti antioksidant (4).
Zdi se, da imajo paradižniki, kuhani v oljčnem olju, veliko boljšo biološko uporabnost likopena (4).
Poleg tega lahko likopen zaradi svojih protivnetnih lastnosti zmanjša tudi neželene učinke kemoterapije (5).
2. Lahko spodbuja zdravje srca
Likopen je med mnogimi karotenoidnimi antioksidanti v sadju in zelenjavi, ki spodbujajo zdravje srca (6).
Antioksidativni učinki likopena lahko spodbujajo zdravje srca in preprečujejo pojav bolezni srca in ožilja (7). Čeprav je za potrditev te točke potrebno več študij na ljudeh, se zdi, da likopen obeta spodbujanje zdravja srca.
Izkazalo se je, da likopen koristi tudi bolnikom, ki se spopadajo s hipertenzijo in aterosklerozo (8). Rezultati nekaterih študij pa so bili nekoliko neskladni.
3. Lahko izboljša zdravje možganov
Likopen ima lahko vlogo pri preprečevanju in zdravljenju Alzheimerjeve bolezni. Ugotovljeno je bilo, da imajo posamezniki z Alzheimerjevo boleznijo nižji serumski likopen. Ugotovljeno je bilo, da antioksidant blaži oksidativno škodo (9).
Študije so pokazale, da lahko ta antioksidant upočasni ohromelost s popravljanjem poškodovanih celic in zaščito zdravih (9).
Likopen lahko tudi zmanjša tveganje za možgansko kap. Bori se s prostimi radikali, ki lahko poškodujejo DNA in druge krhke celične strukture. Celice lahko zaščiti na načine, ki jih drugi antioksidanti ne morejo.
V študijah so ugotovili, da imajo moški z največjo količino likopena v krvi 55% manj možnosti za kakršno koli možgansko kap (10).
Likopen lahko to doseže s preprečevanjem strjevanja krvi (10).
Likopen lahko tudi ščiti živce pred škodljivimi učinki visokega holesterola (11).
4. Naj izboljša vizijo
Likopen lahko pomaga zmanjšati oksidativni stres, povezan s sive mrene. V študijah na živalih so podgane, hranjene z likopenom, pokazale vidno izboljšanje katarakte (12).
Antioksidant lahko zmanjša tudi tveganje starostne degeneracije rumene pege. Ugotovljeno je bilo, da imajo bolniki z očesno boleznijo nizko koncentracijo likopena v serumu (13).
Glavni vzrok za skoraj vse motnje vida je oksidativni stres. Ker se likopen bori z oksidativnim stresom, lahko pomaga pri preprečevanju dolgoročnih težav z vidom (14).
5. Lahko okrepi kosti
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Ugotovljeno je bilo, da pri samicah podgan likopen spodbuja mineralno gostoto kosti. Antioksidant se lahko bori proti oksidativnemu stresu in blagodejno vpliva na zdravje kosti. Vnos likopena lahko olajša tvorbo kosti in zavira resorpcijo kosti (15).
Kombinacija likopena in gibanja lahko prispeva tudi k zdravju kosti (16).
V študijah na podganah je zdravljenje z likopenom obnovilo tudi trdnost kosti in mikroarhitekturo kosti. To doseže z bojem proti oksidativnemu stresu, ki bi lahko oslabil kosti (17).
6. Pomaga pri zdravljenju sončnih opeklin
Študije kažejo, da lahko likopen nudi zaščito pred eritemom (površinsko pordelost kože), ki ga povzročajo ultravijolični žarki (18). Likopen je antioksidant, ki učinkovito odstranjuje proste radikale.
Antioksidant je vključen v sistem za zaščito pred svetlobo v rastlinah in pomaga pri preprečevanju poškodb UV pri ljudeh. Karotenoidi v prehrani, tako kot likopen, lahko prispevajo k vseživljenjski zaščiti pred UV sevanjem (19). Na ta način lahko antioksidant pomaga pri zdravljenju sončnih opeklin.
7. Lahko lajša bolečino
Ugotovljeno je bilo, da likopen zmanjšuje nevropatsko bolečino v primeru poškodbe perifernega živca. To je dosegel z razveljavitvijo delovanja faktorja tumorske nekroze, ki je snov v človeškem telesu in sproži vnetje (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 smernice za nabavo in se opira na strokovne študije, akademske raziskovalne ustanove in zdravniška združenja. Izogibamo se uporabi terciarnih referenc. Če preberete našo uredniško politiko, lahko izveste več o tem, kako zagotavljamo, da je naša vsebina točna in aktualna.- Likopen v paradižniku: kemijske in fizikalne lastnosti, na katere vpliva predelava hrane, Kritični pregledi v biotehnologiji, Ameriška nacionalna medicinska knjižnica, Nacionalni inštitut za zdravje.
www.ncbi.nlm.nih.gov/pubmed/11192026
- Likopen v terapiji raka, Journal of Pharmacy & BioAllied Sciences, Ameriška nacionalna medicinska knjižnica, Nacionalni inštitut za zdravje.
www.ncbi.nlm.nih.gov/pmc/articles/PMC4832910/
- The Potential Role of Lycopene for the Prevention and Therapy of Prostate Cancer: From Molecular Mechanisms to Clinical Evidence, International Journal of Molecular Sciences, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC3742263/
- Role of lycopene in the prevention of cancer, International Journal of Nutrition, Pharmacology, Neurological Diseases.
www.ijnpnd.com/article.asp?issn=2231-0738;year=2012;volume=2;issue=3;spage=167;epage=170;aulast=Johary
- Lycopene and chemotherapy toxicity, Nutrition and Cancer, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pubmed/20924974
- Carotenoids and cardiovascular health, The American Journal of Clinical Nutrition, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pubmed/16762935/
- Lycopene and heart health, Molecular Nutrition & Food Research, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pubmed/22419532
- Lycopene and Vascular Health, Frontiers in Pharmacology, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC5974099/
- Lycopene attenuates Aβ1-42 secretion and its toxicity in human cell and Caenorhabditis elegans models of Alzheimer disease, Neuroscience Letters, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pubmed/26453763
- Lycopene-rich tomatoes linked to lower stroke risk, Harvard Medical School.
www.health.harvard.edu/blog/lycopene-rich-tomatoes-linked-to-lower-stroke-risk-201210105400
- Mechanisms of multiple neurotransmitters in the effects of Lycopene on brain injury induced by Hyperlipidemia, Lipids in Health and Disease, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC5801668/
- Lycopene attenuates oxidative stress induced experimental cataract development: an in vitro and in vivo study, Nutrition, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pubmed/12921892
- Diminishing Risk for Age-Related Macular Degeneration with Nutrition: A Current View, Nutrients, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC3738980/
- Are the health attributes of lycopene related to its antioxidant function? Archives of Biochemistry and Biophysics, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC2745920/
- Lycopene intake facilitates the increase of bone mineral density in growing female rats, Journal of Nutritional Science and Vitaminology, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pubmed/24975219
- The effects of lycopene intake and exercise on bone health in young female rats, Journal of the International Society of Sports Nutrition, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC3238164/
- Lycopene treatment against loss of bone mass, microarchitecture and strength in relation to regulatory mechanisms in a postmenopausal osteoporosis model, ScienceDirect.
www.sciencedirect.com/science/article/abs/pii/S8756328215003907
- Dietary tomato paste protects against ultraviolet light-induced erythema in humans, The Journal of Nutrition, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pubmed/11340098/
- Lycopene-rich products and dietary photoprotection, Photochemical & Photobiological Sciences, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pubmed/16465309
- Lycopene ameliorates neuropathic pain by upregulating spinal astrocytic connexin 43 expression, Life Sciences, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pubmed/27197028
- Lycopene attenuates thermal hyperalgesia in a diabetic mouse model of neuropathic pain, European Journal of Pain, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pubmed/18055235
- Comparison of the Effect of Lycopene with Ibuprofen on Sensory Threshold of Pain Using Formalin Test in Adult Male Rats, ResearchGate.
www.researchgate.net/publication/307964726_Comparison_of_the_Effect_of_Lycopene_with_Ibuprofen_on_Sensory_Threshold_of_Pain_Using_Formalin_Test_in_Adult_Male_Rats
- Scientists investigate sperm-boosting nutrient which may help infertile couples, ScienceDaily.
www.sciencedaily.com/releases/2016/04/160411082829.htm
- Lycopene and male infertility: do we know enough? Asian Journal of Andrology, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC4023388/
- Lycopene prevents experimental priapism against oxidative and nitrosative damage, European Review for Medical and Pharmacological Sciences, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pubmed/25487946
- Discovering the link between nutrition and skin aging, DermatoEndocrinology, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/
- Lycopene, photoprotection and skin care: The benefits of organic quality, ResearchGate.
www.researchgate.net/publication/286888377_Lycopene_photoprotection_and_skin_care_The_benefits_of_organic_quality
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- Bioactive Compounds and Antioxidant Activity in Different Grafted Varieties of Bell Pepper, Antioxidants, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC4665466/
- Papayas, raw, United States Department of Agriculture, Food Composition Database.
ndb.nal.usda.gov/ndb/foods/show/09226?n1=%7BQv%3D1%7D&fgcd=&man=&lfacet=&count=&max=&sort=&qlookup=&offset=&format=Full&new=&measureby=&Qv=1&ds=&qt=&qp=&qa=&qn=&q=&ing=
- Grapefruit juice, pink or red, with added calcium, United States Department of Agriculture, Food Composition Database.
ndb.nal.usda.gov/ndb/foods/show?n1=%7BQv%3D1%7D&fg=9&fgcd=&man=&lfacet=&count=&max=25&sort=c&qlookup=&offset=25&format=Full&new=&rptfrm=nl&ndbno=09127&nutrient1=255&nutrient2=&nutrient3=&subset=0&totCount=345&measureby=g
- Whole Food versus Supplement: Comparing the Clinical Evidence of Tomato Intake and Lycopene Supplementation on Cardiovascular Risk Factors, Advances in Nutrition, US National Library of Medicine, National Institutes of Health.
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- Lycopene Supplements, Rogel Cancer Center, Michigan Medicine.
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- Serum Lycopene Concentrations and Associations with Clinical Outcomes in a Cohort of Maternal-Infant Dyads, Harvard Library, Office for Scholarly Communication.
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