Pomegranate is a delicious and highly nutritive fruit which consists of many antioxidants like anthocyanins and ellagitannins which help in weight loss and prevention of many diseases like cancer, diabetes, hypertension, cardiovascular diseases, neurological ailments, infertility, and infections.
Scientists have always preferred a plant-based diet consisting of healthy fruits and vegetables, optimum for weight loss. Pomegranate is one such extremely nutritious fruit which is full of several health benefits. Consuming pomegranate will not only help you achieve a healthy body weight but also protect you from developing obesity related health disorders.Let us get a brief insight about this
Pomegranate is one such extremely nutritious fruit which is full of several health benefits. Consuming pomegranate will not only help you achieve a healthy body weight but also protect you from developing obesity related health disorders.Let us get a brief insight about this
The benefits of pomegranate are considered to be as a result of two primary pigments present in pomegranate, which give the fruit its bright colors. Anthocyanin, the first pigment is a flavonoid, while the other pigment Ellagitannin is a type of polyphenol. Here are 10 Benefits of Pomegranate for health –
- Pomegranate helps in prevention and treatment of cancer.
- Pomegranate improves memory
- Pomegranate helps in reducing inflammation and pain
- Pomegranate lowers the risk of heart diseases
- Pomegranate helps in fighting infections.
- Pomegranate helps in combating male fertility
- Pomegranate aids in diabetes treatment
- Pomegranate improves the performance
- Pomegranate is excellent for maintaining oral health
- Pomegranate is good for the bones
All these benefits make pomegranate a must have fruit for maintaining good health. Now let us know about the advantages of pomegranate for weight loss.
6 Benefits of Pomegranate for Weight Loss
Various research studies have examined the benefits of pomegranate in obesity and metabolic health.
1. Antioxidants in pomegranate help in weight loss and prevent obesity
Though the body has mechanisms to deal with these free radicals, biochemical processes in the body such as increased energy production and regulation of enzymes lead to the formation of more reactive species. This causes oxidative stress.In obese people, even the antioxidant mechanism of the body which neutralizes these radicals is weakened.
Antioxidants can be included in the diet to fight these toxins and prevent the dysregulation of several enzymes and compounds in the body which cause weight gain and obesity.
Pomegranate is full of antioxidants like anthocyanins and tannins which help in combating the harmful toxins and protecting the body from damage.
The polyphenols also reduce the production of free radicals.
What does this mean? Pomegranate is loaded with antioxidants which reduce the risk of weight gain and obesity.
2. Pomegranate consists of nutrients that reduce weight
Pomegranate is full of many essential nutrients like protein, fiber, vitamin C, vitamin K, vitamin B12, and folate. One pomegranate fruit consists of about 5g protein and 11g fiber.
It is a well-known fact that proteins and fibers are very beneficial in weight loss as they help in increasing satiety and prevent food intake.
Though the protein content of pomegranate is not very high, it is quite higher compared to other fruits. It is imperative to consume whole pomegranate seeds instead of only the juice to obtain more benefits and adequate fiber from this fruit,
What does this mean? Protein, fiber, and vitamins present in pomegranate are beneficial for weight loss.
3. Pomegranate lowers body weight
Punicic acid is an important constituent of pomegranate seed oil. Studies have shown that punicic acid helps in reducing body fats.
In animal models, punicic acid has proved to reduce fat levels and the content of adipose tissues in the body, which store fat.
In other such studies, pomegranate molasses and juice helped in weight loss due to their antioxidant behavior.
In studies, xanthigen, made from marine algae and pomegranate seed oil was shown to enhance weight loss by reducing body fats and shown as a potential supplement for managing obesity.
What does this mean? Several compounds in pomegranate help in burning excess fats and lower the body weight.
4. Pomegranate prevents fat accumulation by decreasing lipid levels
Extracts from pomegranate peel reduce lipid concentrations in the body by lowering cholesterol and triglycerides. It also prevents obesity by reducing fat storage and body weight.
The polyphenols present in pomegranate juice help in lowering total cholesterol and LDL (low-density lipoprotein) cholesterol which is responsible for fat accumulation.
It does not lower the HDL (high-density lipoprotein) cholesterol which is good for health and does not get deposited as fats.
In a study published in The British Journal of Nutrition, the effect of pomegranate seed oil on persons having high lipid values was examined, and it was found that this oil helps in maintaining a favorable lipid profile.
In other studies, it was also discovered that the tannin punicalagin found in pomegranate helps in lowering cholesterol and triglycerides, thus preventing obesity and weight gain.
What does this mean? Pomegranate helps in maintaining optimum lipid levels, without letting them getting deposited as fats.
5. Pomegranate reduce blood glucose
Blood glucose lowering effects have been shown by various compounds present in pomegranates such as punicalagin, punicic acid, ellagic acid, gallic acid, oleanolic acid, ursolic acid and uallic acid.
Regulation of glucose levels means less insulin production and less fat storage as insulin hormone is responsible for the storage of extra fats in the body.
The phenols in pomegranate also inhibit the enzymes α-amylase and α-glucosidase which carry out the process of carbohydrate digestion.
By inhibiting these enzymes, they make sure that not all carbohydrate is digested and converted to glucose, and the levels of glucose in the blood do not rise.Thus, the storage of extra glucose as fats in the body does not take place.
Pomegranate also improves insulin sensitivity which leads to proper regulation of blood glucose without causing a surge in serum sugar concentrations.
What does this mean? By lowering the levels of blood glucose, pomegranate ensures that excess glucose is not deposited as fats in the body.
6. Pomegranate helps in prevention of obesity and related diseases
Studies have shown that pomegranate reduces fats and helps in prevention of obesity.
By decreasing the levels of glucose, lipids, cholesterol, insulin, and interleukins, pomegranate helps in obesity management and reduction of complications associated with this disease.
In animal models, the leaf extract from pomegranate plant was able to reduce weight, body fat, energy intake, lipids, fat absorption and deposition, and appetite, thereby delaying the development of obesity.
What does this mean? By maintaining normal parameters of glucose and lipids, pomegranate prevents obesity and associated disorders.
Dosage of pomegranate for weight loss
There is no particular dosage of pomegranate for weight loss.
However, it is beneficial to include pomegranate in the diet at moderate levels.It is best to consume the whole seeds of a pomegranate. Juice, tarts, and sauces of pomegranate can also be consumed.
For improving a specific health condition, other parts of pomegranate like extracts from peel, leaves, bark and white pulp can also be consumed as recommended by a doctor.
Precautions to be taken while consuming pomegranate
Pomegranate is considered safe for consumption and does not pose the risk of side effects.
However, always consult with the physician before making significant changes in your diet.
Pomegranate, due to its lipid and glucose lowering effects can interact with the working process of certain drugs. Therefore, the persons on previous medications and having other disorders, pregnant and breastfeeding women should first consult with a doctor before taking this fruit for therapeutic use.
Pomegranate, especially the ripe ones are high in sugar levels and can cause an increase in blood glucose levels if consumed in excess.
People having allergies to some plants may develop pomegranate allergies.
Pomegranate is an excellent fruit with numerous health benefits. It is good for the heart, brain, bone, muscles and oral hygiene. It helps in the treatment of various diseases like cancer, inflammatory disorders, cardiovascular ailments, diabetes, memory loss, infertility, infections, and fatigue.
This fruit is full of antioxidants and other nutrients which help in weight loss. It helps in weight loss by reducing body fat, blood glucose, and lipid levels. Thus, it lowers the risk of obesity, increases satiety and decreases the energy intake. It is safe for use, readily available and recommended for maintenance of optimum body weight and good health.