Pomegranate – a scrumptious, juicy fruit broadly loved in numerous elements of the world, particularly in India. This superfood is understood for its quite a few well being advantages, together with its capacity to boost 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 interesting historical past. The intense pink edible arils symbolised sanctity, abundance, and fertility in historical Greece and Rome. Nonetheless, the trendy world additionally celebrates it for its dietary advantages.
Pomegranates are a surprise fruit. Because of the presence of polyphenols, they act as potent antioxidants. As well as, the pink color makes it a wonderful fruit. Pomegranates are stuffed with vitamins. In comparison with different fruits, pomegranate has a better content material of antioxidants. As well as, they include round 3 times as many antioxidants as both pink wine or inexperienced tea. By lowering low-density lipoprotein, or dangerous ldl cholesterol, it protects the center. Furthermore, it helps enhance 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 Ok: 16.4mg
- Vitamin C: 10.2mg
Observe: The really helpful 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 typically related to weight reduction because 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 accommodates polyphenols, which can assist increase metabolism and enhance fats burning.
A human research 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 could be a useful addition to a weight reduction food plan, it’s not a magic resolution. One ought to eat it carefully as a part of a balanced food plan and wholesome life-style.
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Low-calorie Content material
To reduce weight, you have to be on a calorie-deficit food plan. In consequence, it’s essential to incorporate low-calorie meals in your food plan. Pomegranates’ low-calorie content material is one in every of their enticing options.
100 grams of pomegranate has 83 energy. Therefore, you may embrace them in your food plan with out worrying about your calorie consumption.
Wealthy in Fibre
Sustaining a wholesome digestive system requires fibre. Meals with quite a lot of fibre, like pomegranates, are essential for weight reduction. Fibre tends to bulk up in your abdomen as a result of it absorbs water. Due to this fact, meals excessive in fibre might help 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 Ok, vitamin E, vitamin B6, and potassium are considerable in pomegranates. These vitamins are essential for physique weight upkeep as a result of they help a wholesome metabolic charge, which permits 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 considerable in pomegranates. Polyphenols are in vegetation. These substances help your basic well being. They support in weight reduction by accelerating metabolism and rising calorie burn. So a food plan excessive in polyphenols might help reduce weight and forestall the physique from storing fats. As well as, research present it could assist forestall and handle numerous ailments.
Abstract
Pomegranate is a nutrient-dense fruit that may support in weight reduction because of its reasonable fibre content material and low-calorie depend. Pomegranate additionally accommodates polyphenols that may increase metabolism and enhance fats burning. Whereas it may be a useful addition to a weight reduction food plan, it’s not a magic resolution. It’s important to eat it reasonably as a part of a wholesome life-style and balanced food plan. Nonetheless, pomegranates’ low-calorie content material, wealthy fibre content material, loaded vitamins, and polyphenol compounds make them a superb choice for these attempting to reduce weight and forestall numerous ailments.
Different Well being Advantages of Pomegranate
Anaemia Reduction
Pomegranate has excessive ranges of iron. It’s a treatment for anaemia because it promotes increased ranges of haemoglobin.
Coronary heart Wholesome
It helps preserve plaque from increase 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 might help individuals 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 sort 2 prevention and therapy.
Abstract
Pomegranate provides numerous well being advantages past its potential to help in weight reduction. It is a superb supply of iron and might help 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 growing osteoarthritis. Lastly, pomegranate might help regulate blood sugar ranges and support within the prevention and therapy of sort 2 diabetes.
Methods to Embody Pomegranates in Your Weight loss program:
- You’ll be able to have 150 grams/ half a cup of pomegranate arils as a snack between meals.
- Embody them in salads along with different fruits and veggies.
- You can even 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 as a result of fibre content material. Fruits lose their fibre content material when juiced.
- You’ll be able to add pomegranate seeds to your yoghurt or curd.
- Make a pomegranate detox water and drink a glass each week.
- You can even 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 help in weight reduction. These embrace 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 enhance the dietary worth of your salad dressing by including half a cup of pomegranate juice. Nonetheless, it’s essential to notice that consuming complete fruit is extra sensible as a result of fibre content material, as fruits lose their fibre when juiced.
Pomegranate Weight Loss Recipes
Brussels Sprouts Salad with Pomegranate
Servings: 4
Whole time: 25 minutes
Substances
- 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
Whole time: 5 minutes
Substances
- Curd: 500g
- Pomegranate seeds: 60g
- Stevia: 1 tsp
Methodology
- Take a bowl, add curd and stevia and blend effectively.
- Add the pomegranate to the combo and luxuriate in it for wholesome weight reduction for breakfast, snack, or dinner.
Dangers of Overconsumption
Though pomegranates provide many well being advantages, overconsumption might result in potential unwanted effects. It is very important notice that consuming pomegranate seeds at very excessive ranges might enhance the danger of intestinal blockage and extreme constipation. Pomegranate seeds are excessive in fibre, and extreme fibre consumption might trigger blockage within the intestines, resulting in constipation. Moreover, overeating pomegranates might lead to digestive points comparable to fuel, bloating, and abdomen discomfort. Due to this fact, it’s important to eat pomegranates carefully and comply with the really helpful each day consumption to keep away from these potential unwanted 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 can even high the smoothie bowl with extra pomegranate seeds and granola for an additional crunch. Strive it and see how this tasty twist on a traditional breakfast might help you reduce weight.
The Ultimate Phrase
Pomegranates might be part of a fast, low-calorie snack selection. Due to this fact, you may add it to your weight reduction journey healthily and innovatively. To efficiently cut back weight, it’s essential to rigorously contemplate each meal, from breakfast to dinner. Furthermore, portion management is essential. A session with a medical knowledgeable will get usually suggested earlier than making dietary or life-style modifications. An in depth technique 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 exchange medical recommendation from professionals. For additional data, please contact our licensed nutritionists Right here.
Continuously 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 reduce weight. 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 Ok. 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 plenty 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 accommodates round 3 times as many antioxidants as both pink wine or inexperienced tea. As well as, lowering low-density lipoprotein, or dangerous ldl cholesterol, protects the center. Due to this fact, it could assist in weight reduction and forestall weight achieve. Drink pomegranate juice that’s 100% pure, with no added sugar.
Q: Is it protected to eat pomegranate for weight reduction?
A: Definitely, it’s protected for weight watchers and really useful. It has fewer energy, reasonable fibre, and antioxidants, considerably aiding 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 really helpful quantity for pomegranate consumption is 1 cup or 250-300 grams each day for weight reduction. You’ll be able to embrace it in your on a regular basis food plan in a wide range of methods. Furthermore, pomegranate juice is helpful 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’ll be able to embrace 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 would not have to fret.
Q: Does pomegranate enhance 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 enhance metabolism.
Q: Can pomegranates assist cut back stomach fats?
A: No meals or fruit straight can cut back stomach fats. To reduce weight, the physique must be in calorie-deficit mode. Each stomach fats and whole physique fats will finally 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 finest 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 unwanted effects of consuming pomegranate for weight reduction?
A: There are hardly any unwanted effects for pomegranate for weight reduction. Nonetheless, consuming greater than the suggested each day amount might have undesirable outcomes. An excessive amount of pomegranate might trigger extreme constipation, intestinal blockage, fuel, and bloating.
Analysis Sources
1. Knowledge 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 Danger 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 Could;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/
