Top 14 Benefits of Pomegranate Will Surprise You
Introduction
Do
you know the health benefits of pomegranate? Is it nutritious for us?
How much healthy it is? There is a lot of question in our mind.
Yes!
Today we will discuss all of these and many more.
Pomegranate
is a popular fruit in India, the Middle East, and other various countries in
Asia for a long time. But the extraordinary health benefits have made it
popular all over the world.
With
acidic sweetness in the taste, the seed pods, and arils of the pomegranate can
be eaten raw or made into juice. The pomegranate seeds can be added to
smoothies, yogurt, or any other desserts.
This
fruit grows in both the northern and southern hemispheres. Belonging to the
Lythraceae family, the scientific name of pomegranate is Punica granatum.
The
seed oil also rich in medicinal properties which use in cosmetic products.
There
are so many fruits present to maintain better health, pomegranate is the most
popular among them due to its massive medicinal qualities.
From
the heart to the skin, blood pressure to cancer, diabetes to anemia, several pomegranate
benefits is well documented. So, regular consumption of this fruit juice or
raw, too healthy for us.
Nutritional value of Pomegranate
Pomegranate
nutritional value is so popular in the fitness world. It
is rich in various phytonutrients, and medicinal qualities.
The
nutritional profile of this fruit is very impressive. Per 100 gm of pomegranate
arils rich in almost 18.70 gm of carbs, 1.67 gm protein, and 1.17 gm of fat.
It
is an important source of dietary fibers. Every 100 gm of pomegranate arils
contain 4 gm of fiber as well as 13.66 gm sugar content.
Several
types of minerals, such as potassium (236 mg), magnesium (12 mg), phosphorus
(36 mg), iron, zinc, calcium, and sodium are present in it.
The
calories in pomegranate are very low in amount. 100 gm of fruit arils contain
only 83 kcal.
On
the other hand, 1 cup of arils provides 30% of the daily requirement of
vitamin-C, 36% vitamin-K, 16% folate, and 12% potassium.
Health Benefits of Pomegranate
It
is one of the healthiest fruits in the world. Due to the many incredible benefits
of pomegranate, it can be known as a divine fruit.
Let’s
talk about these incredible health benefits.
i. Rich Source of Antioxidants
Pomegranate
is a significant source of polyphenolic compounds which exert antioxidant
properties. The pomegranate benefits largely depend on all these
antioxidants.
The common antioxidants are vitamin C and E. But there is a unique
phytochemical present in the pomegranate, Punicalagins which is an extremely
potent antioxidant.
These
phytochemicals are present in the seeds and peels of this fruit.
Another
unique phytochemical in the pomegranate seed oil or arils is Punicic acid, a
conjugated linoleic acid. It has potent biological effects.
The
antioxidant activities of pomegranate are three times more than green tea and
red wine.
So,
incorporate this fruit into your daily diet for your better health.
ii. Promotes Weight Loss
Weight
management is a significant health benefit of pomegranate.
According
to health experts, conjugated linolenic acid, polyphenols, and antioxidants of
pomegranate boost the body’s metabolism as well as help to burn excess body
fat.
On
the other hand, dietary fiber and vital nutrients dense juice filling the
satiety and suppresses appetite.
So,
low-calories pomegranate juice is a healthy substitute instead of sugary, and
fizzy drinks during weight management.
iii. Reduces Blood Pressure
The
benefits of pomegranate juice are quite impressive. The consumption of a
single cup of pomegranate juice daily for 4 weeks can lower your blood pressure
significantly.
A
study concluded that if any patient drank five ounces (150 ml) of juice every
day for a couple of weeks they would start seeing significant improvements in
blood pressure.
Generally,
punicic acid is responsible for the reduction.
The
polyphenolic compounds of pomegranate help to make nitric oxide (NO) which maintains
the proper blood flow, dilates arteries, and maintains blood pressure.
On
the other hand, high potassium and low sodium of pomegranate juice are
important for people suffering from hypertension.
iv. Fights Against Heart Diseases
To
prevent and fight against heart diseases are the most important benefits of
pomegranate. Pomegranate juice can be a powerful, and healthy beverage for those
who suffer from heart problems.
The
antioxidants of fruit juice act as a blood thinner. It reduces triglyceride
levels in the blood.
Vitamin C
as well as polyphenolic compounds also prevent the oxidation of bad cholesterol
(LDL) and improve good cholesterol levels (HDL). Pomegranate maintains a
healthy triglyceride-HDL ratio.
Pomegranate
also improves the elasticity of the blood vessels and maintains proper blood
flow.
This
fruit exerts anti-atherogenic effects. It can break already formed plaque and
prevents atherosclerosis, heart attack, and stroke.
The
health benefits of pomegranate are not limited to its juice only.
The
conjugated fat, punicic acid present in the seed oil of pomegranate which has
massive heart-friendly activity and protects from several cardiac issues.
v. Fights Against Cancer
Another
pomegranate benefit is the prevention of cancer. Its cancer prevention
activity will be at the top of the list.
The
antioxidants of pomegranate, such as punicalagin, vitamin-C, and other
polyphenolic compounds fight against free radicals, prevent oxidative damages
and lower the carcinogenic effects in the body.
The
anti-tumor and anti-inflammatory effects also reduce the growth of various
cancer cells, like prostate, breast, lung, and skin cancer. Several studies
have shown that it helps to block and treat breast cancer.
On
the other hand, pomegranate has massive effects on prostate cancer.
Research
shows that drinking 8 ounces (almost 237 ml) of pomegranate juice every day,
reduces the doubling time of prostate-specific antigen (PSA) and slows down the
progression of prostate cancer.
So,
if you want to get the benefits of pomegranate juice to prevent cancer,
you have to take it regularly.
vi. Effects on Diabetes
In India and the Middle East, pomegranate traditionally used as a remedy for diabetes. However, more research is needed to know its real effects on diabetes.
Pomegranate Lowers Blood Sugar
According to health experts, the fiber content of pomegranate reduces the sugar absorption in the body.
On
the other hand, the antioxidants may lower insulin resistance and decreases the
blood sugar level.
To
get real health benefits, try to consume fresh juice without adding refined sugar. Pomegranate juice is a healthy alternative to fizzy, sugary packaged beverages.
vii. Prevents Anemia
Preventing
anemia is another important pomegranate health benefit. It helps prevent
iron deficiency in the body.
It
is rich in vitamin C, K, folate, protein, iron, and other vital nutrients.
Study
shows that only 3% of the consumed iron can be absorbed by our body. The vitamin C
of pomegranate help to absorb more iron from the diet.
On
the other hand, vitamin C along with consumed iron, regulates the iron
metabolism and boosts the number of red blood cells (RBC) as well as hemoglobin,
and prevents anemia.
This
fruit also acts as a natural oxygen mask to the body. It increases RBC count, also
promotes oxygen levels in the blood, and helping us to get a much-needed breath
of the air.
viii. Improves Joint Health
Improve
joint health and reduce arthritis are the vital benefits of pomegranate.
It
acts as an anti-inflammatory food. The polyphenols block inflammation and
prevent arthritis as well as reduces the damages done to the cartilage.
It
also fights against the harmful enzymes responsible for arthritis and lowers
the risk of osteoarthritis.
The
antioxidant and anti-inflammatory properties of pomegranate extract reduce
tension in the joints, block the pain-generating enzymes and relieves joint
pain of rheumatoid arthritis patients by 62%.
So,
drink pomegranate juice regularly and get relief from joint issues.
ix. Improves Memory Power
There
is some evidence about the health benefits of pomegranate to improve
memory power.
But
it does not mean that a cup of pomegranate juice will automatically help you
remember where you left your phone or wallet. We are talking about the bigger perspective
here.
The
antioxidants of pomegranate fight against free radical damages and
protect from neurodegenerative issues.
A
study shows that like prostate cancer, regular consumption of 8 ounces (almost 237
ml) juice significantly improved visual as well as verbal memory.
Another
research had identified 21 compounds located within fruit extract that can
assist in the battle against Alzheimer’s, and protect our memory.
These
21 compounds include polyphenols that are able to cross the brain-blood barrier
which is crucial to Alzheimer’s prevention.
x. Anti-aging Effects
This
bright red fruit is one of the healthiest for our skin. The anti-aging effect
is a popular pomegranate health benefit.
The
antioxidants and polyphenols of pomegranate juice protect our skin from free
radical damage and reduce the signs of aging.
Pomegranate Prevents Skin Damage
Research
shows that pomegranate protects our skin from harmful UV rays as well as repairs
damaged skin cells. On the other hand, vitamin C increases the production of natural collagen in the body.
It
can also improve the condition of people who are suffering from skin cancer.
So,
if you are trying to keep your skin soft, smooth, and younger, keep in mind the
benefits of pomegranate and put it in your regular diet.
xi. Helps in Better Digestion
When
we talk about the pomegranate health benefits, we have to discuss its
benefit in better digestion.
The
fiber content of this fruit acts as a prebiotic, supports gut-friendly bacteria
and maintains gut flora.
Dietary
fiber also acts as a laxative and reduces constipation.
On
the other hand, the antioxidants of pomegranate exert anti-inflammatory effects
in the gut, reduces inflammation, and promote proper digestion.
The vitamin B-complex of this fruit help to convert protein, carbs, and fat into energy during digestion.
Pomegranate juice too beneficial to those people who have Crohn’s disease, colitis, and IBS (Irritable Bowel Syndrome).
xii. Sexual Performance & Fertility
Pomegranate
is very helpful in men and women both to enhance sexual performance as
well as fertility.
In
the case of men, it reduces erectile dysfunction and also increases
testosterone levels which hormone behind the sex drive.
Pomegranate
also increases blood flow to the genital region, and power up the sex life in
men and women both.
According
to the study, oxidative stress is another cause of sperm dysfunction. The
antioxidants of pomegranate juice prevent this.
In
the case of women, regular consumption of pomegranate juice is important who
are trying to become pregnant.
It
increases the blood flow in the uterus, thickens the inner lining of the uterus
wall, and lowers the chance of miscarriage.
Health Benefits of Pomegranate
On
the other hand, it helps to reduce oxidative damages in the placenta and
maintains the health of fetuses in pregnant mothers.
So,
keep in mind the benefits of pomegranate toward fertility, and sexual
drive.
xiii. Increases Overall Performance
Some
of the benefits of pomegranate are increasing overall performance, boosts
athletic activities and promotes workout time.
The
nutrients in pomegranate juice provide energy, protein, dietary fiber, vitamins
as well as increases the oxygen level in the blood, resulting in better
performance.
The
antioxidants of this fruit reduce oxidative damage during exercise and improve
strength. The dietary nitrates of pomegranate also improve exercise
performance.
Research
has found one gram of pomegranate extract may enhance blood flow in the muscles
and reduces the chance of fatigue.
It
also reduces joint pain due to the anti-inflammatory property.
An
athlete who likes to stay in shape and active with intense exercise is all the
reason to drink pomegranate juice.
So,
if you want to get all the benefits of pomegranate to enhance overall
performance, consume it regularly.
xiv. Improves Oral Health
Another
reason pomegranate is great for our health, it improves oral health and
maintains hygiene.
Pomegranate Maintains Oral Hygiene
It
protects against dental plaque formation and the polyphenolic flavonoids kill bacteria
in the mouth.
It
can be a better option as a mouthwash instead of alcohol-containing mouthwashes
due to its strong antiplaque effects.
Pomegranate
can lower the risk of various dental problems, such as gingivitis, rotting teeth,
denture stomatitis, etc.
Side
Effects of Over-consumption
We
have discussed the several health benefits of pomegranate. However, in the
case of over-consuming, some warnings still present.
i.
Some people may be allergic to pomegranate seeds. In that case, it should be
consumed according to the advice of the physician.
ii.
On the other hand, high potassium of pomegranate can create minor to major
health issues for those people who suffer from renal dysfunction in case of overconsumption.
iii. Overconsumption
of pomegranate can cause heartburn, vomiting, and indigestion.
iv.
Due to the calories and sugar content, excess juice may promote weight gain.
v.
Fresh juice should be dinking at all times instead of packaged or processed
juice. Processed juice contains refined sugar and harmful chemicals such as
preservatives, coloring agents, flavors, etc.
Now, The Conclusion
We
have reached the end of our discussion. Now we all know that the various health
benefits of pomegranate, its nutritional value, and side effects due to overconsumption.
Health
is wealth and it is very important to enrich our daily diet with healthy foods,
fruits, and drinks instead of empty calories, fast food, and other weight-promoting
foods.
Pomegranates
are one of the healthiest fruits on the earth, packed with strong antioxidants,
nutrients, and powerful phytochemicals.
Pomegranate
in the diet may reduce the risk of some inflammatory and chronic health issues.
Not
only the whole fruit or juice but the health benefits of pomegranate peel will
also surprise you. The peel helps to detoxify the body as well as fights acne,
pimples, and rashes.
Pomegranate
peels are really ideal for the skin, they act as a moisturizer and natural
sunscreen. They protect our skin from harmful UV rays.
The
seed oil of pomegranate also exerts several health benefits. The high amount of
punicic acids of seed oil provides many biological benefits, such as
anti-inflammation, anticancer, anti-apoptotic effect, etc.
So,
try to incorporate this fruit into your regular diet to get a healthy body and
a sharp memory.
Thank
You.
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