Health Benefits of Pomegranate

While strolling down a fruit market, don’t your eyes stop at the round, large, juicy red and shiny fruits? Pomegranates contain countless, tiny, ruby-coloured seeds that resemble gems and also yield delicious juice. These citrus flavoured fruits grow on small trees of about 5-8 meters in length in hot climatic conditions. The main advantage of pomegranate trees is that they can easily thrive for several years. Although only grown in countries like India, Africa and the United States, pomegranates are gaining popularity worldwide. It is possible to make refreshing drinks and mouth-watering dishes using the seeds from each segment of the fruit. Pomegranates are also used in preparations such as jellies, wines and salad dressings. Beside their terrific taste, these fruits carry a large amount of antioxidants that benefit the body. Pomegranate is a perfect fruit to snack on and keep you looking fit! Check out more about the nutritional advantages of pomegranates.
Pomegranate Nutrition FactsAmount: 1
Total Weight: 282 g

 

Nutrients Amount
Basic Components  
Protein 4.7 g
Water 220 g
Ash 1.5 g
Calories
Total Calories 234
Calories From Carbohydrate 190
Calories From Fat 28
Calories From Protein 16
 
Carbohydrates  
Total Carbohydrates 53 g
Dietary Fiber 11 g
Sugar 39 g
 
Fats & Fatty Acids  
Total Fat 3.3 g
Saturated Fat 338 mg
Monounsaturated Fat 262 mg
Polyunsaturated Fat 223 mg
Omega-6 Fatty Acids 223 mg
Vitamins
Vitamin C 29 mg
Vitamin E 1.7 mg
Vitamin K 46 mcg
Thiamin 189 mcg
Riboflavin 149 mcg
Niacin 826 mcg
Vitamin B6 212 mcg
Folate 107 mcg
Pantothenic Acid 1.1 mg
Choline 21.4 mg
Minerals
Calcium 28 mg
Iron 846 mcg
Magnesium 34 mg
Phosphorus 102 mg
Potassium 666 mg
Sodium 8.5 mg
Zinc 0.99 mg
Copper 446 mcg
Manganese 336 mcg
Selenium 1.4 mcg

Health Benefits of Pomegranate

The pomegranate has antiviral, antitumor, and anti-inflammatory properties. Plus, pomegranates are very versatile! You can juice them for fresh pomegranate juice, and they are also available in pomegranate extract supplement form. Here are some of the health benefits of eating pomegranates, pomegranate seeds, and pomegranate juice:

1. Reduces Blood Pressure

Pomegranates can lower high blood pressure—a major precursor for strokes and heart attacks. It’s the punicic acid in pomegranates helps lower blood pressure. In a study published in the journal Phytotherapy Research, researchers suggested that daily pomegranate juice consumption for two weeks significantly lowered high blood pressure in 21 hypertensive patients.

2. Reduces Cholesterol and Heart Disease Risk

The antioxidant content and punicic acid found in pomegranate juice can fight atherosclerosis, decrease plaque formation, and improve overall heart health. A 2010 study published in the British Journal of Nutrition found that 800 mg daily of pomegranate seed oil could significantly reduce triglycerides and improve the overall high density lipoprotein (HDL) ratio. Another study from 2005 found that daily pomegranate juice consumption may improve stress-induced cardiac ischemia in coronary heart disease patients.

3. Helpful Food for Cancer Prevention and Treatment

The benefits of eating pomegranates or drinking pomegranate juice also include protection against cancer. The anti-inflammatory properties, vitamin C, and other antioxidants in pomegranates play a part in the preventative cancer effects. Studies have found that pomegranate extract can help induce cell death in prostate cancer cells and breast cancer cells. Pomegranate can also help treat and prevent lung and skin cancer.

4. Supports Good Digestion

The fiber in pomegranate help support good digestion. Pomegranate juice is often used to treat digestive conditions like cholera and severe diarrhea. A 2013 review published in the journal Evidence-Based Complementary and Alternative Medicine supports the anti-inflammatory activity of pomegranate juice, seeds, flowers, and peels in the digestive tract and gut.

5. Helps Treat Joint Pain and Arthritis

Arthritis is a major problem for adults over the age of 50. Luckily, pomegranate can also improve osteoarthritis, rheumatoid arthritis, and overall joint pain. In a 2005 study published in the Journal of Nutrition, pomegranate extract and its compounds were found to block enzymes that can cause joint damage. Researchers concluded that pomegranate extract could impede cartilage dilapidation in osteoporosis and help maintain joint function. Studies also support the protective effects of pomegranate juice against arthritis in mice.

6. Beneficial for Fighting Bacterial and Fungal Infections

The benefits of eating pomegranate also include antifungal and antibacterial abilities against bacterial infections and candida. A study published in 2010 found that pomegranate extract was highly-effective at fighting candida infections. Another study from 2013 found that pomegranate extract could inhibit the activity of infectious pathogens, including Candida albicans, Escherichia coli(E. coli), methicillin resistant S. aureus, and Stephylococcus aureus.

7. Improves Memory

Evidence suggests that pomegranates can improve memory and prevent and treat Alzheimer’s disease. In a 2013 study published in the journal Evidence-Based Complementary and Alternative Medicine, pomegranate juice was found to improve visual and verbal memory after four weeks. In the study, 32 people each drank an eight-ounce glass of pomegranate juice or a flavor-matched placebo drink. Another study from 2006 found that pomegranate juice reduced the accumulation and deposition of amyloid in the brain by 50% in mice. The polyphenols found in pomegranate juice are thought to provide positive cognitive benefits.

8. Reduces Kidney Problem Complications

The potassium and antioxidants in pomegranates offer protective effects against kidney diseases and dialysis-related infections. In a study from 2010, researchers suggested that potassium found in pomegranate juice could lower dialysis-related complications in kidney patients, including less infections, inflammation, and oxidative stress.

9. Lowers Stress Levels

Pomegranates can lower oxidative stress in the body, and they can also reduce psychological stress as well. In a 2012 study published in the Journal of Nutritional Science, Queen Margaret University researchers found that pomegranate juice could reduce levels of the stress hormone cortisol in 28 volunteers. Cortisol is often elevated when a person is under stress. Study participants consumed either 500 ml of pomegranate juice or 500 ml of a placebo drink.

10. Helps Protect Against Dental Plaque

The health benefits of pomegranates include protective anti-plaque effects. In a 2011 study published in the journal Ancient Science of Life, researchers found that pomegranate juice could significantly reduce plaque forming by 32%. The polyphenols in pomegranate juice are thought to contribute to the antibacterial effects against dental plaque. Pomegranates can also treat other dental conditions such as periodontitis, gingivitis and denture stomatitis.

Other Pomegranate Health Benefits

There are also other pomegranate health benefits. For instance, pomegranates are considered a natural aphrodisiac. In other words, they can boost your libido and treat conditions like erectile dysfunction. The benefits of eating pomegranate include protect the skin from wrinkles and treating acne breakouts.

Pomegranates can also help decrease hunger, reduce your risk of diabetes, and decrease symptoms associated with anemia. Studies have also found that the nitrates in pomegranate can improve exercise performance. Pomegranates will last for a couple of months when they are placed in a plastic bag and stored in the refrigerator.

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