Pomegranates are low in calories and fat, but high in fiber, vitamins and minerals. Pomegranates are round, red fruits. They have a white inner pulp that is filled with crunchy, juicy edible seeds called arils. They may be best known for the brightly colored juice they are often used in, but these unique fruits have much more to offer. This article examines the many health benefits of pomegranate.
1. Full of nutrients
In general, pomegranates are low in calories and fat, but high in fiber, vitamins and minerals. Below is the nutrition for the rinds in a medium 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
Note that the nutritional information for pomegranate and arils differs from that of pomegranate juice, which will not provide much fiber or vitamin C.
SUMMARY
Pomegranates are low in calories and fat and high in fiber, vitamins and minerals.
2. Rich in antioxidants
Antioxidants are compounds that help protect the body’s cells from damage caused by free radicals. Large 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 like pomegranates is a great way to support overall health and prevent disease.
SUMMARY
Pomegranates are rich in a wide range of antioxidants that help protect your cells from free radical damage.
3. It can help keep inflammation at bay
Chronic inflammation can contribute to many conditions, including heart disease, type 2 diabetes, and cancer. Eating pomegranates can help prevent 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.
Although more research is needed, studies so far have shown that drinking pomegranate juice can reduce certain markers of inflammation.
SUMMARY
Although more research is needed, pomegranates contain compounds that may help prevent chronic inflammation associated with disease.
4. May have anti-cancer properties
ResearchTrusted Source has found that compounds in pomegranate have anti-cancer properties. Researchers have also found that pomegranate helps slow tumor growth in the early stages of liver cancer. In addition, according to older research, pomegranate extract may be beneficial for prostate cancer.
SUMMARY
Pomegranate has been observed to have anticancer effects. It can slow tumor growth and spread and reduce inflammation.
5. May provide heart health benefits
There is evidence that fruits rich in polyphenolic compounds, such as pomegranate, may benefit heart health. For example, in a study of 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.
SUMMARY
Compounds in pomegranate can lower blood pressure, decrease plaque build-up, and reduce chest pain.
6. Supports urinary health
Test-tube and human studies have found that pomegranate extract can help reduce the formation of kidney stones. In a 2014 study, pomegranate extract was found to inhibit the mechanism associated with stone formation in people with recurrent kidney stones.
In addition, 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.
SUMMARY
Certain compounds in pomegranate can help prevent kidney stones.
7. May have antimicrobial properties
Pomegranate compounds can help fight harmful microorganisms. For example, they can protect oral health by reducing the growth of germs that can contribute to bad breath and tooth decay.
SUMMARY
Pomegranates contain compounds that help fight potentially harmful bacteria, fungi, and yeast—especially the germs in your mouth that can cause bad breath and tooth decay.
8. May improve exercise endurance
Polyphenols in pomegranates can increase endurance. A small study found that pomegranate extract increased time to exhaustion and improved performance in trained cyclists.
Other research has found that pomegranate supplements can improve both endurance and muscle recovery. However, research using pomegranate juice has found no benefit for muscle recovery after exercise, indicating that more studies are needed.
SUMMARY
Pomegranates contain compounds that can improve endurance and recovery.
9. 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 thought 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 disease.
SUMMARY
Compounds in pomegranate may help protect brain health and prevent Alzheimer’s and Parkinson’s disease.
10. Supports digestive health
Eating pomegranate can help support the health of the 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 it may have prebiotic effects.
Prebiotics serve as fuel for the beneficial bacteria in the gut and support a healthier gut microbiome.
In addition, pomegranate seeds are rich in fiber, which is essential for digestive health and can protect against digestive ailments.
SUMMARY
Pomegranate arils are also high in fiber, which serves as fuel for probiotics and helps prevent certain digestive health conditions.
Frequent questions
What are the benefits of consuming pomegranate?
Pomegranates are rich in fiber and antioxidants. They’ve also been associated with health benefits, including decreased inflammation, improved heart health, and increased endurance.
Is it good to eat pomegranate seeds?
Pomegranate seeds are edible and can be an excellent source of many essential vitamins.
Is the pomegranate the healthiest fruit in the world?
Pomegranate is very nutritious and can be an excellent addition to a balanced diet. However, all fruits offer a unique set of nutrients, so be sure to enjoy pomegranates alongside a variety of other healthy fruits.
Who should not consume pomegranate?
Pomegranate may interact with certain medications, including medications used to treat high blood pressure. Therefore, it is best to talk to a doctor before adding pomegranate to your diet if you are taking other medications or have any health conditions.
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2023-08-28 04:14:00
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