Know what else is good about lycopene? It can help you avoid metabolic syndrome
10/15/2020 / By Skye Anderson / Comments
Know what else is good about lycopene? It can help you avoid metabolic syndrome

Pigments that give plant-based foods like fruits and vegetables their distinctive colors are widely studied for their beneficial properties. One such class of plant pigments called carotenoids continues to attract considerable scientific interest. This is because not only do some of them serve as precursors to vitamin A but also because most of them have strong antioxidant properties. Antioxidants, especially those that come from your diet, are important for maintaining good health as these compounds contribute to disease prevention.

Recently, a carotenoid called lycopene, which is commonly found in red- or pink-colored fruits, has been linked to significant metabolic benefits. A 2018 article by researchers at The University of Alabama (UA) discussed the effects of a lycopene-enriched diet on the risk of metabolic syndrome (MetS). MetS is a collection of diseases that put you at greater risk of coronary heart disease and other life-threatening conditions that affect the blood vessels.

Carotenoids and lycopene: fast facts and health benefits

Plant pigments are classified into four categories: anthocyanins, betalains, carotenoids and chlorophyll. Anthocyanins are the compounds responsible for the red, blue and purple hues of berries and grapes. Betalains are the water-soluble pigments that give beets, chard and pokeberries their red, violet and yellow colors. Chlorophyll are mainly green pigments found in the chloroplasts of plants and algae, while carotenoids are the bright red, yellow and orange pigments found in yams, watermelons, bell peppers, spinach, mangoes, oranges and tomatoes.

Carotenoids are fat-soluble compounds that are divided into two main groups: xanthophylls and carotenes. More than 600 different carotenoids have been identified in plants, particularly those that are commonly found in the human diet. Xanthophylls, which are found in summer squash, avocado, egg yolks, spinach and corn, are carotenoids that can protect you from the harmful effects of too much sun exposure. They are usually associated with eye benefits. Examples of xanthophylls include lutein and zeaxanthin.

Carotenes, on the other hand, are carotenoids responsible for helping plants grow. Some carotenes are called provitamins because they are converted into vitamin A inside the body. The most well-known provitamin A carotenoids are alpha- and beta-carotene and beta-cryptoxanthin. Good sources of carotenes include carrots, cantaloupes, sweet potatoes, papaya and tangerines. Lycopene, which can be found in tomatoes, watermelons, pink grapefruits and apricots, also belong to the carotene group, although it isn’t converted into vitamin A by the human body.

Lycopene offers plenty of metabolic health benefits

MetS is defined as a cluster of medical conditions that occur simultaneously and lead to serious consequences, such as heart disease, Type 2 diabetes and stroke The conditions that contribute to MetS include high blood sugar, high blood pressure, high blood cholesterol or triglycerides and excessive fat accumulation around the waist. According to a study published early this year, MetS is becoming a global pandemic, with 12 to 37 percent of the Asian population and 12 to 26 percent of the European population suffering from it.

But researchers have found evidence that lycopene, thanks to its antioxidant properties, may be able to neutralize oxidative stress, which is implicated in the development of MetS and its risk factors. To further investigate the relationship between eating a lycopene-rich diet and the risk of MetS, UA researchers reviewed published studies on lycopene and the risk factors of MetS. They identified 11 studies that fit their criteria, eight of which were cross-sectional studies, while the remaining three were intervention studies.

The researchers reported that all 11 studies confirmed that lycopene has protective effects against MetS and its risk factors. For instance, the three intervention studies all reported that drinking a lycopene-rich beverage benefitted people with metabolic health-related problems. This is despite varying doses and durations of lycopene consumption. The researchers also found that consuming lycopene-rich foods appeared to influence the different components of MetS, particularly high blood pressure, high cholesterol and triglycerides, and obesity. In fact, study participants who included lycopene in their diet experienced consistent improvement in at least one MetS risk factor.

Based on these findings, the researchers concluded that a diet enriched with lycopene can help alter certain components of MetS, ultimately reducing the risk of serious diseases, such as coronary heart disease, diabetes and stroke.

Lycopene is more than just a pigment that gives color to nutritious foods. This active compound also possesses health-promoting properties that can help prevent serious diseases. As numerous studies have shown, eating a diet rich in lycopene-containing foods can help you maintain good metabolic health and reduce the risk of metabolic syndrome, a cluster of conditions that lead to life-threatening diseases. To enjoy the protective benefits offered by lycopene, incorporate healthy foods like tomatoes, guavas, apricots, rose hips, pink grapefruits, watermelons and red oranges into your daily diet.

Sources:

NHS.uk

ScienceDirect.com 1

FoodAndNutritionResearch.net

ScienceDirect.com 2

LiveScience.com

Healthline.com

ODS.OD.NIH.gov

BreastCancer.org

MayoClinic.org

DMSJournal.BiomedCentral.com

Academic.OUP.com

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