Health Benefits of Pomegranate

 Health and Nutritional Benefits of Pomegranate

Pomegranates, regarded for their distinct flavour and nutritional value, offer numerous health benefits including blood pressure management, infection prevention, memory enhancement, improved exercise performance, and potential cancer prevention. Regular consumption can strengthen immunity, improve lipid profiles, and support overall health through their antioxidant and anti-inflammatory properties. The fruit of heaven, pomegranate is a favourite of all. Despite the trouble of peeling it and taking out each vibrant red pearl carefully, pomegranate is loved by all due to its distinct flavour and nutritional profile. Pomegranates are low in calories and fat but high in fibre, vitamins and minerals. Benefits include antioxidants, heart health, urinary health, exercise endurance and more. Pomegranates are round, red fruits. They feature a white inner flesh that’s packed with crunchy, juicy edible seeds called arils. Incorporating pomegranates into the diet can offer numerous health benefits, whether consumed fresh, as juice or drizzled over various recipes and salads. They may be best known for the vibrantly coloured juice they’re often used in, but these unique fruits have a lot more to offer. This article gives details of many health benefits of pomegranates.

Nutrients available

Overall, pomegranates are low in calories and fat but high in fibre, vitamins and minerals. Following are the nutrition for the arils in one average pomegranate:-

Calories: 234

Protein: 4.7 grams (g)

Fat: 3.3 g

Carbohydrates: 52 g

Fibre: 11.3 g

Vitamin C: 32% of the Daily Value (DV)

Folate: 27% of the DV

Magnesium: 8% of the DV

Phosphorus: 8% of the DV

Potassium: 13% of the DV

Keep in mind that the nutritional information for pomegranate and arils differs from that of pomegranate juice, which won’t provide much fibre or vitamin C.

Blood pressure control

If you deal with fluctuating blood pressure and hypertension, be friends with pomegranates. Research involving individuals with hypertension indicates that pomegranate juice can help lower systolic blood pressure.

Improves digestive health

Eating pomegranate may help support the health of your gut microbiome, which plays a key role in many aspects of health. Test-tube research has found that pomegranate can increase levels of beneficial gut bacteria, suggesting that it may have prebiotic effects. Prebiotics serve as fuel for the beneficial bacteria in your gut and support a healthier gut microbiome. Additionally, pomegranate arils are rich in fibre, which is essential for digestive health and may protect against some digestive conditions.

Fights infection

Pomegranate extracts have demonstrated strong antibacterial and antifungal properties, showing effectiveness against Candida species. Eating pomegranate everyday improves the body's defences against diseases keeping you fit and strong.  

Reduces inflammation

Chronic inflammation can contribute to many conditions, including heart disease, type 2 diabetes and cancer. Eating pomegranates may help prevent the inflammation associated with these chronic conditions. This is largely attributed to compounds called punicalagins, which have been shown to have antioxidant and anti-inflammatory properties. Research shows that consuming pomegranate juice can reduce certain markers of inflammation.

Memory improves

Regular consumption of pomegranate juice for four weeks has been shown to enhance both visual and verbal memory. It also shows promise in treating memory dysfunction post-heart surgery and Alzheimer’s disease.

Rich in antioxidants

Antioxidants are compounds which help protect the cells of your body from damage caused by free radicals. High amounts of free radicals can be harmful and contribute to a number of chronic diseases. Pomegranates are rich in antioxidants and polyphenolic compounds, including punicalagins, anthocyanins and hydrolyzable tannins. Getting antioxidants from fruits such as pomegranates is a great way to support overall health and prevent disease. Pomegranates are rich in an array of antioxidants that help protect your cells from free radical damage.

Good for your brain

Pomegranates contain antioxidants called ellagitannins, which help reduce inflammation in the body. Some studies have found that ellagitannins may help protect the brain against Alzheimer’s and Parkinson’s disease by reducing oxidative damage and increasing the survival of brain cells. Ellagitannins are believed to produce a compound in the gut called urolithin A, which has been studied for its ability to reduce inflammation in the brain and delay the onset of cognitive diseases. Nonetheless, more research is needed.

Cancer prevention

Research has found that compounds in pomegranate have anti-cancer properties. Components like polyphenols in pomegranates exhibit antioxidant, anti-inflammatory and anti-carcinogenic effects, particularly against prostate and lung cancers, and have chemo-preventive properties against breast cancer. Eating pomegranate everyday can provide bioavailable compounds which reduces inflammation and provide benefits in conditions like osteoarthritis by repairing damaged cartilage. Animal research has also found that pomegranate helps slow tumor growth in the early stages of liver cancer. 

Heart health benefits

There is evidence that fruits rich in polyphenolic compounds, such as pomegranate, may benefit heart health. For example, in a study on people with heart disease, drinking pomegranate juice reduced the frequency and severity of chest pain, as well as certain biomarkers that suggest a protective effect on heart health.

Urinary health

Test-tube and human studies have found that pomegranate extract may help reduce the formation of kidney stones. In one 2014 study, pomegranate extract was found to inhibit the mechanism associated with stone formation in people with recurrent kidney stones. Additionally, animal studies have found that pomegranate extract can help regulate the concentration of oxalates, calcium and phosphates in the blood, which are common components of kidney stones.

Antimicrobial properties

Pomegranate compounds may help fight harmful microorganisms. For instance, they may protect oral health by reducing the growth of germs which can contribute to bad breath and tooth decay. Pomegranates contain compounds that help fight off potentially harmful bacteria, fungi, and yeasts, particularly germs in the mouth.

Improves exercise endurance

The polyphenols in pomegranates may increase exercise endurance. One small study found that pomegranate extract increased time to exhaustion and improved performance in trained cyclists. Other research has found that pomegranate supplements may improve both endurance and muscle recovery. Eating pomegranate before working out is an amazing idea. Due to its nitrate content, pomegranate improves blood flow to muscles when consumed 30 minutes before exercise, boosting athletic performance. Pomegranate juice, rich in vitamin C and antioxidants, protects blood lipids from oxidation and may prevent artery plaque buildup. Pomegranate seed oil has been found to improve lipid parameters in individuals with high cholesterol.