Lycopene: nangungunang 9 mga benepisyo sa kalusugan ng lakas na ito ng antioxidant

Ang Lycopene ay isang malakas na antioxidant. Ito ay nakararami matatagpuan sa maliwanag na pulang pagkain, kabilang ang pakwan, kamatis, at kahel. Ito ay isang carotenoid na nagbibigay ng katangian ng pulang kulay sa ilang mga pagkain.

Ang Lycopene ay na-link sa maraming mga benepisyo sa kalusugan. Pinakamahalaga, natagpuan na makakatulong sa paggamot ng isang malawak na hanay ng mga cancer (1). Maaari rin itong magsulong ng kalusugan sa puso at paningin.

Sa post na ito, susuriin namin ang iba't ibang mga paraan na maaaring makinabang ang lycopene sa iyong kalusugan.

Ano ang Mga Pakinabang sa Kalusugan Ng Lycopene?

Ang makapangyarihang mga katangian ng antioxidant ng lycopene ay nakikipaglaban sa mga libreng radical at stress ng oxidative. Nilalabanan nila ang pamamaga, sa gayon pinipigilan ang malubhang karamdaman tulad ng cancer at sakit sa puso. Pinoprotektahan din ng Lycopene ang iyong balat, salamat sa mga photoprotective na katangian nito.

1. Maaaring Tulungan ang Paggamot sa Kanser

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Nakikipaglaban ang Lycopene sa pamamaga, sa gayong pagpapakita ng pangako sa pagtulong sa paggamot sa kanser (2). Sinisira nito ang mga libreng radical at binabawasan ang stress ng oxidative. Sa ganitong paraan, pinipigilan nito ang potensyal na pagbabago ng normal na mga cell sa mga cancer cell. Iminumungkahi ng mga pag-aaral na ang antioxidant na ito ay pinakamahusay na hinihigop kapag kinuha sa pamamagitan ng mga pagkain na pinainit kaysa sa mga hilaw.

Ang Lycopene ay mayroon ding papel na ginagampanan sa pag-iwas sa kanser sa prostate. Ito ay nag-uudyok sa paglabas ng ilang mga protina ng detoxification na makakatulong na maiwasan ang kanser sa prostate (3). Gayunpaman, maraming pag-aaral at mga pagsubok sa klinikal ang kinakailangan upang maitaguyod ang katotohanang ito.

Ang mga kamatis ay kabilang sa pinakamayamang mapagkukunan ng lycopene. Ang pagkonsumo ng lutong kamatis, tulad ng tinalakay, ay nagsisiguro ng mas mahusay na pagsipsip ng lycopene. Ang pagluluto ay sumisira sa mga dingding ng cell ng gulay at naglalabas ng antioxidant (4).

Ang mga kamatis na niluto sa langis ng oliba ay tila may isang mas mahusay na bioavailability ng lycopene (4).

Bilang karagdagan, ang lycopene ay maaari ring mabawasan ang mga epekto ng chemotherapy, salamat sa mga anti-namumula na katangian (5).

2. Maaaring Itaguyod ang Kalusugan sa Puso

Ang Lycopene ay kabilang sa maraming mga carotenoid antioxidant sa mga prutas at gulay na nagtataguyod ng kalusugan sa puso (6).

Ang mga epekto ng antioxidant ng lycopene ay maaaring magsulong ng kalusugan sa puso at maiwasan ang mga insidente ng mga sakit sa puso (7). Bagaman maraming pag-aaral ng tao ang kinakailangan upang mapatunayan ang puntong ito, ang lycopene ay tila nagpapakita ng pangako sa pagtataguyod ng kalusugan sa puso.

Nagpakita din ang Lycopene upang makinabang ang mga pasyente na nakikipag-usap sa hypertension at atherosclerosis (8). Gayunpaman, ang mga resulta ng maraming mga pag-aaral ay bahagyang hindi pantay.

3. Maaaring Mapabuti ang Kalusugan ng Utak

Ang Lycopene ay maaaring may papel sa pag-iwas at paggamot ng Alzheimer. Ang mga indibidwal na may Alzheimer ay natagpuan na may mas mababang antas ng serum lycopene. Ang antioxidant ay natagpuan upang makapagpahina ng pinsala sa oxidative (9).

Natuklasan ng mga pag-aaral na ang antioxidant na ito ay maaaring antalahin ang pagkalumpo sa pamamagitan ng pagwawasto ng mga masirang cell at pagprotekta sa mga malusog (9).

Ang Lycopene ay maaari ring babaan ang peligro ng stroke. Nakikipaglaban ito sa mga libreng radical na maaaring makapinsala sa DNA at iba pang marupok na mga istraktura ng cell. Maaari itong protektahan ang mga cell sa mga paraang hindi magagawa ng ibang mga antioxidant.

Sa mga pag-aaral, ang mga kalalakihan na may pinakamataas na dami ng lycopene sa kanilang dugo ay natagpuan na mayroong 55% na mas mababang tsansa na magkaroon ng anumang uri ng stroke (10).

Maaaring makamit ito ng Lycopene sa pamamagitan ng pagpigil sa dugo mula sa pamumuo (10).

Maaari ding protektahan ng Lycopene ang mga nerbiyos mula sa masamang epekto ng mataas na kolesterol (11).

4. Maaaring Pagandahin ang Paningin

Ang Lycopene ay maaaring makatulong na mabawasan ang stress ng oxidative na nauugnay sa cataract. Sa mga pag-aaral ng hayop, ang mga daga na pinakain ng lycopene ay nagpakita ng isang nakikitang pagpapabuti sa mga cataract (12).

Maaari ring maputol ng antioxidant ang panganib ng macular degeneration na nauugnay sa edad. Ang mga pasyente na nakikipag-ugnay sa sakit sa mata ay natagpuan na may mababang antas ng suwero ng lycopene (13).

Ang pangunahing sanhi ng halos lahat ng mga karamdaman sa paningin ay ang stress ng oxidative. Dahil ang lycopene ay nakikipaglaban sa stress ng oxidative, maaari itong makatulong na maiwasan ang mga pangmatagalang isyu sa paningin (14).

5. Maaaring Palakasin ang mga Bone

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Sa mga babaeng daga, natagpuan ang lycopene upang maitaguyod ang density ng mineral ng buto. Maaaring labanan ng antioxidant ang stress ng oxidative at makapagdulot ng mga kapaki-pakinabang na epekto sa kalusugan ng buto. Ang paggamit ng Lycopene ay maaaring mapabilis ang pagbuo ng buto at pagbawalan ang resorption ng buto (15).

Ang pagsasama-sama ng lycopene at pag-eehersisyo ay maaari ding mag-ambag sa kalusugan ng buto (16).

Sa mga pag-aaral ng daga, ang paggamot na may lycopene ay nagpapanumbalik din ng lakas ng buto at buto microarchitecture. Nakakamit ito sa pamamagitan ng paglaban sa stress ng oxidative na maaaring magpahina ng mga buto (17).

6. Tumutulong na Pagalingin ang Sunburn

Ipinapakita ng mga pag-aaral na ang lycopene ay maaaring mag-alok ng proteksyon laban sa erythema (mababaw na pamumula ng balat) na sapilitan ng mga ultraviolet ray (18). Ang Lycopene ay isang mahusay na antioxidant sa pag-scaven ng mga libreng radical.

Ang antioxidant ay kasangkot sa light-protection system sa mga halaman at tumutulong na maiwasan ang pinsala ng UV sa mga tao. Ang mga dietary carotenoid, tulad ng lycopene, ay maaaring magbigay ng proteksyon sa habang buhay laban sa UV radiation (19). Sa ganitong paraan, makakatulong ang antioxidant na pagalingin ang sunog ng araw.

7. Mapapagaan ang Sakit

Ang Lycopene ay natagpuan upang mabawasan ang sakit na neuropathic sa kaso ng pinsala sa paligid ng nerbiyos. Nakamit ito sa pamamagitan ng pag-reverse ng paggana ng tumor nekrosis factor, na kung saan ay isang sangkap sa katawan ng tao na nagpapalitaw ng pamamaga (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

Ang Stylecraze ay may mahigpit na mga alituntunin sa pag-sourcing at umaasa sa pag-aaral na sinuri ng kapwa, mga institusyong pang-akademikong pananaliksik, at mga asosasyong medikal. Iniiwasan namin ang paggamit ng mga sanggunian sa tersarya. Maaari kang matuto nang higit pa tungkol sa kung paano namin tinitiyak na ang aming nilalaman ay tumpak at kasalukuyang sa pamamagitan ng pagbabasa ng aming patakaran sa editoryal.

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