What is Lycopene? The effect of lycopene and the top lycopene-rich foods

Lycopene is a substance found in red fruits like tomatoes, watermelon and pink grapefruit and it’s tied to health benefits ranging from heart health to sun protection and some. cancer type. So what exactly is Lycopene?

What is Lycopene?

First of all, lycopene is a phytonutrient – a phytonutrient (“Phyto” is a concept that comes from the Greek word for plant). Simply put, phytonutrients are antioxidants found in plants .

In addition, Lycopene is related to the group of beta-carotene pigments because both have high antioxidant, anti-inflammatory and anti-cancer properties . However, they also have differences as beta-carotene is a precursor to vitamin A and Lycopene is not a precursor to any vitamins.

So what are the health benefits of lycopene?

Because it is a very powerful antioxidant compound and belongs to the Carotenoid group, lycopene has great health benefits such as:

Strong antioxidant properties

Lycopene is an extremely valuable antioxidant, its antioxidant power is likened to health gold because of the incredible things it provides to your body. When the level of free radicals exceeds the level of antioxidants, they can create inhibition and oxidation of harmful substances in your body, preventing some chronic diseases, such as cancer, diabetes. , heart disease and Alzheimer’s disease and skin rejuvenation .

Lycopene not only helps fight infections, its antioxidant properties can even repair damage to the blood-brain barrier in cases of spinal cord injury. The study is groundbreaking because the breakdown of that barrier is part of the cause of paralysis for people with spinal cord injuries.

Helps prevent cancer

Also related to its powerful antioxidant properties, lycopene plays a role in preventing and slowing down certain types of cancer, making any food containing it considered an anti-cancer food .

Scientists at the University of Portsmouth studied lycopene’s ability to slow the growth of breast and prostate cancer . It disrupts signaling pathways that normally make tumors grow more slowly. Another study of 46,000 men found a significant correlation between high lycopene intake and a reduced risk of prostate cancer. The study, published in the American Journal of Clinical Nutrition , specifically notes that ketchup consumption plays an important role in this process.

Keep your eyes healthy

Being a member of the Carotenoid family, it helps protect your eyes from the oxidative stress that causes common eye diseases, making it one of the essential eye vitamins to consume. In a trial with cataract development by the Department of Pharmacy at the Institute of Medical Sciences in India , it was found that lycopene may be able to prevent or delay cataracts in the majority of cases. fit.

Relieve neuropathic pain

Lycopene was tested against diabetic neuropathy, it demonstrated the ability to reduce pain and reduce body mass of subjects in a study published in the European Journal of Pain. This study indicates that dietary supplementation with lycopene has strong potential to help alleviate chronic neuropathic pain .

UV protection, skin protection

Lycopene also has anti-ultraviolet effects and protects the skin under the sun. When using Lycopene directly on the skin, it will help block the attack of UV rays, minimizing sunburn when outdoors.

Brain support

Lycopene also has important neurological benefits. For example, treatment with lycopene has been shown to delay the onset and progression of Alzheimer’s disease by regulating cell damage and protecting healthy cells. In patients who have developed this debilitating condition , lycopene counteracts future cell damage and cell damage in the brain by interacting with specific mitochondria, preventing further degradation of Brain.

Improve heart health

This is one of the nutrients recommended to lower high blood pressure levels . It prevents a number of cardiovascular diseases, such as coronary heart disease, myocardial ischemia (reduced blood flow to the heart caused by blockage of arteries), and atherosclerosis. Several studies have shown that high levels of lycopene in the blood are associated with lower mortality in people with metabolic syndrome, a combination of disorders that lead to heart disease.

Help strengthen bones

Vitamin K and calcium aren’t the only things that keep bones strong. Lycopene also helps reduce oxidative stress in the bones that cause brittle and weak bone structure . It slows down the process of apoptosis (programmed cell death) that makes bones weak and strengthens the cellular structure of bones, keeping them strong.

Top Lycopene Rich Foods

Like other branches of carotenoids, lycopene is a fat-soluble nutrient, which means it’s better absorbed when consumed along with a fat like avocado, olive oil, or nuts . The food with the highest concentration of lycopene is in tomatoes, although it can be found in many other plant foods.

Here is a list of foods with the most lycopene per 100 grams:

• Dried tomatoes: 45.9 mg
• Whole tomatoes: 21.8 mg
• Guava: 5.2 mg Watermelon: 4.5 mg
• Fresh tomatoes: 3.0 mg
• Canned tomatoes: 2.7 mg
• Papaya: 1.8 mg
• Pink Grapefruit: 1.1 mg
• Cooked red pepper: 0.5 mg

In addition, a great lycopene-containing fruit that is abundant in Vietnam is Gac fruit . Gac fruit has the highest lycopene content among vegetables. Lycopene content in gac meat is 2,227 mg/1g fresh gac. The lycopene content in gac fruit is up to 70 times higher than that of tomatoes. In addition, Gac fruit also contains a lot of beta-carotene and many essential vitamins such as A, E and antioxidants, which help regenerate new skin cells, prevent the formation and development of melanin cells .

You can make Gac sticky rice or a Gac smoothie to get lycopene in its best form. In addition, you can make a simple Gac mask at home by: Take the pureed Gac mixture and mix it with 1 tablespoon of honey and 1 tablespoon of yogurt. Mix well, apply on face and wash off after 15 minutes. Do it twice a week, your skin will be naturally smooth.

Although there are many beneficial effects, but anything used too much can also cause side effects. In rare cases, eating a lot of Lycopene-rich foods like tomatoes leads to a skin discoloration known as Lycopenodermiasau. There are also a number of side effects reported with high levels of lycopene consumption including diarrhea, nausea, abdominal pain, bloating, vomiting, and loss of appetite. The above symptoms are often related to taking it in supplement form, rather than through the diet, if you want to take high doses then consult your doctor before starting use .

Source: Vinmec International General Hospital

After the above article, everyone must have understood the importance of lycopene in life, Tnhelearning.edu.vn hopes the above sharing will help you get some more information as well as choose useful foods for yourself. family and friends every day.

Good experience Tnhelearning.edu.vn