番茄红素：此抗氧化剂的9大健康益处

番茄红素是一种强大的抗氧化剂。它主要存在于鲜红色食物中，包括西瓜，西红柿和葡萄柚。它是类胡萝卜素，可赋予某些食品以特征性的红色。

番茄红素与多种健康益处有关。最重要的是，已发现它有助于治疗多种癌症（1）。它还可以促进心脏和视力健康。

在本文中，我们将探讨番茄红素有益于健康的各种方式。

番茄红素的健康益处是什么？

番茄红素强大的抗氧化性能可抵抗自由基和氧化应激。它们可抵抗炎症，从而预防癌症和心脏病等严重疾病。番茄红素还具有光保护性能，因此可以保护您的皮肤。

1.可以帮助癌症治疗

快门

番茄红素能抵抗炎症，从而在癌症治疗方面显示出希望（2）。它清除自由基并减少氧化应激。这样，它防止了正常细胞向癌细胞的潜在转化。研究表明，这种抗氧化剂最好通过加热的食物而不是生的食物吸收。

番茄红素还具有预防前列腺癌的作用。它诱导某些排毒蛋白的释放，有助于预防前列腺癌（3）。但是，需要更多的研究和临床试验来证实这一事实。

番茄是番茄红素最丰富的来源之一。如上所述，食用煮熟的西红柿可确保更好地吸收番茄红素。烹饪会破坏蔬菜的细胞壁并释放出抗氧化剂（4）。

用橄榄油烹制的番茄似乎具有更好的番茄红素生物利用度（4）。

此外，由于番茄红素具有抗炎特性，它也可以减少化学疗法的副作用（5）。

2.可能促进心脏健康

番茄红素是水果和蔬菜中许多促进心脏健康的类胡萝卜素抗氧化剂之一（6）。

番茄红素的抗氧化作用可以促进心脏健康并预防心血管疾病的发生（7）。尽管需要更多的人类研究来证实这一点，但番茄红素似乎在促进心脏健康方面显示出了希望。

番茄红素还显示出有益于治疗高血压和动脉粥样硬化的患者（8）。但是，几项研究的结果略有不一致。

3.可能改善大脑健康

番茄红素可能在预防和治疗阿尔茨海默氏病中起作用。发现患有阿尔茨海默氏症的人血清番茄红素水平较低。发现抗氧化剂可减轻氧化损伤（9）。

研究发现，这种抗氧化剂可以通过纠正受损细胞并保护健康细胞来延缓麻痹（9）。

番茄红素还可以降低中风的风险。它与可能破坏DNA和其他脆弱细胞结构的自由基抗争。它可能以其他抗氧化剂无法保护的方式保护细胞。

在研究中，发现血液中番茄红素含量最高的男性患中风的几率降低了55％（10）。

番茄红素可以通过防止血液凝结来实现这一目的（10）。

番茄红素还可以保护神经免受高胆固醇的危害（11）。

4.可能会增强视野

番茄红素可能有助于减少与白内障有关的氧化应激。在动物研究中，用番茄红素喂养的大鼠白内障表现出明显改善（12）。

抗氧化剂还可以减少与年龄有关的黄斑变性的风险。发现患有眼部疾病的患者血清番茄红素水平较低（13）。

几乎所有视力障碍的主要原因是氧化应激。由于番茄红素与氧化应激作斗争，因此可能有助于预防长期视力问题（14）。

5.可能加强骨骼

快门

在雌性大鼠中，发现番茄红素可促进骨矿物质密度。抗氧化剂可以抵抗氧化应激，对骨骼健康产生有益的影响。番茄红素的摄入可能促进骨骼形成并抑制骨骼吸收（15）。

番茄红素与运动相结合也可以促进骨骼健康（16）。

在大鼠研究中，番茄红素治疗还恢复了骨骼强度和骨骼微结构。它通过对抗可能削弱骨骼的氧化应激来实现这一目标（17）。

6.帮助治愈晒伤

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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