Pomegranate – a scrumptious, juicy fruit extensively 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 skill 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 a protracted and interesting historical past. The intense crimson edible arils symbolised sanctity, abundance, and fertility in historical Greece and Rome. Nevertheless, the fashionable 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 crimson color makes it a wonderful 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 3 times as many antioxidants as both crimson wine or inexperienced tea. By lowering low-density lipoprotein, or unhealthy ldl cholesterol, it protects the guts. Furthermore, it helps improve immunity and metabolic price, which leads to 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
Notice: The advisable quantity for consumption is 1 cup/250-300 grams day by 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 average fibre and low-calorie rely. The fibre in pomegranate helps promote satiety, lowering total calorie consumption and selling weight reduction. Moreover, pomegranate incorporates polyphenols, which can assist enhance metabolism and improve fats burning.
A human study confirmed that administering 120 mL of pomegranate juice day by 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. Nevertheless, it’s important to notice that whereas pomegranate generally is a useful addition to a weight reduction food regimen, it’s not a magic answer. One ought to devour it moderately as a part of a balanced food regimen and wholesome life-style.
Shalika’s Unbelievable Weight Loss Journey – Misplaced 38 kgs in 12 Months
Chat with us to get began in your well being and health journey >> https://hlfy.me/YT_Video
Low-calorie Content material
To drop extra pounds, you should be on a calorie-deficit food regimen. Consequently, it’s essential to incorporate low-calorie meals in your food regimen. Pomegranates’ low-calorie content material is one among their enticing options.
100 grams of pomegranate has 83 energy. Therefore, you’ll be able to embrace them in your food regimen with out worrying about your calorie consumption.
Wealthy in Fibre
Sustaining a wholesome digestive system requires fibre. Meals with a whole 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 can assist you keep full for a very long time and scale 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 ample in pomegranates. These vitamins are essential for physique weight upkeep as a result of they assist a wholesome metabolic price, which allows your physique to burn extra energy. Studies present it additionally prevents metabolic syndrome.
Pure fats burner
Polyphenols, particularly anthocyanins, that are pure fats burners, are ample in pomegranates. Polyphenols are in vegetation. These substances assist your normal well being. They support in weight reduction by accelerating metabolism and rising calorie burn. So a food regimen excessive in polyphenols can assist drop extra pounds and stop the physique from storing fats. As well as, studies present it will probably assist forestall and handle numerous ailments.
Pomegranate is a nutrient-dense fruit that may support in weight reduction because of its average fibre content material and low-calorie rely. Pomegranate additionally incorporates polyphenols that may enhance metabolism and improve fats burning. Whereas it may be a useful addition to a weight reduction food regimen, it’s not a magic answer. It’s important to devour it reasonably as a part of a wholesome life-style and balanced food regimen. Nonetheless, pomegranates’ low-calorie content material, wealthy fibre content material, loaded vitamins, and polyphenol compounds make them a wonderful choice for these attempting to drop extra pounds and stop numerous ailments.
Different Well being Advantages of Pomegranate
Pomegranate has excessive ranges of iron. It’s a treatment for anaemia because it promotes larger ranges of haemoglobin.
Coronary heart Wholesome
It helps maintain plaque from build up in your arteries. As well as, it reduces ldl cholesterol and blood strain.
Most cancers prevention
Pomegranate can scale back and prohibit the expansion of most cancers cells and tumours in your physique. Research suggests its use as a promising chemotherapeutic agent.
Pomegranate juice has properties which can assist folks affected by airthritis. Studies 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. Studies present pomegranates support in diabetes kind 2 prevention and therapy.
Pomegranate affords numerous well being advantages past its potential to help 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 strain. 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 vulnerable to creating osteoarthritis. Lastly, pomegranate can assist regulate blood sugar ranges and support within the prevention and therapy of kind 2 diabetes.
Methods to Embody Pomegranates in Your Weight loss plan:
- You possibly can 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 may also add pomegranate arils to your weight-loss-friendly dessert.
- Pomegranate as a complete fruit or juice is extra helpful for weight reduction if consumed within the morning. Nevertheless, consuming entire fruit is extra sensible because of the fibre content material. Fruits lose their fibre content material when juiced.
- You possibly can 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.
There are numerous methods to devour 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’ll be able to improve the dietary worth of your salad dressing by including half a cup of pomegranate juice. Nevertheless, it’s essential to notice that consuming entire 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
Whole time: 25 minutes
- Brussels sprouts: 450g
- Pomegranate seeds: 175g
- Apple: 182g
- White wine vinegar: 2 tbsp
- Salt: to style
- Pepper: to style
- Olive oil: 2 tbsp
- Shred the Brussels sprouts and reduce 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.
Whole time: 5 minutes
- Curd: 500g
- Pomegranate seeds: 60g
- Stevia: 1 tsp
- Take a bowl, add curd and stevia and blend properly.
- Add the pomegranate to the combo and luxuriate in it for wholesome weight reduction for breakfast, snack, or dinner.
Dangers of Overconsumption
Though pomegranates supply many well being advantages, overconsumption could result in potential uncomfortable side effects. You will need to be aware 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 end in digestive points resembling gasoline, bloating, and abdomen discomfort. Due to this fact, it’s important to devour pomegranates moderately and comply with the advisable day by day consumption to keep away from these potential uncomfortable side effects.
Attempt 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 prime the smoothie bowl with extra pomegranate seeds and granola for an additional crunch. Attempt it and see how this tasty twist on a basic breakfast can assist you drop extra pounds.
The Last Phrase
Pomegranates might be part of a fast, low-calorie snack selection. Due to this fact, you’ll be able to add it to your weight reduction journey healthily and innovatively. To efficiently scale back weight, you should fastidiously take into account each meal, from breakfast to dinner. Furthermore, portion management is essential. A session with a medical knowledgeable will get sometimes suggested earlier than making dietary or life-style modifications. An intensive 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 information and lift consciousness. It doesn’t intend to exchange medical recommendation from professionals. For additional info, please contact our licensed nutritionists 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 enhance your immunity and metabolic price, enabling you to drop extra 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 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 incorporates round 3 times as many antioxidants as both crimson wine or inexperienced tea. As well as, lowering low-density lipoprotein, or unhealthy ldl cholesterol, protects the guts. Due to this fact, it will probably assist in weight reduction and stop weight achieve. Drink pomegranate juice that’s 100% pure, with no added sugar.
Q: Is it secure to devour pomegranate for weight reduction?
A: Actually, it’s secure for weight watchers and really helpful. It has fewer energy, average fibre, and antioxidants, considerably aiding in weight reduction. It additionally boosts one’s metabolism.
Q: How a lot pomegranate ought to I devour day by day for weight reduction?
A: The advisable quantity for pomegranate consumption is 1 cup or 250-300 grams day by day for weight reduction. You possibly can embrace it in your on a regular basis food regimen in quite a lot of methods. Furthermore, pomegranate juice is helpful for well being. Nevertheless, entire 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 possibly can 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 rely, you shouldn’t have to fret.
Q: Does pomegranate improve or lower metabolism?
A: Pomegranate is well-known for enhancing 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 scale back stomach fats?
A: No meals or fruit immediately can scale back stomach fats. To drop extra pounds, the physique must be in calorie-deficit mode. Each stomach fats and complete physique fats will finally lower.
Q: What’s one of the best ways to devour 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 uncomfortable side effects of consuming pomegranate for weight reduction?
A: There are hardly any uncomfortable side effects for pomegranate for weight reduction. Nevertheless, consuming greater than the suggested day by day amount could have undesirable outcomes. An excessive amount of pomegranate could trigger extreme constipation, intestinal blockage, gasoline, and bloating.
1. Information by the US Division of Agriculture on pomegranate [FDC ID: 169134]
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 Evaluation of Scientific Research. Vitamins. 2022 Apr 16;14(8):1665. doi: 10.3390/nu14081665. PMID: 35458227; PMCID: 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 Therapy of Most cancers: An Replace. Molecules. 2017 Jan 24;22(1):177. DoI: 10.3390/molecules22010177. PMID: 28125044; PMCID: 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.
Leave a Reply