Licopeno: 9 principais benefícios para a saúde deste poderoso antioxidante

O licopeno é um poderoso antioxidante. É encontrada predominantemente em alimentos vermelhos brilhantes, incluindo melancia, tomate e toranja. É um carotenóide que confere a cor vermelha característica a certos alimentos.

O licopeno tem sido associado a vários benefícios à saúde. Mais importante ainda, descobriu-se que ajuda no tratamento de uma ampla gama de cânceres (1). Também pode promover a saúde do coração e da visão.

Nesta postagem, exploraremos as várias maneiras pelas quais o licopeno pode beneficiar sua saúde.

Quais são os benefícios para a saúde do licopeno?

As poderosas propriedades antioxidantes do licopeno combatem os radicais livres e o estresse oxidativo. Eles combatem a inflamação, prevenindo doenças graves como câncer e doenças cardíacas. O licopeno também protege a pele, graças às suas propriedades fotoprotetoras.

1. Pode ajudar no tratamento do câncer

Shutterstock

O licopeno combate a inflamação, mostrando-se assim promissor no auxílio ao tratamento do câncer (2). Ele elimina os radicais livres e reduz o estresse oxidativo. Desta forma, evita a potencial transformação de células normais em células cancerosas. Estudos sugerem que esse antioxidante é melhor absorvido quando ingerido por meio de alimentos aquecidos do que crus.

O licopeno também tem um papel a desempenhar na prevenção do câncer de próstata. Ele induz a liberação de certas proteínas de desintoxicação que ajudam a prevenir o câncer de próstata (3). No entanto, mais estudos e ensaios clínicos são necessários para estabelecer esse fato.

Os tomates estão entre as fontes mais ricas de licopeno. Consumir tomates cozidos, conforme discutido, garante uma melhor absorção de licopeno. O cozimento rompe as paredes celulares do vegetal e libera o antioxidante (4).

Os tomates cozidos em azeite parecem ter uma biodisponibilidade muito melhor do licopeno (4).

Além disso, o licopeno também pode reduzir os efeitos colaterais da quimioterapia, graças às suas propriedades antiinflamatórias (5).

2. Pode promover a saúde do coração

O licopeno está entre os muitos antioxidantes carotenóides em frutas e vegetais que promovem a saúde do coração (6).

Os efeitos antioxidantes do licopeno podem promover a saúde cardíaca e prevenir a incidência de doenças cardiovasculares (7). Embora mais estudos em humanos sejam necessários para validar esse ponto, o licopeno parece promissor na promoção da saúde do coração.

O licopeno também demonstrou beneficiar pacientes que lidam com hipertensão e aterosclerose (8). No entanto, os resultados de vários estudos foram ligeiramente inconsistentes.

3. Pode melhorar a saúde do cérebro

O licopeno pode desempenhar um papel na prevenção e no tratamento da doença de Alzheimer. Indivíduos com Alzheimer apresentaram níveis mais baixos de licopeno sérico. O antioxidante foi encontrado para atenuar o dano oxidativo (9).

Estudos descobriram que este antioxidante pode retardar a paralisia corrigindo células corrompidas e protegendo as saudáveis ​​(9).

O licopeno também pode diminuir o risco de acidente vascular cerebral. Ele luta contra os radicais livres que podem danificar o DNA e outras estruturas celulares frágeis. Pode proteger as células de uma forma que outros antioxidantes não podem.

Em estudos, os homens com a maior quantidade de licopeno no sangue tiveram 55% menos chances de ter qualquer tipo de acidente vascular cerebral (10).

O licopeno pode conseguir isso evitando a coagulação do sangue (10).

O licopeno também pode proteger os nervos dos efeitos nocivos do colesterol alto (11).

4. Pode melhorar a visão

O licopeno pode ajudar a reduzir o estresse oxidativo relacionado à catarata. Em estudos com animais, ratos alimentados com licopeno mostraram uma melhora visível nas cataratas (12).

O antioxidante também pode reduzir o risco de degeneração macular relacionada à idade. Pacientes que lidam com a doença ocular apresentaram baixos níveis séricos de licopeno (13).

A principal causa de quase todos os distúrbios da visão é o estresse oxidativo. Como o licopeno combate o estresse oxidativo, ele pode ajudar a prevenir problemas de visão em longo prazo (14).

5. Pode fortalecer os ossos

Shutterstock

Em ratas, o licopeno promoveu a densidade mineral óssea. O antioxidante pode combater o estresse oxidativo e exercer efeitos benéficos na saúde óssea. A ingestão de licopeno pode facilitar a formação óssea e inibir a reabsorção óssea (15).

Combinar licopeno e exercícios também pode contribuir para a saúde óssea (16).

Em estudos com ratos, o tratamento com licopeno também restaurou a resistência e a microarquitetura óssea. Ele consegue isso lutando contra o estresse oxidativo que pode enfraquecer os ossos (17).

6. Ajuda a curar queimaduras solares

Estudos mostram que o licopeno pode oferecer proteção contra o eritema (vermelhidão superficial da pele) induzido pelos raios ultravioleta (18). O licopeno é um antioxidante eficiente na eliminação dos radicais livres.

O antioxidante está envolvido no sistema de proteção da luz nas plantas e ajuda a prevenir os danos UV em humanos. Os carotenóides dietéticos, como o licopeno, podem contribuir para a proteção ao longo da vida contra a radiação UV (19). Dessa forma, o antioxidante pode ajudar a curar queimaduras solares.

7. Pode aliviar a dor

O licopeno foi encontrado para reduzir a dor neuropática no caso de lesão de nervo periférico. Ele conseguiu isso ao reverter o funcionamento do fator de necrose tumoral, que é uma substância do corpo humano que desencadeia a inflamação (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

A Stylecraze tem diretrizes rígidas de abastecimento e depende de estudos revisados ​​por pares, instituições de pesquisa acadêmica e associações médicas. Evitamos usar referências terciárias. Você pode aprender mais sobre como garantimos que nosso conteúdo seja preciso e atualizado lendo nossa política editorial.

• Licopeno em tomates: propriedades químicas e físicas afetadas pelo processamento de alimentos, Critical Reviews in Biotechnology, US National Library of Medicine, National Institutes of Health.

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

• Licopeno na terapia do câncer, 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