In the morning, many seek to lighten their silhouette and keep their mind clear for the day. Between buttered toast, sweet juices and refined cereals, the classic breakfast often weighs heavily on the scale as well as on the heart. A red fruit, however, is starting to find a place in bowls.
Why this fruit helps cholesterol and the heart
This fruit is the grenade. Rich in
antioxidantsvitamin C and plant compounds called polyphenols, it is studied for its effects on the heart,
memory and the silhouette. Consumed at
breakfastthis “pomegranate” of benefits could help better manage cholesterol and morning hunger. It remains to understand how this anti-cholesterol fruit gets it done.
The pomegranate contains an interesting combination for the figure: between 63 and 80 kcal per 100 g of seeds, around 2 to 4 g of
fibers and a low glycemic index, around 35 to 40. Its specific polyphenols, such as punicalagins and anthocyanins, limit the oxidation of
LDL cholesterolcalled “bad cholesterol”, and participate in the protection of the arteries. These benefits come from its high fiber content, which helps increase the feeling of satiety and stabilize blood sugar levels, as well as its contribution of potassium, essential for controlling blood pressure.
“Pomegranate is one of the fruits and vegetables that reduce cardiovascular risk. Integrating it into your diet therefore necessarily brings a beneficial effect.” told us dietitian Alexandra Retion.
However, it is important to be careful about the forms in which it is consumed. “Be careful not to favor pomegranate juice, which is much less interesting. What’s important is to eat the whole fruit to benefit from its fiber, vitamins and antioxidants.”
Clinical trials report that pomegranate seed oil at 800 mg per day for four weeks lowered triglycerides in people with excess blood fat. Vitamin C and punicic acid also fight against oxidative stress, calm inflammation and support the
intestinal microbiotauseful to the heart as well as the brain.
In the morning, a slimming boost for weight loss
In the morning, swap pastries and industrial fruit juices for a bowl of yogurt, oatmeal and seeds.
grenade is already changing a lot. Around 100 g of arils provide less than 80 kcal, almost 4 g of fiber and slowly released sugars. Probable result: better satiety, fewer cravings, which facilitates weight loss progressive.
Pomegranate polyphenols also act on fat metabolism. Work in animals, with a diet enriched with 10% of pomegranate juiceobserved a decrease in body weight, total cholesterol and triglycerides. Between the appetite suppressant effect of fiber and this action on lipids, this fruit supports two major levers of slimming, but does not replace regular physical activity.
Memory: a morning ritual for the brain
On the brain side, the pomegranate also intrigues researchers. In elderly people suffering from disorders of
memoryregular consumption of
pomegranate juice was associated with improvements over several weeks. Another study, carried out on 32 adults who drank around 237 ml of juice per day for a month, found better verbal and visual memory performance.
To benefit from the effects on cholesterol, figure and head, seeds remain the most interesting form. Sprinkling 80 to 100 g of fresh pomegranate in a bowl of yogurt or over whole-grain porridge several times a week provides fiber, vitamin C and sweetness without excess. It is better to reserve pure juice for small portions, and seek advice in case of treatment with anticoagulants, hypotensives or statins.