12 health benefits of pomegranate

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Pomegranate is considered one of the healthiest fruits. Pomegranate contains a host of beneficial plant compounds that many other foods cannot match. Studies have shown that they can have many benefits for the body and reduce the risk of many different diseases. Here are 12 evidence-based health benefits of pomegranate.

1. Pomegranate contains many important nutrients.

Pomegranate, Punica granatum, is a shrub with red fruit. Classified as a berry, pomegranates are about 5 to 12cm in diameter. The fruit is red, round, and looks like a red apple with the tip of the fruit shaped like a flower.
The peel of a pomegranate is thick and inedible, but inside there are hundreds of edible seeds. Each seed is surrounded by a red, sweet and succulent layer known as the seed coat.
The seeds are the edible parts of the pomegranate, which you can either eat raw or make pomegranate juice - but most of the time the skin is removed.
Pomegranate has a high nutritional value - one cup of seed pods (174 grams) contains:
Fiber: 7 grams Protein: 3 grams Vitamin C: 30% RDI Vitamin K: 36% RDI Folate: 16% RDI Potassium : 12% of the RDI The seed pods of a pomegranate are very sweet, with one cup of pomegranate pods containing 24 grams of sugar and 144 calories. However, the high value of pomegranates is due not only to the seed coat, but also to plant compounds, some of which have potent medicinal properties.

2. Pomegranate contains two plant compounds with potent medicinal properties

Pomegranate contains two characteristic compounds that have beneficial effects on the body.

2.1. Punicalagins

Punicalagin is an extremely powerful antioxidant found in pomegranate juice and seed pods. This compound is so potent that pomegranate juice has been found to have three times more antioxidant activity than red wine and green tea. Pomegranate extract and powder are often made from the seed pods, due to their high antioxidant and punicalagin content.

2.2. Punicic Acid

Punicic acid found in pomegranate seed oil is the main fatty acid component in the seed coat. This is a kind of conjugated linoleic acid with strong biological effect.

3. Pomegranate has a strong anti-inflammatory effect

Chronic inflammation is one of the leading risk factors for many serious diseases, including cardiovascular disease, cancer, type 2 diabetes, Alzheimer's disease and obesity.
Pomegranate has potent anti-inflammatory properties, largely mediated by the antioxidant properties of punicalagins. Test-tube studies have shown that they can reduce inflammatory responses in the gastrointestinal tract, as well as in breast and colon cancer cells. A 12-week study in people with diabetes found that 250ml) of pomegranate juice daily reduced CRP (an inflammatory marker) and interleukin-6 by 32% and 30%, respectively.
If you are interested in reducing inflammation in your body then pomegranate is a great addition to your diet.

4. Pomegranate May Help Fight Prostate Cancer

Prostate cancer is a common cancer in men. Laboratory studies have shown that compounds extracted from pomegranates can slow down cancer cell division and even induce apoptosis, or destroy cells. cancer cells.
Prostate-specific antigen (PSA) is a blood marker for prostate cancer. Men whose PSA levels doubled in a short period of time had an increased risk of dying from prostate cancer.
A human study found that drinking 237ml of pomegranate juice daily extended PSA doubling time from 15 months to 54 months. A follow-up study found similar effects using a pomegranate extract called POMx.

5. Pomegranate may also be helpful against breast cancer

Breast cancer is one of the most common types of cancer in women. Pomegranate extract can inhibit the reproduction of breast cancer cells, maybe even kill some cancer cells.
However, the current evidence is based solely on studies performed in the laboratory. More research is needed before any conclusions can be made.

6. Pomegranate can lower blood pressure

High blood pressure (hypertension) is one of the leading causes of heart attack and stroke. In one study, people with hypertension experienced a significant reduction in blood pressure after consuming 150ml of pomegranate juice daily for two weeks. Other studies have found similar effects, particularly on systolic blood pressure, which is a large indicator of blood pressure readings.

7. Pomegranate can help fight arthritis and joint pain

Arthritis is a common problem in both developed and developing countries. There are many different types of arthritis, but most involve some form of inflammation in the joints. The plant compounds in pomegranates have anti-inflammatory effects, which makes sense that they could help treat arthritis.
Laboratory studies show that pomegranate extract can block enzymes known to cause joint damage in people with osteoarthritis.
This extract has also been shown to reduce arthritis in rats, but evidence from human-based research is very limited to date.

8. Pomegranate juice may reduce the risk of heart disease

Heart disease is currently the most common cause of death in the world. This is a complex disease, caused by many different factors. Punicic acid, the main fatty acid in pomegranates, may help protect against several steps in the development of cardiovascular disease.
A 4-week study in 51 people with high triglyceride levels found that 800mg of pomegranate seed oil per day significantly reduced 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 a significant reduction in LDL cholesterol levels, 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 path towards cardiovascular disease.
Finally, a research analysis concluded that pomegranate juice lowers blood pressure, which is a major risk factor for cardiovascular disease.

9. Pomegranate Juice Can Help Treat Erectile Dysfunction

Oxidative damage can reduce blood flow in all organs of the body, including penile tissue. Pomegranate juice has been shown to increase blood flow and erectile response in rabbits.
In a study in 53 men with erectile dysfunction, pomegranate appeared to have some benefit but it was not statistically significant.

10. Pomegranate can help fight bacterial and fungal infections

Plant compounds in pomegranate can help fight harmful microorganisms. For example, they have been shown to be resistant to certain types of bacteria as well as the yeast Candida albican.
Pomegranate's anti-bacterial and anti-fungal effects also help protect against infections and inflammation in the oral cavity such as gingivitis, periodontitis, and denture stomatitis.

11. Pomegranate can help improve memory

There is some evidence that pomegranates can improve memory. One study in surgical patients found that 2 grams of pomegranate extract helped prevent memory deficits after surgery.
Another study in 28 older adults with memory symptoms found that 237ml of pomegranate juice per day significantly improved markers of verbal and visual memory. Studies in rats also suggest that pomegranates may help fight Alzheimer's disease.

12. Pomegranates Can Improve Exercise Performance

Pomegranates are rich in nitrates that have been shown to improve exercise performance. A study of 19 runners on treadmills found that one gram of pomegranate extract 30 minutes before exercise significantly increased blood flow, reduced fatigue, and prolonged exercise time. exercise and increase exercise efficiency. More research is needed, but it appears that pomegranates may be beneficial for physical performance.

In summary, pomegranate is one of the healthiest foods, packed with nutrients and beneficial plant compounds. They have a variety of benefits and can help reduce the risk of serious diseases, including cardiovascular disease, cancer, arthritis, and other inflammatory conditions. Furthermore, eating pomegranates can increase memory performance and physical performance.

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Reference source: healthline.com