리코펜 :이 강력한 항산화 제의 9 가지 건강상의 이점

리코펜은 강력한 항산화 제입니다. 수박, 토마토, 자몽을 포함한 밝은 빨간색 식품에서 주로 발견됩니다. 특정 음식에 특징적인 붉은 색을 부여하는 카로티노이드입니다.

리코펜은 여러 가지 건강상의 이점과 관련이 있습니다. 가장 중요한 것은 광범위한 암 치료에 도움이되는 것으로 밝혀졌습니다 (1). 또한 심장 및 시력 건강을 증진시킬 수 있습니다.

이 게시물에서는 리코펜이 건강에 도움이 될 수있는 다양한 방법을 탐구합니다.

리코펜의 건강상의 이점은 무엇입니까?

리코펜의 강력한 항산화 특성은 자유 라디칼 및 산화 스트레스와 싸 웁니다. 그들은 염증과 싸워 암과 심장병과 같은 심각한 질병을 예방합니다. 리코펜은 또한 광 보호 특성 덕분에 피부를 보호합니다.

1. 암 치료를 돕습니다

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리코펜은 염증과 싸워 암 치료를 돕습니다 (2). 자유 라디칼을 제거하고 산화 스트레스를 줄입니다. 이런 식으로 정상 세포가 암세포로 전환되는 것을 방지합니다. 연구에 따르면이 항산화 제는 날것보다 가열 된 음식을 통해 섭취 할 때 가장 잘 흡수됩니다.

리코펜은 또한 전립선 암 예방에 중요한 역할을합니다. 전립선 암을 예방하는 데 도움이되는 특정 해독 단백질의 방출을 유도합니다 (3). 그러나이 사실을 입증하기 위해서는 더 많은 연구와 임상 시험이 필요합니다.

토마토는 리코펜의 가장 풍부한 공급원 중 하나입니다. 논의 된 바와 같이 조리 된 토마토를 섭취하면 리코펜 흡수가 향상됩니다. 요리하면 채소의 세포벽이 파괴되고 항산화 물질이 방출됩니다 (4).

올리브 오일로 조리 한 토마토는 리코펜의 생체 이용률이 훨씬 더 높은 것으로 보입니다 (4).

또한 리코펜은 항 염증 특성 덕분에 화학 요법의 부작용을 줄일 수 있습니다 (5).

2. 심장 건강 증진

리코펜은 심장 건강을 촉진하는 과일과 채소의 많은 카로티노이드 항산화 제 중 하나입니다 (6).

리코펜의 항산화 효과는 심장 건강을 촉진하고 심혈관 질환 발생을 예방할 수 있습니다 (7). 이 점을 검증하려면 더 많은 인간 연구가 필요하지만 리코펜은 심장 건강을 증진시키는 데 유망한 것으로 보입니다.

리코펜은 또한 고혈압과 죽상 경화증 환자에게 도움이되는 것으로 나타났습니다 (8). 그러나 여러 연구의 결과는 약간 일치하지 않습니다.

3. 두뇌 건강을 향상시킬 수 있습니다

리코펜은 알츠하이머 병의 예방 및 치료에 중요한 역할을 할 수 있습니다. 알츠하이머 환자는 혈청 리코펜 수치가 낮은 것으로 밝혀졌습니다. 산화 방지제는 산화 손상을 약화시키는 것으로 밝혀졌습니다 (9).

연구에 따르면이 항산화 제는 손상된 세포를 교정하고 건강한 세포를 보호함으로써 마비를 지연시킬 수 있습니다 (9).

리코펜은 또한 뇌졸중의 위험을 낮출 수 있습니다. 그것은 DNA와 다른 취약한 세포 구조를 손상시킬 수있는 자유 라디칼과 싸 웁니다. 다른 항산화 제가 할 수없는 방식으로 세포를 보호 할 수 있습니다.

연구에서 혈중 리코펜 함량이 가장 높은 남성은 모든 종류의 뇌졸중에 걸릴 확률이 55 % 더 낮은 것으로 나타났습니다 (10).

리코펜은 혈액 응고를 방지함으로써이를 달성 할 수 있습니다 (10).

리코펜은 또한 높은 콜레스테롤로 인한 악영향으로부터 신경을 보호 할 수 있습니다 (11).

4. 비전 향상

리코펜은 백내장과 관련된 산화 스트레스를 줄이는 데 도움이 될 수 있습니다. 동물 연구에서 리코펜을 먹인 쥐는 백내장이 눈에 띄게 개선 된 것으로 나타났습니다 (12).

항산화 제는 또한 노화와 관련된 황반 변성의 위험을 줄일 수 있습니다. 안구 질환을 앓고있는 환자는 혈청 내 리코펜 수치가 낮은 것으로 나타났습니다 (13).

거의 모든 시력 장애의 주요 원인은 산화 스트레스입니다. 리코펜은 산화 스트레스와 싸우기 때문에 장기적인 시력 문제를 예방하는 데 도움이 될 수 있습니다 (14).

5. 뼈를 강화할 수 있습니다

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암컷 쥐에서 리코펜은 골밀도를 촉진하는 것으로 밝혀졌습니다. 항산화 제는 산화 스트레스와 싸우고 뼈 건강에 유익한 효과를 발휘할 수 있습니다. 리코펜 섭취는 뼈 형성을 촉진하고 뼈 흡수를 억제 할 수 있습니다 (15).

리코펜과 운동을 결합하면 뼈 건강에도 기여할 수 있습니다 (16).

쥐 연구에서 리코펜 치료는 뼈 강도와 뼈 마이크로 아키텍처도 회복했습니다. 이것은 뼈를 약화시킬 수있는 산화 스트레스와 싸우면서이를 달성합니다 (17).

6. 햇볕 화상 치료에 도움

Studies show that lycopene can offer protection against erythema (superficial reddening of the skin) induced by ultraviolet rays (18). Lycopene is an antioxidant efficient in scavenging free radicals.

The antioxidant is involved in the light-protecting system in plants and helps prevent UV damage in humans. Dietary carotenoids, like lycopene, may contribute to life-long protection against UV radiation (19). This way, the antioxidant can help heal sunburn.

7. Can Relieve Pain

Lycopene was found to reduce neuropathic pain in the case of peripheral nerve injury. It achieved this by reversing the functioning of tumor necrosis factor, which is a substance in the human body that triggers inflammation (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

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