How to raise your drastically decreased basal metabolic rate? Eat this [Appetite]© Provided by Herald Economy

Fruits such as oranges, lemons, tangerines, and unripe apples are rich in polyphenol compounds. [123RF]

[Herald Economy=Reporter Yook Seong-yeon]

Basal metabolic rate is an important factor when losing weight. It refers to the minimum amount of energy needed to maintain physical activity, and the lower the basal metabolic rate, the easier it is to gain weight. Muscle mass has a significant impact on basal metabolic rate, but the food we eat cannot be ignored. In particular, polyphenols, which are antioxidants found in plants, are reported to increase basal metabolic rate and contribute to weight control. The functional properties of polyphenols have attracted attention, and recently they are even called the "seventh nutrient."

Citrus fruits are considered representative foods. These include lemons, limes, oranges, tangerines, and grapefruits. Recently, the international journal 'Food Function' introduced a paper suggesting that Cinetrol, a polyphenol found in citrus fruits, helps break down fats and has a positive effect on weight loss.

Researchers at San Antonio Catholic University in Spain had 20 obese adults take 900 mg of Cynetrol daily for 16 weeks, and the participants' body weights decreased compared to before. The weight loss effect was most prominent in the abdominal area. It is analyzed that Cynetrol influenced the metabolic activity of adipose tissue, aiding in weight loss. The researchers explained that citrus fruits are beneficial for improving insulin, anti-inflammatory effects, and gut health.

How to raise your drastically decreased basal metabolic rate? Eat this [Appetite]© Provided by Herald Economy

Red ginseng [123RF]

Apples are also one of the fruits rich in polyphenols. In particular, they are abundant in green, unripe apples that have a slightly tart taste.

According to a Japanese paper published in the international journal 'OleoScience (2016)', green apples contain more than ten times the polyphenol content of regular red apples. After 12 weeks of daily intake of 600 mg of green apple polyphenol extract (applephenon), all 87 obese adults experienced reductions in abdominal fat, visceral fat, and waist circumference.

Red ginseng also contains a lot of polyphenols. During the steaming and drying process of ginseng, the saponin components and polyphenol content increase. It is known to be a good food for boosting stamina and maintaining immunity.

Green tea is also a food rich in polyphenols. The astringent taste and green color of green tea are caused by catechins, which are polyphenol compounds. Among the catechins in green tea, epigallocatechin gallate (EGCG) promotes overall metabolism in our body.

It is reported to help reduce body fat by increasing basal metabolic rate.

However, even if the ingredients are good for increasing basal metabolic rate, excessive consumption does not help with weight loss, which is the common advice among nutrition experts.

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These days, Hongro apples are being harvested in large quantities.

In summer, you could see a lot of Aori apples.

Citrus fruits

Apple, red ginseng, green tea ...

Please take care of what is close to you.

It seems to help increase basal metabolic rate.