Pomegranate is among the healthiest fruit on earth. They contain a wealth of different, beneficial plant compounds that set them apart from nearly every other food. Scientific studies looking at different parts of this ‘super-fruit’ have revealed that they may lower your risk of a wide range of diseases such as cancer and heart disease. Pomegranates can be eaten either as out-of-hand snacks or in various dishes outlined later in this article, so read on to find out what makes this fruit so special! Here are the Health Benefits of Pomegranate.
1. Pomegranate and Nutrition
The pomegranate, or Punica granatum, is commonly sold as a fruit known for its taste and appearance. However, within the past 10 years, health professionals have recognized that the pomegranate fruit contains important nutrients, vitamins, and antioxidants that can have positive health effects on human beings. The growing popularity of the pomegranate has resulted in more people taking advantage of this fruit’s health benefits.
Citrus fruits are excellent sources of vitamin C, but pomegranates are perhaps the most potent of all. The skin of the pomegranate is thick and inedible, but there are hundreds of edible seeds within. Each seed is surrounded by a red, juicy, and sweet aril that encases the seed.
Pomegranates have an impressive nutrient profile — one cup of arils (174 grams) contains:
Protein: 3 grams
Fiber: 7 grams
Folate: 16% of the RDI
Potassium: 12% of the RDI
Vitamin C: 30% of the RDI
Vitamin K: 36% of the RDI
The pomegranate arils are also very sweet, with one cup containing 24 grams of sugar and 144 calories. Plus, the fruit is naturally low in fat and sodium, yet high in fiber. Because of their many health benefits, pomegranates have been used for centuries as natural remedies for a host of ailments.
2. Pomegranate Fight Against Breast Cancer
Pomegranate fruit is a powerful health food. The skin and seeds of pomegranates are especially rich in phytonutrients known as polyphenols. These substances may reduce the growth of cancer cells. The pomegranate fruit has been used for centuries as an ornamental plant and its many medicinal properties. It’s also grown commercially around the world. Pomegranate seeds (aka arils) contain a rich source of vitamins, minerals, and antioxidants.
3. Pomegranate Lower Blood Pressure
Did you know that the health benefits of a pomegranate can help to lower your blood pressure? It’s true! In fact, in a study of people with hypertension, consuming pomegranate juice for two weeks led to a significant reduction in both diastolic and systolic blood pressure. Another trial found similar effects, especially after eating foods containing pomegranates. This may be because pomegranate has antioxidants called anthocyanins, which have been shown to reduce oxidative stress and inflammation that may lead to high blood pressure.
4. Pomegranate Fight Prostate Cancer
Pomegranate offers men a powerful ally in the fight against prostate cancer. Laboratory studies suggest that pomegranate extract may slow cancer cell reproduction and induce apoptosis, or killing, of cancer cells in the prostate.
If you’re a man, you should check your blood PSA levels every year. Pomegranate juice may double the death rate due to prostate cancer by triggering increased levels of PSA in the blood. This powerful, antioxidant-packed juice is also known for fighting against heart disease and erectile dysfunction.
Research shows that the unique antioxidants and phytochemicals in pomegranates may help fight prostate cancer. One of the key ingredients, punicalagin and works by blocking a cell signal called NF-KB. Simply drinking 8 ounces (237 ml) Of pomegranate juice per day may keep prostate cancer from metastasizing and may increase survival time.
5. Pomegranates Has Medicinal Properties
Far from your typical juicy fruit, pomegranates are a great source of plant compounds with powerful medicinal properties. While there are many things pomegranates do well for you, the two substances that are mainly responsible for their health benefits are punicalagin and Punicic Acid.
Punicalagins- Add Punicalagins to Anti-Aging: Pomegranate extract and powder add health-giving Punicalagins to skincare products, supporting overall anti-aging properties.
Punicic Acid- Punicic acid is a type of fatty acid found in pomegranate seeds. It’s also known as conjugated linoleic acid or CLA. Like other types of CLA, punicic acid can improve heart health and reduce cancer and diabetes risks.
6. Pomegranate Has Anti-Inflammatory Effects
Pomegranates are packed with antioxidants including punicalagin, which can benefit your health tremendously. Pomegranates have been shown to reduce inflammation and inflammatory activity in breast cancer and colon cancer cells as well as in the digestive tract. This can help to prevent or delay many serious diseases associated with chronic inflammation.
Pomegranate is proven to help lower the inflammatory markers CRP and interleukin-6. These markers are key players in the development of atherosclerosis, diabetes, and heart disease.
7. Pomegranate Fight Against Joint Pain
There are so many reasons to love pomegranate — from its sweet taste to its ability to reduce heart disease. This powerhouse fruit might also offer joint pain relief.
Pomegranate is an antioxidant-rich fruit that contains many potentially beneficial bioactive phytochemicals. When consumed regularly by mice, pomegranate increased the density of natural joints and reduced joint swelling. While this is not a cure for osteoarthritis, its anti-inflammatory actions may help combat pain and stiffness associated with the condition. Interestingly, laboratory studies suggest that pomegranate extract can block enzymes that are known to damage joints in people with osteoarthritis. This extract has also been shown to relieve arthritis in mice, but evidence from human-based research is very limited so far.
8. Pomegranate May Help Improve Memory
Pomegranate extract contains several antioxidants and polyphenols. The polyphenols in pomegranate may also help prevent damage to blood vessels that may trigger memory problems. When it comes to your brain, pomegranate has never been more delicious.
Pomegranates may help improve memory. Pomegranate juice naturally contains the antioxidant anthocyanins, which are responsible for its ruby red colour. The study showed that pomegranate juice (about 8 ounces or 237 ml per day) improved verbal and visual memory in 28 older men and women with mild memory complaints.
9. Pomegranate Treat Erectile Dysfunction
The health benefits of pomegranate have long been recognized. Antioxidant, anti-inflammatory, and anticancer properties may help fight heart disease and cancer. Building on these findings, scientists have begun to explore pomegranate’s relationship to erectile dysfunction (ED). Studies have shown that punicalagin helps prevent oxidative damage caused by free radicals, the main culprits of ageing and the development of cardiovascular disease.
10. Pomegranate Improve Exercise
Pomegranate juice has been featured in many studies for its heart health benefits. But now it looks like pomegranate may be beneficial for physical performance as well, because of the nitrates it contains In fact, pomegranate may provide another avenue for improving exercise performance. In a study with 19 athletes who ran on a treadmill, one gram of pomegranate extract taken 30 minutes before exercise significantly enhanced blood flow and delayed the onset of fatigue.
11. Pomegranate Lower Cholesterol
Pomegranate juice may be especially beneficial for heart health. The juice is rich in punicic acid, which may help protect against LDL oxidation and other processes involved in the development of heart disease. Pomegranate juice is extensively studied for its health benefits, with studies suggesting that it may have antioxidant, anti-inflammatory, and anticancer properties.
Research links drinking pomegranate juice daily to a lower risk of heart disease. A recent study showed a reduction in LDL cholesterol, which is a major factor in heart disease. Pomegranate juice has also been shown in studies to protect LDL cholesterol from oxidation, another key step in the pathway towards heart disease. Another analysis shows that pomegranate juice reduces high blood pressure, another major risk factor for heart disease.
12. Pomegranate Fight Bacterial and Infections
Did you know that pomegranate contains powerful plant compounds that can help fight infections? For example, it has been shown to combat Candida albicans yeast and some types of bacteria. In addition, these health benefits of pomegranate may also benefit your mouth and help protect against infections and inflammation.
The tiny, tangy red seeds within their deep red pods are boiled to make medicine, and the juice from them is taken to treat inflammation, infection, and ailments of the kidneys, gut, and heart. Some people even use it instead of mouthwash to prevent plaque build-up.
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