Hawthorn berries have been used for centuries in traditional medicine. They are known for their potential health benefits, including promoting heart health and aiding digestion. Recently, hawthorn flakes, derived from dried and processed hawthorn fruit, have become popular as a weight management aid. This article explores the potential of hawthorn berries for weight loss, investigating their health benefits, possible side effects, and optimal consumption methods.
What are Hawthorn Berries?
Hawthorn berries, also known as haws, grow on shrubs of the Crataegus genus. This genus includes hundreds of species commonly found in parts of Asia, Europe, and North America. While technically not berries due to the presence of stones, similar to plums, they are commonly referred to as berries.
These tiny fruits are considered an important part of traditional Chinese medicine and have a taste that is a mixture of sour, aromatic, and slightly sweet. The color of the hawthorn fruit can range from yellow to deep red and black. Hawthorn berries are widely used to make candied fruits, jellies, jams, and alcohol.
Nutritional Composition
Hawthorn berries contain many valuable nutrients, making them a good food source for the human body. They are rich in polyphenols, powerful antioxidant compounds found mainly in plants. Hawthorn also contains flavonoids and procyanidins, components responsible for most of the therapeutic effects. Studies indicate that hawthorn also contains beneficial compounds such as antioxidants and polyunsaturated fatty acids.
Health Benefits of Hawthorn Berries
Thanks to their rich nutritional composition, hawthorn berries offer various health benefits. Here are some of the most prominent:
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Antioxidant Powerhouse
Hawthorn berries contain many polyphenols, powerful antioxidant compounds that neutralize unstable molecules (free radicals) when present in high levels. Polyphenol antioxidants have many impressive health benefits, including their ability to prevent and reduce the risk of asthma, infections, type 2 diabetes, early skin aging, cancer, and heart problems.
Anti-Inflammatory Properties
Chronic inflammation is considered a major cause of diseases such as asthma, type 2 diabetes, and some cancers. Animal studies have shown that consuming hawthorn fruit extract can significantly reduce the levels of inflammatory compounds present in the body, contributing to a reduction in inflammation and symptoms of asthma. Experts believe that hawthorn fruit supplements may provide anti-inflammatory benefits in humans.
Blood Pressure Regulation
In traditional Chinese medicine, hawthorn berry is often recommended to support the treatment of high blood pressure. Animal studies have found that hawthorn berries act as a natural vasodilator, helping to relax constricted blood vessels in the body, thereby aiding in lowering high blood pressure levels effectively. Studies have shown that taking hawthorn berry extract can significantly reduce diastolic blood pressure in people with mild hypertension.
Blood Fat Reduction
Using hawthorn fruit extract has the ability to improve your blood fat. When blood lipids are out of balance (especially low levels of good cholesterol HDL and high triglycerides), it can cause conditions such as atherosclerosis or blood clots, accumulation of plaque in blood vessels. Animal studies have shown that hawthorn berry extract can lower total cholesterol, LDL bad cholesterol, and triglyceride levels in the liver.
Digestive System Support
The fruit and extracts of hawthorn have been used to aid in the treatment of digestive problems, especially stomachaches and indigestion. Hawthorn berries contain a lot of fiber, which helps to support the digestive system by reducing constipation and stimulating the growth of beneficial intestinal bacteria, which are considered the "core" for maintaining a healthy digestive system. Animal studies have shown that consumption of hawthorn berry extract significantly reduced the transit of food in the digestive system, thereby reducing indigestion and protecting the stomach.
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Potential for Hair Loss Prevention
Regular use of hawthorn berry extract can help stimulate hair growth, while increasing the number and size of hair follicles, thereby promoting healthier hair.
Anxiety Relief
Hawthorn has a very mild sedative effect, helping to relieve symptoms of anxiety. When using hawthorn berry extract, it can help you feel more relaxed and less anxious. Hawthorn is being studied as a potential treatment for central nervous system disorders such as anxiety or depression.
Heart Disease Treatment
Hawthorn fruit is often used together with medicines to treat heart failure. People who took hawthorn berry extract along with heart failure medications significantly improved heart function and exercise tolerance. In addition, they also felt less short of breath and fatigued after consuming hawthorn berry extract.
Antimicrobial Properties
Studies indicated that the berries of Crataegus azarolus, a hawthorn species that grows in the Mediterranean, may be effective against several different microorganisms and gram-positive bacteria. Antimicrobial substances may kill or prevent the growth of potentially harmful microorganisms.
Potential Benefits for Diabetes
Hawthorn may have health benefits for diabetes and its complications, such as decreasing triglycerides and low-density lipoprotein cholesterol, increasing the antioxidant activity of certain enzymes, reducing inflammatory molecules, regulating blood sugar and insulin secretion, improving the health of certain cells in the pancreas, and potentially helping reduce factors that can lead to obesity.
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Anticancer Properties
Laboratory studies showed that hawthorn berries had anticancer potential, killing brain tumor cells and inhibiting their multiplication. The potential anticancer properties are due to the high polyphenol content of the berries.
Hawthorn Flakes: A Closer Look
Hawthorn flakes are thinly sliced and dried hawthorn berries often used in teas, snacks, and herbal supplements. They are known for their tart, slightly sweet flavor and are commonly used in traditional Chinese medicine to aid digestion and improve circulation.
Hawthorn Flakes: Healthy for Weight Loss?
Hawthorn flakes can be a beneficial addition to a weight loss diet due to their impact on metabolism, digestion, and cardiovascular health.
Aiding Digestion
Hawthorn berries have been used for centuries to promote healthy digestion. Their natural enzymes help break down food more efficiently, potentially reducing bloating and improving gut health. A well-functioning digestive system is essential for weight management and overall health.
Boosting Metabolism
Certain compounds in hawthorn berries may support metabolism by enhancing fat breakdown and energy expenditure. Although more research is needed, preliminary studies suggest that hawthorn could contribute to a faster metabolism.
Reducing Water Retention
Hawthorn berries have mild diuretic properties, which help the body eliminate excess water weight. This can be especially useful for those who experience bloating or swelling due to fluid retention.
Regulating Appetite
Hawthorn flakes may help curb cravings and promote satiety. The fiber content in hawthorn berries helps you feel fuller for longer, reducing overall calorie intake.
Supporting Heart Health
Weight loss and heart health go hand in hand. Hawthorn is well-known for its ability to improve circulation and regulate blood pressure, making it beneficial for individuals looking to improve their cardiovascular health while losing weight.
Hawthorn and Metabolic Syndrome
Metabolic syndrome is a cluster of conditions, including obesity, high blood sugar, hypertension, and dyslipidemia, that increase the risk of diabetes and cardiovascular diseases. Research has focused on herbal remedies and their pharmacological effects on metabolic syndrome. Chinese hawthorn (Crataegus pinnatifida) has been widely used in treating hyperlipidemia and cardiovascular diseases. Its leaves, fruits, and seeds have various active substances, such as flavonoids, triterpenic acids, and sesquiterpenes, which through different mechanisms can be beneficial in metabolic syndrome. Studies have shown that C. pinnatifida can have beneficial effects on controlling and treating high blood sugar, dyslipidemia, obesity, and atherosclerosis.
Hawthorn for Diabetes Management
Hawthorn leaf extracts have been demonstrated to be helpful in lowering postprandial hyperglycemia. Studies have suggested that C. pinnatifida leaf flavonoids have inhibitory effects on rat intestinal enzymes such as, α-glucosidase. Extracts from the fruit of C. pinnatifida were shown to have in vitro α-glucosidase inhibitory potential. The different extract factions contain active compounds such as hyperoside, chlorgenic acid, and tripenic acids, which have also been proven to have protein-tyrosine phosphatase 1B (PTP1B) inhibitory effects. PTP1B is an enzyme that plays a key role in insulin regulation.
Hawthorn for Obesity Treatment
Studies have explored the anti-obesity effects of a combination of C. pinnatifida leaf and Citrus unshia peel extracts. Results showed that the combination was able to reduce serum total cholesterol and triglyceride serum levels. It was also shown to significantly reduce the expression of sterol regulatory element-binding protein 1c (SREBP1c) and fatty acid synthase (FAS) genes, which are lipogenic genes. The combination was able to significantly reduce lipid droplet formation and TG accumulation, thus inhibiting preadipocytes differentiation into mature adipocytes. C. pinnatifida fruit extracts were also shown to lower plasma total cholesterol level and decrease low-density lipoprotein cholesterol (LDL- C), while high-density lipoprotein cholesterol (HDL-C) levels were elevated.
How to Incorporate Hawthorn Berries into Your Diet
Hawthorn berries can be flexibly incorporated into your diet in a variety of ways:
- Direct consumption: Fresh hawthorn fruit usually has a slightly sour, sweet taste, so it can be used as a snack during the day.
- Make tea: You can buy ready-to-drink tea or make your own using the fruits, dried leaves, and flowers of the gardenia plant.
- Making jams and desserts: Many places use hawthorn berries to make jams, syrups, or fillings.
- Vinegar and alcohol: Hawthorn berries can also be fermented to make a delicious adult beverage or made vinegar to add to salads.
- Supplements: You can completely supplement medlar in pill, powder, or liquid form, which is extremely convenient. Supplements from hawthorn berries usually include the berries along with the flowers and leaves.
Side Effects and Cautions
The use of hawthorn berries is considered safe for most people. However, in rare cases, consumption of hawthorn berries may cause mild nausea, dizziness, abdominal pain, sweating, headache, fatigue, palpitations, insomnia, agitation, or nosebleed.
Hawthorn has a strong effect on the heart, so it may affect the action of some medicines. Therefore, if you are taking medication for heart disease, cholesterol, and blood pressure, you should talk to your doctor before consuming any medlar supplements.
Specific Cautions
- Low blood pressure: Those with low blood pressure should consume it cautiously, as it may lower blood pressure excessively.
- Digestive issues: Some people experience mild nausea or stomach discomfort.
- Allergic reactions: Rare but possible for sensitive individuals.
- Drug interactions: Consult a healthcare provider if you are on heart or blood pressure medications.
- Pregnancy concerns: Not enough research exists on its safety for pregnant or breastfeeding women.
- Acid reflux: Those with acid reflux should take this herb with caution as it can exacerbate it by stimulating the secretion of gastric acid.
- Gastritis or peptic ulcers: Those with gastritis or peptic ulcers should not take this herb.
- Digoxin: The use of shan zha with digoxin should be monitored carefully.
- Long-term use: This herb should not be taken regularly in the long term.
Best Time to Consume Hawthorn Berries
The best time to consume hawthorn flakes, tea, or supplements depends on your health goals:
- For Digestion: Take after meals to support gut health.
- For Heart Health: Take in the morning or before bed.
- For Weight Loss: Drink hawthorn tea or consume flakes between meals to curb appetite and support metabolism naturally.
- For Relaxation: Drink hawthorn tea in the evening to reduce stress and promote better sleep.