Introduction:
Antioxidants are critical in the maintenance of health. Carotenoids are one of the natural fat-soluble antioxidants found in plants and algae. More than 750 carotenoids are found in nature. These are responsible for the red, yellow, and orange colors. Approximately forty types of carotenoids are found in humans, of which six are more commonly found carotenoids. Lycopene is one of the carotenoids among six commonly found carotenoids in the human diet.
It offers anti-inflammatory and antioxidant effects. It is present in orange-red fruits and vegetables. It is fat-soluble and therefore improves dietary fat absorption. It circulates through the blood and accumulates in the liver, plasma, and other tissues. It keeps reactive oxygen species from accumulating and prevents inflammation and irregular lipid metabolism. Lycopene plays a vital role in maintaining an individual's health.
What Is Lycopene?
Lycopene is a chemical compound that has antioxidant properties. It comes under the class called carotenoids, which are foods with orange, yellow, and red pigmentation found in fruits and vegetables. It is synthesized in plants and is a member of the carotenoid family with linear acrylic isomers of beta carotene containing 11 conjugated double bonds. It is found as red pigments in red fruits and vegetables. It is one of the most common carotenoids naturally present in human serum. As the human body cannot synthesize lycopene, it should be consumed in the diet and incorporated as a dietary supplement. It gets emulsified and solubilized into the intestinal mucosa before absorption. It is a potent antioxidant that protects the body from oxidative stress, environmental toxins, and chronic diseases. In addition, it has protective effects against various cancers and cardiovascular diseases. It can be incorporated into the diet through fresh fruits and vegetables.
What Is the Dosage of Lycopene?
There's a recommended dose of lycopene. According to the observed safe level methodology, 75 milligrams of lycopene per dose is safe. The required dose is dependent upon health conditions. Lycopene supplements are available in various forms, incorporated with minerals and multivitamins.
What Are the Health Benefits of Lycopene?
The benefits of lycopene are listed below:
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Antioxidant Properties - It is one the most potent plant-derived antioxidants that help protect deoxyribonucleic acid (DNA) and prevent lipids and protein oxidation. It creates cellular harmony in the body.
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Cardiac Health - Lycopene has cardioprotective effects as it improves blood flow, maintains cholesterol levels, and cytokines (proteins that mediate infection), it also regulates diastolic blood pressure.
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Skin Benefits - It helps reduce the signs of skin aging. It acts as a natural sunblock for the skin.
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Eye Benefits - Lycopene is beneficial for the eyes as it reduces inflammation and oxidative stress. Lycopene is essential for the healthy functioning of the eyes.
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Brain Health - Lycopene helps in improving brain health by promoting neuroprotection. It helps in balancing the cytokine level, which signals the immune system.
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Bone Health - It helps increase bone mineral content density improving the individual's bone health.
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Anti-cancer Properties- There is some evidence to suggest that tomato consumption and tomato products may be associated with a reduced incidence of specific cancers, such as stomach, lung, and prostate cancer. This may be due to the presence of various bioactive compounds in tomatoes, such as lycopene, that have been shown to have antioxidant and anticancer properties in laboratory studies. However, more research is needed to better understand the potential mechanisms underlying the observed associations between tomato consumption and cancer risk reduction.
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Prevention From Sunburn- Studies have shown that intake of 8 to 16 mg of lycopene per day, obtained from food or supplements may lessen the intensity of redness on the skin after UV exposure by 40 to 50 percent. However, supplements providing a mix of lycopene and other carotenoids are more efficient against UV rays than those that only provide lycopene This is likely because carotenoids work synergistically, and a mix of carotenoids may provide complete protection against UV-induced skin damage.
What Are the Food Items Enriched With Lycopene?
Listed below are the food items enriched with lycopene:
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Tomato - It contains 0.76 ounce of lycopene per 3.5 ounces.
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Guava - It contains 0.183 ounces of lycopene per 3.5 ounces.
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Grapefruit - It contains 0.419 ounces of lycopene per 3.5 ounces.
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Watermelon - It contains 0.158 ounces of lycopene per 3.5 ounces.
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Papaya - It contains 0.06 oiunces of lycopene per 3.5 ounces.
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Red Cabbage - It contains 0.07 ounces of lycopene per 3.5 ounces.
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Mangoes- It contains 0.105 ounces of lycopene per 3.5 ounces.
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Asparagus - It contains 0.19 ounces of lycopene per 3.5 ounces.
What Are Lycopene Supplements?
While lycopene is present in many foods, it is also available in the form of a supplement. However, lycopene may interfere with certain drugs when used as a supplement such as blood thinners and blood-pressure-lowering medications. Some research suggests that the beneficial effects of lycopene may be stronger when obtained from food sources rather than supplements. A diet high in fruits and vegetables, especially tomatoes, is a natural method to improve the intake of lycopene and other important nutrients.
What Are the Side Effects of Lycopene?
There are no significant side effects; however, it is contraindicated in people with hypersensitivity towards lycopene pigments. It decreases the bioavailability of calcium in the body; therefore, excess amounts should be avoided. People with gastrointestinal diseases and peptic ulcers should avoid tomato-based products as they are acidic and can irritate gastric ulcers. Gastrointestinal complaints are seen in patients taking lycopene supplements. Lycopene, a naturally occurring pigment found in certain fruits and vegetables, is generally considered safe and well-tolerated at normal dietary levels. However, excessive intake of lycopene supplements may cause side effects. Lycopene may also interact with certain medications, such as blood thinners, and may affect the absorption of other nutrients. Before beginning any new dietary supplement, it is always recommended to consult with a healthcare expert.
Conclusion:
Lycopene is one of the most common antioxidants in the human diet in red fruits and vegetables. It is an efficient singlet oxygen-quenching carotenoid that acts as a strong anti-inflammatory agent. As a potent antioxidant, it has acquired importance in health benefits. Lycopene has shown various positive health effects and well-being. Additionally, it is a natural antioxidant that affects blood lipid levels and functions as both an antioxidant and an anti-inflammatory in the treatment of disease. Therefore, lycopene should be incorporated into the diet as it has multiple health benefits.
