Pomegranates are considered one of the healthiest fruits. They contain a variety of beneficial plant compounds that other foods cannot match. Studies have shown that they can have many benefits for the body and reduce the risk of various diseases. Here are 12 evidence-based health benefits of pomegranates.
1. Pomegranates Are Loaded With Important Nutrients
Pomegranates, known scientifically as Punica granatum, are a type of shrub that produces red fruit. Classified as a berry, the pomegranate is about 5-12 cm in diameter. It is red, round, and looks like a red apple with a flower-shaped stem.
The skin of the pomegranate is thick and inedible, but inside are hundreds of edible seeds. Each seed is surrounded by a red, juicy, and sweet seed covering known as an aril.
The seeds are the edible parts of the pomegranate, which can be eaten raw or processed into pomegranate juice.
A cup of arils (174 grams) contains:
Fiber: 7 grams
Protein: 3 grams
Vitamin C: 30% of the RDI
Vitamin K: 36% of the RDI
Folate: 16% of the RDI
Potassium: 12% of the RDI
The arils are very sweet, with one cup containing 24 grams of sugar and 144 calories. However, pomegranates' benefits go beyond their nutrient content. They also contain powerful plant compounds, some of which have medicinal properties.
2. Pomegranates Contain Two Plant Compounds With Powerful Medicinal Properties
Pomegranates contain two unique substances that are responsible for most of their health benefits.
2.1. Punicalagins
Punicalagins are extremely powerful antioxidants found in pomegranate juice and peel. They have been shown to have three times the antioxidant activity of red wine and green tea. Pomegranate extract and powder are typically made from the peel due to its high antioxidant and punicalagin content.
2.2. Punicic Acid
Punicic acid, found in pomegranate seed oil, is the main fatty acid in the arils. It is a type of conjugated linoleic acid with potent biological effects.
3. Pomegranates Have Anti-Inflammatory Effects
Chronic inflammation is one of the leading drivers of many serious diseases, including heart disease, cancer, type 2 diabetes, Alzheimer's disease, and obesity.
Pomegranates have potent anti-inflammatory properties, largely mediated by the antioxidant properties of punicalagins. Studies have shown that they can reduce inflammatory activity in the digestive tract, as well as in breast cancer and colon cancer cells. A 12-week study in people with diabetes found that 250 ml of pomegranate juice per day lowered inflammatory markers CRP and interleukin-6 by 32% and 30%, respectively.
If you are interested in reducing inflammation in your body, pomegranates are an excellent addition to your diet.
4. Pomegranates May Help Fight Prostate Cancer
Prostate cancer is a common type of cancer in men. Laboratory studies have shown that pomegranate extract can slow cancer cell reproduction and even induce apoptosis, or cell death, in cancer cells.
Prostate-specific antigen (PSA) is a blood marker for prostate cancer. Men whose PSA levels double in a short period are at an increased risk of death from prostate cancer.
A study found that drinking 237 ml of pomegranate juice per day increased the PSA doubling time from 15 months to 54 months. A follow-up study found similar results using a type of pomegranate extract called POMx.
5. Pomegranates May Also Be Useful Against Breast Cancer
Breast cancer is one of the most common types of cancer in women. Pomegranate extract has been shown to inhibit the reproduction of breast cancer cells and may even kill some of them.
However, the evidence is currently limited to laboratory studies. More research is needed before any claims can be made.
6. Pomegranates May Lower Blood Pressure
High blood pressure (hypertension) is a major driver of heart attacks and strokes. In one study, people with hypertension experienced a significant reduction in blood pressure after consuming 150 ml of pomegranate juice daily for two weeks. Other studies have found similar effects, especially for systolic blood pressure, which is the higher number in a blood pressure reading.
7. Pomegranates May Help Fight Arthritis and Joint Pain
Arthritis is a common problem in Western countries. There are many different types, but most involve some form of inflammation in the joints. Given that pomegranates have anti-inflammatory effects, they can help treat arthritis.
Laboratory studies have shown 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 studies is limited so far.
8. Pomegranate Juice May Lower Your Risk of Heart Disease
Heart disease is currently the world's most common cause of premature death. It is a complicated disease driven by many different factors. Punicic acid, the main fatty acid in pomegranates, may help protect against several steps in the heart disease process.
A 4-week study in 51 people with high triglyceride levels showed that 800 mg of pomegranate seed oil per day significantly lowered triglycerides and improved the triglyceride-HDL ratio.
Another study looked at the effects of pomegranate juice in people with type 2 diabetes and high cholesterol. The study noted significant reductions in LDL cholesterol, as well as other improvements.
Pomegranate juice has also been shown in both animal and human studies to protect LDL cholesterol particles from oxidation, one of the key steps in the pathway towards heart disease.
Finally, a research review concluded that pomegranate juice reduces blood pressure, a major risk factor for heart disease.
9. Pomegranate Juice May Help Treat Erectile Dysfunction
Oxidative damage can impair blood flow in all areas of the body, including erectile tissue. Pomegranate juice has been shown to help increase blood flow and erectile response in rabbits.
In a study of 53 men with erectile dysfunction, pomegranate appeared to have some benefit, but it was not statistically significant.
10. Pomegranates Can Help Fight Bacterial and Fungal Infections
The plant compounds in pomegranates can help fight harmful microorganisms. For example, they have been shown to combat some types of bacteria as well as the yeast Candida albicans.
The antibacterial and antifungal effects may also be protective against infections and inflammation in your mouth, such as gingivitis, periodontitis, and denture stomatitis.
11. Pomegranate can help improve memory
11. Pomegranates May Help Improve Memory
There is some evidence that pomegranates can improve memory. One study in surgical patients found that 2 grams of pomegranate extract prevented deficits in memory after surgery.
Another study in 28 older adults with memory complaints found that 237 ml of pomegranate juice per day significantly improved markers of verbal and visual memory. Studies in mice also suggest that pomegranates may help fight Alzheimer's disease.
12. Pomegranates May Improve Exercise Performance
Pomegranates are rich in dietary nitrates, which have been shown to improve exercise performance. A study in 19 athletes running on a treadmill showed that one gram of pomegranate extract taken 30 minutes before exercise significantly enhanced blood flow, delayed the onset of fatigue, and increased exercise efficiency. More studies are needed, but it seems that pomegranates may be beneficial for physical performance.
In summary, pomegranates are one of the healthiest foods, rich in nutrients and beneficial plant compounds. They offer various health benefits and can help reduce the risk of serious diseases, including cardiovascular disease, cancer, arthritis, and other inflammatory conditions. Moreover, consuming pomegranates can enhance memory performance and physical activities.
To arrange an appointment, please call HOTLINE or make your reservation directly HERE. You may also download the MyVinmec app to schedule appointments faster and manage your reservations more conveniently.
Reference source: healthline.com
