Pomegranate – a scrumptious, juicy fruit broadly loved in numerous elements of the world, particularly in India. This superfood is thought for its quite a few well being advantages, together with its means to reinforce haemoglobin ranges within the physique. However is pomegranate good for weight reduction? The next sections will discover the reply to this query and dive into the science behind the pomegranate’s potential weight reduction advantages. So, seize a pomegranate and let’s get began!
Pomegranate: An Overview
Pomegranate (Punica granatum), or Anaar, has an extended and engaging historical past. The brilliant pink edible arils symbolised sanctity, abundance, and fertility in historic Greece and Rome. Nonetheless, the fashionable world additionally celebrates it for its dietary advantages.
Pomegranates are a surprise fruit. As a result of presence of polyphenols, they act as potent antioxidants. As well as, the pink color makes it a good looking fruit. Pomegranates are filled with vitamins. In comparison with different fruits, pomegranate has a better content material of antioxidants. As well as, they comprise round thrice as many antioxidants as both pink wine or inexperienced tea. By lowering low-density lipoprotein, or dangerous ldl cholesterol, it protects the guts. Furthermore, it helps improve immunity and metabolic charge, which ends up in weight reduction.
Dietary Properties of Pomegranate
As per USDA, 100 grams of pomegranate maintain the next dietary values.
- Vitality: 83 kcal
- Protein: 1.67g
- Carbohydrates: 18.7g
- Fats: 1.17g
- Fibre: 4g
- Calcium: 10mg
- Iron: 0.3mg
- Magnesium: 12mg
- Phosphorus: 36mg
- Potassium: 236mg
- Sodium: 3mg
- Folate: 38µg
- Vitamin Okay: 16.4mg
- Vitamin C: 10.2mg
Be aware: The beneficial quantity for consumption is 1 cup/250-300 grams each day for weight reduction.
Pomegranate and its Advantages for Weight Loss
Pomegranate is a nutrient-dense fruit usually related to weight reduction as a result of its reasonable fibre and low-calorie depend. The fibre in pomegranate helps promote satiety, lowering total calorie consumption and selling weight reduction. Moreover, pomegranate comprises polyphenols, which can assist increase metabolism and improve fats burning.
A human examine confirmed that administering 120 mL of pomegranate juice each day for one month considerably decreased fats mass in adults. One of many mechanisms by which pomegranates can take part in managing weight problems is thru regulating urge for food. Nonetheless, it’s important to notice that whereas pomegranate generally is a useful addition to a weight reduction weight loss plan, it isn’t a magic resolution. One ought to eat it sparsely as a part of a balanced weight loss plan and wholesome life-style.
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Low-calorie Content material
To shed pounds, you have to be on a calorie-deficit weight loss plan. In consequence, it’s essential to incorporate low-calorie meals in your weight loss plan. Pomegranates’ low-calorie content material is one among their enticing options.
100 grams of pomegranate has 83 energy. Therefore, you may embody them in your weight loss plan with out worrying about your calorie consumption.
Wealthy in Fibre
Sustaining a wholesome digestive system requires fibre. Meals with a variety of fibre, like pomegranates, are essential for weight reduction. Fibre tends to bulk up in your abdomen as a result of it absorbs water. Subsequently, meals excessive in fibre can assist you keep full for a very long time and cut back the necessity for frequent snacking. It, in flip, aids in calorie restriction and encourages weight reduction.
Loaded with Vitamins
The minerals folate, vitamin Okay, vitamin E, vitamin B6, and potassium are ample in pomegranates. These vitamins are essential for physique weight upkeep as a result of they help a wholesome metabolic charge, which allows your physique to burn extra energy. Research present it additionally prevents metabolic syndrome.
Pure fats burner
Polyphenols, particularly anthocyanins, that are pure fats burners, are ample in pomegranates. Polyphenols are in crops. These substances help your basic well being. They support in weight reduction by accelerating metabolism and rising calorie burn. So a weight loss plan excessive in polyphenols can assist shed pounds and stop the physique from storing fats. As well as, research present it might probably assist stop and handle numerous ailments.
Abstract
Pomegranate is a nutrient-dense fruit that may support in weight reduction as a result of its reasonable fibre content material and low-calorie depend. Pomegranate additionally comprises polyphenols that may increase metabolism and improve fats burning. Whereas it may be a useful addition to a weight reduction weight loss plan, it isn’t a magic resolution. It’s important to eat it reasonably as a part of a wholesome life-style and balanced weight loss plan. However, pomegranates’ low-calorie content material, wealthy fibre content material, loaded vitamins, and polyphenol compounds make them a superb possibility for these making an attempt to shed pounds and stop numerous ailments.
Different Well being Advantages of Pomegranate
Anaemia Aid
Pomegranate has excessive ranges of iron. It’s a remedy for anaemia because it promotes greater ranges of haemoglobin.
Coronary heart Wholesome
It helps hold plaque from build up in your arteries. As well as, it reduces ldl cholesterol and blood stress.
Most cancers prevention
Pomegranate can cut back and prohibit the expansion of most cancers cells and tumours in your physique. Analysis suggests its use as a promising chemotherapeutic agent.
Anti-inflammatory
Pomegranate juice has properties which can assist folks affected by airthritis. Research present pomegranate seeds are wealthy in punic acid that has anti-arthritic exercise. It additionally will increase bone mineral density and prevents pro-inflammatory actions. As well as, it prevents the onset of osteoarthritis.
Regulates Blood Sugar
Pomegranate is wealthy in antioxidants. It has a low glycemic index. Pomegranate considerably helps in stabilising blood sugar ranges. Research present pomegranates support in diabetes kind 2 prevention and therapy.
Abstract
Pomegranate provides numerous well being advantages past its potential to assist in weight reduction. It is a superb supply of iron and can assist relieve anaemia whereas being heart-healthy by stopping plaque buildup in arteries and lowering ldl cholesterol and blood stress. Pomegranate additionally has potential anti-cancer properties and may act as a chemotherapeutic agent. As well as, it’s anti-inflammatory, benefiting these with arthritis or liable to creating osteoarthritis. Lastly, pomegranate can assist regulate blood sugar ranges and support within the prevention and therapy of kind 2 diabetes.
Methods to Embrace Pomegranates in Your Food plan:
- You may have 150 grams/ half a cup of pomegranate arils as a snack between meals.
- Embrace them in salads along with different fruits and veggies.
- You may also add pomegranate arils to your weight-loss-friendly dessert.
- Pomegranate as a complete fruit or juice is extra useful for weight reduction if consumed within the morning. Nonetheless, consuming complete fruit is extra sensible because of the fibre content material. Fruits lose their fibre content material when juiced.
- You may add pomegranate seeds to your yoghurt or curd.
- Make a pomegranate detox water and drink a glass each week.
- You may also add pomegranate seeds to your smoothie bowl or oats porridge.
- Add half a cup of pomegranate juice to your salad dressing to extend the dietary worth of your salad.
Abstract
There are numerous methods to eat pomegranate to assist in weight reduction. These embody consuming half a cup of pomegranate arils as a snack, including them to salads or desserts, consuming the fruit or juice within the morning, including the seeds to yoghurt or smoothie bowls, and even making detox water with pomegranate. Moreover, you may improve the dietary worth of your salad dressing by including half a cup of pomegranate juice. Nonetheless, it’s vital to notice that consuming complete fruit is extra sensible because of the fibre content material, as fruits lose their fibre when juiced.
Pomegranate Weight Loss Recipes
Brussels Sprouts Salad with Pomegranate
Servings: 4
Complete time: 25 minutes
Elements
- Brussels sprouts: 450g
- Pomegranate seeds: 175g
- Apple: 182g
- White wine vinegar: 2 tbsp
- Salt: to style
- Pepper: to style
- Olive oil: 2 tbsp
Methodology
- Shred the Brussels sprouts and minimize the apples into skinny slices.
- Add salt, pepper, olive oil, and vinegar in a bowl.
- Add pomegranate and blend all in a bowl. Serve it instantly.
Pomegranate Raita
Servings: 3-4
Complete time: 5 minutes
Elements
- Curd: 500g
- Pomegranate seeds: 60g
- Stevia: 1 tsp
Methodology
- Take a bowl, add curd and stevia and blend effectively.
- Add the pomegranate to the combination and revel in it for wholesome weight reduction for breakfast, snack, or dinner.
Dangers of Overconsumption
Though pomegranates provide many well being advantages, overconsumption could result in potential unintended effects. It is very important notice that consuming pomegranate seeds at very excessive ranges could improve the danger of intestinal blockage and extreme constipation. Pomegranate seeds are excessive in fibre, and extreme fibre consumption could trigger blockage within the intestines, resulting in constipation. Moreover, overeating pomegranates could lead to digestive points corresponding to fuel, bloating, and abdomen discomfort. Subsequently, it’s important to eat pomegranates sparsely and observe the beneficial each day consumption to keep away from these potential unintended effects.
HealthifyMe Suggestion
Strive including pomegranate to your morning smoothie bowl! Merely mix some frozen berries, banana, spinach, and a handful of pomegranate seeds for a scrumptious and nutritious breakfast to maintain you full and energised all through the morning. You may also high the smoothie bowl with extra pomegranate seeds and granola for an additional crunch. Strive it and see how this tasty twist on a basic breakfast can assist you shed pounds.
The Remaining Phrase
Pomegranates might be part of a fast, low-calorie snack selection. Subsequently, you may add it to your weight reduction journey healthily and innovatively. To efficiently cut back weight, you need to fastidiously take into account each meal, from breakfast to dinner. Furthermore, portion management is essential. A session with a medical skilled will get usually suggested earlier than making dietary or life-style modifications. An in depth methodology for monitoring your health and well being will get offered by the HealthifyMe app.
Disclaimer: The aim of this text is simply to disperse data and lift consciousness. It doesn’t intend to switch medical recommendation from professionals. For additional info, please contact our licensed nutritionists Right here.
Ceaselessly Requested Questions (FAQs)
Q: How can pomegranates assist with weight reduction?
A: Pomegranates get totally full of antioxidants, that are appropriate for you and assist increase your immunity and metabolic charge, enabling you to shed pounds. As well as, it’s excessive in fibre and low in energy.
Q: What are the dietary advantages of pomegranate?
A: Pomegranates get loaded with important vitamins. It’s wealthy in fibre, calcium, iron, potassium, magnesium, phosphorus, folate, vitamin C, and Okay. These vitamins profit your well being in a number of methods, together with bone well being, pores and skin well being, low levels of cholesterol, regulation of blood sugar and hypertension, and lots of extra.
Q: Does pomegranate juice assist in weight reduction?
A: In comparison with different fruit juices, pomegranate juice has a excessive quantity of antioxidants, notably polyphenols. It comprises round thrice as many antioxidants as both pink wine or inexperienced tea. As well as, lowering low-density lipoprotein, or dangerous ldl cholesterol, protects the guts. Subsequently, it might probably assist in weight reduction and stop weight acquire. Drink pomegranate juice that’s 100% pure, with no added sugar.
Q: Is it protected to eat pomegranate for weight reduction?
A: Actually, it’s protected for weight watchers and really useful. It has fewer energy, reasonable fibre, and antioxidants, considerably helping in weight reduction. It additionally boosts one’s metabolism.
Q: How a lot pomegranate ought to I eat each day for weight reduction?
A: The beneficial quantity for pomegranate consumption is 1 cup or 250-300 grams each day for weight reduction. You may embody it in your on a regular basis weight loss plan in a wide range of methods. Furthermore, pomegranate juice is useful for well being. Nonetheless, complete fruits are higher as a result of juicing removes the fibre content material.
Q: Can pomegranate be taken as a snack for weight reduction?
A: You may embody pomegranates in between your meals as small snacks in your weight reduction journey. It’s excessive in fibre which can support in weight reduction. And because it has a low-calorie depend, you don’t have to fret.
Q: Does pomegranate improve or lower metabolism?
A: Pomegranate is well-known for reinforcing your metabolism. It’s wealthy in antioxidants, polyphenols, linolenic acid, and different important vitamins and bioactive compounds that assist to burn fats and improve metabolism.
Q: Can pomegranates assist cut back stomach fats?
A: No meals or fruit instantly can cut back stomach fats. To shed pounds, the physique must be in calorie-deficit mode. Each stomach fats and whole physique fats will ultimately lower.
Q: What’s one of the best ways to eat pomegranate for weight reduction?
A: There are a number of methods to incorporate pomegranate for weight reduction. Some greatest methods are containing pomegranate seeds in your salad, including seeds to your curd, and having it with oats porridge or a smoothie bowl.
Q: Are there any unintended effects of consuming pomegranate for weight reduction?
A: There are hardly any unintended effects for pomegranate for weight reduction. Nonetheless, consuming greater than the suggested each day amount could have undesirable outcomes. An excessive amount of pomegranate could trigger extreme constipation, intestinal blockage, fuel, and bloating.
Analysis Sources
1. Information by the US Division of Agriculture on pomegranate [FDC ID: 169134]
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/vitamins
2. Laurindo LF, Barbalho SM, Marquess AR, Grecco AIS, Goulart RA, Tofano RJ, Bishayee A. Pomegranate (Punica granatum L.) and Metabolic Syndrome Threat Elements and Outcomes: A Systematic Assessment of Scientific Research. Vitamins. 2022 Apr 16;14(8):1665. doi: 10.3390/nu14081665. PMID: 35458227; PMCID: PMC9032502.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9032502/
3. Zarfeshany A, Asgary S, Javanmard SH. Potent well being results of pomegranate. Adv Biomed Res. 2014 Mar 25;3:100. DoI: 10.4103/2277-9175.129371. PMID: 24800189; PMCID: PMC4007340.
4. Sharma P, McClees SF, Afaq F. Pomegranate for Prevention and Remedy of Most cancers: An Replace. Molecules. 2017 Jan 24;22(1):177. DoI: 10.3390/molecules22010177. PMID: 28125044; PMCID: PMC5560105.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5560105/
5. Rasheed Z. Consumption of Pomegranate Prevents the Onset of Osteoarthritis: Molecular Proof. Int J Well being Sci (Qassim). 2016 Apr;10(2):V-VIII. PMID: 27103912; PMCID: PMC4825888.
6. Banihani S, Swedan S, Alguraan Z. Pomegranate and kind 2 diabetes. Nutr Res. 2013 Might;33(5):341-8. doi: 10.1016/j.nutres.2013.03.003. Epub 2013 Apr 15. PMID: 23684435.
https://pubmed.ncbi.nlm.nih.gov/23684435/
