Lycopene: 9 faedah kesihatan terbaik dari antioksidan kuasa ini

Lycopene adalah antioksidan yang kuat. Ini banyak dijumpai dalam makanan merah terang, termasuk semangka, tomato, dan limau gedang. Ia adalah karotenoid yang memberikan warna merah kepada makanan tertentu.

Lycopene telah dikaitkan dengan beberapa faedah kesihatan. Yang paling penting, ia didapati membantu dalam merawat pelbagai jenis barah (1). Ia juga dapat meningkatkan kesihatan jantung dan penglihatan.

Dalam catatan ini, kami akan meneroka pelbagai cara lycopene dapat memberi manfaat kepada kesihatan anda.

Apa Manfaat Kesihatan Lycopene?

Sifat antioksidan lycopene yang kuat melawan radikal bebas dan tekanan oksidatif. Mereka memerangi keradangan, dengan itu mencegah penyakit serius seperti barah dan penyakit jantung. Lycopene juga melindungi kulit anda, berkat sifat photoprotectivenya.

1. Boleh Membantu Rawatan Kanser

Shutterstock

Lycopene melawan keradangan, sehingga menunjukkan janji dalam membantu rawatan barah (2). Ia menghilangkan radikal bebas dan mengurangkan tekanan oksidatif. Dengan cara ini, ia mencegah potensi transformasi sel normal menjadi sel barah. Kajian menunjukkan bahawa antioksidan ini diserap dengan baik ketika diambil melalui makanan yang dipanaskan daripada yang mentah.

Lycopene juga berperanan dalam mencegah barah prostat. Ia mendorong pembebasan protein detoksifikasi tertentu yang membantu mencegah barah prostat (3). Walau bagaimanapun, lebih banyak kajian dan ujian klinikal diperlukan untuk membuktikan fakta ini.

Tomato adalah antara sumber likopen terkaya. Mengonsumsi tomato masak, seperti yang dibincangkan, memastikan penyerapan likopena yang lebih baik. Memasak memecahkan dinding sel sayur dan melepaskan antioksidan (4).

Tomato yang dimasak dalam minyak zaitun nampaknya mempunyai ketersediaan bio yang lebih baik dari likopena (4).

Selain itu, likopen juga dapat mengurangkan kesan sampingan kemoterapi, berkat sifat anti-radang (5).

2. Boleh Menggalakkan Kesihatan Jantung

Lycopene adalah antara banyak antioksidan karotenoid dalam buah-buahan dan sayur-sayuran yang meningkatkan kesihatan jantung.

Kesan antioksidan lycopene dapat meningkatkan kesihatan jantung dan mencegah kejadian penyakit kardiovaskular (7). Walaupun diperlukan lebih banyak kajian manusia untuk mengesahkan titik ini, likopen nampaknya menunjukkan janji untuk meningkatkan kesihatan jantung.

Lycopene juga terbukti memberi manfaat kepada pesakit yang menangani hipertensi dan aterosklerosis (8). Walau bagaimanapun, hasil beberapa kajian sedikit tidak konsisten.

3. Boleh Meningkatkan Kesihatan Otak

Lycopene mungkin berperanan dalam pencegahan dan rawatan Alzheimer. Individu dengan Alzheimer didapati mempunyai kadar likopen serum yang lebih rendah. Antioksidan didapati dapat mengurangkan kerosakan oksidatif (9).

Kajian mendapati bahawa antioksidan ini dapat menunda kelumpuhan dengan memperbaiki sel yang rosak dan melindungi yang sihat (9).

Lycopene juga dapat menurunkan risiko strok. Ia melawan radikal bebas yang boleh merosakkan DNA dan struktur sel rapuh yang lain. Ia dapat melindungi sel dengan cara antioksidan lain.

Dalam kajian, lelaki dengan jumlah likopen tertinggi dalam darah mereka didapati mempunyai peluang 55% lebih rendah untuk mengalami jenis strok (10).

Lycopene boleh mencapainya dengan mengelakkan darah daripada membeku (10).

Lycopene juga dapat melindungi saraf dari kesan buruk kolesterol tinggi (11).

4. Boleh Meningkatkan Penglihatan

Lycopene dapat membantu mengurangkan tekanan oksidatif yang berkaitan dengan katarak. Dalam kajian haiwan, tikus yang diberi lycopene menunjukkan peningkatan yang ketara pada katarak (12).

Antioksidan juga dapat mengurangi risiko degenerasi makula yang berkaitan dengan usia. Pesakit yang menghadapi penyakit mata didapati mempunyai kadar likopena serum yang rendah (13).

Penyebab utama hampir semua gangguan penglihatan adalah tekanan oksidatif. Oleh kerana lycopene melawan tekanan oksidatif, ia dapat membantu mencegah masalah penglihatan jangka panjang (14).

5. Boleh Menguatkan Tulang

Shutterstock

Pada tikus betina, likopen didapati dapat meningkatkan kepadatan mineral tulang. Antioksidan dapat melawan tekanan oksidatif dan memberi kesan yang baik terhadap kesihatan tulang. Pengambilan likopena dapat memudahkan pembentukan tulang dan menghalang penyerapan semula tulang (15).

Menggabungkan likopena dan senaman juga dapat menyumbang kepada kesihatan tulang (16).

Dalam kajian tikus, rawatan dengan lycopene juga telah mengembalikan kekuatan tulang dan mikroarkruktur tulang. Ini dapat dicapai dengan melawan tekanan oksidatif yang mungkin melemahkan tulang (17).

6. Membantu Menyembuhkan Selaran Matahari

Kajian menunjukkan bahawa lycopene dapat memberikan perlindungan terhadap eritema (kemerahan kulit yang dangkal) yang disebabkan oleh sinar ultraviolet (18). Lycopene adalah antioksidan yang cekap dalam membersihkan radikal bebas.

Antioksidan terlibat dalam sistem pelindung cahaya pada tanaman dan membantu mencegah kerosakan UV pada manusia. Karotenoid diet, seperti likopen, boleh menyumbang kepada perlindungan sepanjang hayat terhadap sinaran UV (19). Dengan cara ini, antioksidan dapat membantu menyembuhkan selaran matahari.

7. Dapat Meringankan Sakit

Lycopene didapati dapat mengurangkan kesakitan neuropatik sekiranya berlaku kecederaan saraf periferal. Ini mencapainya dengan membalikkan fungsi faktor nekrosis tumor, yang merupakan zat dalam tubuh manusia yang memicu keradangan (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 mempunyai garis panduan sumber yang ketat dan bergantung pada kajian yang dikaji oleh rakan sebaya, institusi penyelidikan akademik, dan persatuan perubatan. Kami mengelakkan penggunaan rujukan tersier. Anda boleh mengetahui lebih lanjut mengenai bagaimana kami memastikan kandungan kami tepat dan terkini dengan membaca dasar editorial kami.

• Lycopene dalam tomato: sifat kimia dan fizikal yang dipengaruhi oleh pemprosesan makanan, Ulasan Kritikal dalam Bioteknologi, Perpustakaan Perubatan Nasional AS, Institut Kesihatan Nasional.

  www.ncbi.nlm.nih.gov/pubmed/11192026

• Lycopene dalam terapi barah, Journal of Pharmacy & BioAllied Sciences, US National Library of Medicine, National Institutes of Health.

  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

• Lycopene, United States Department of Agriculture, Food Composition Database.

  ndb.nal.usda.gov/ndb/nutrients/report/nutrientsfrm?max=25&offset=0&totCount=0&nutrient1=337&nutrient2=&nutrient3=&subset=0&fg=&sort=c&measureby=m

• Watermelon Packs a Powerful Lycopene Punch, United States Department of Agriculture, AgResearch Magazine.

  agresearchmag.ars.usda.gov/2002/jun/lyco

• 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.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC4188219/

• Lycopene Supplements, Rogel Cancer Center, Michigan Medicine.

  www.rogelcancercenter.org/support/symptoms-and-side-effects/cancer-nutrition-services/nutrition-and-prevention/are-lycopene-supplements-a-good-idea-for-you

• Clinical images, Canadian Medical Association Journal.

  www.ncbi.nlm.nih.gov/pmc/articles/PMC2665964/

• Serum Lycopene Concentrations and Associations with Clinical Outcomes in a Cohort of Maternal-Infant Dyads, Harvard Library, Office for Scholarly Communication.

  dash.harvard.edu/bitstream/handle/1/35982266/5852780.pdf?sequence=1

• What Are Typical Lycopene Intakes? The Journal of Nutrition.

  academic.oup.com/jn/article/135/8/2042S/4664005