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Pomegranate health benefits

Pomegranate health benefits are many
Pomegranate has many health benefits

Pomegranate ranks in the first position among the healthiest fruits on earth. It can provide you with some incredible health benefits. Because of its superpowers, it is called “divine fruit.” Many traditional therapy systems use different parts of Pomegranate as a medicine, such as for the treatment of tapeworms. The brightly colored and juicy seeds of Pomegranate are full of many vitamins, especially vitamins A, E, C, and folate. It consists of about a hundred phytochemicals with antioxidant, anti-cancer, antiviral, and anti-inflammatory properties.

Pomegranate may consist of three times more antioxidants than green tea. Intake of Pomegranate lowers the risk of many lung diseases, controls high blood pressure, and may improve athletic performance.[1] 

Here are some evidence-based health benefits of apples:

Pomegranates are a rich source of antioxidants.

A generation of many free radicals is in your body due to normal metabolism. These free radicals may react with various organic molecules such as DNA, RNA, and proteins, and this reaction can alter these molecules, resulting in multiple diseases, including cancer. Free radicals also lead to premature aging. 

Pomegranate is particularly rich in punicalagins, which act as potent antioxidants. It is present in commercial pomegranate juice as well as peel. The antioxidants neutralize free radicals in your body. [2]

Note: Pomegranate juice may interact with certain medications for high blood pressure. Consult a doctor before starting to take pomegranates or their juice if you are taking any of these medicines.

Pomegranate Has Impressive Anti-Inflammatory Effects

Inflammation is your body’s standard response to various foreign agents. Its function is to keep us healthy. But sometimes, it gets prolonged or initiated against the body’s own molecules. In that case, it results in many diseases and can harm your body. Chronic inflammation involves many diseases, including cancer, type 2 diabetes, and Alzheimer’s disease.

Punicic acid present in pomegranate seed oil can help regulate your inflammatory response. Scientific evidence has demonstrated that Pomegranate can help control inflammation in the gut. People with diabetes who drink pomegranate juice daily have fewer signs of inflammation in their blood after twelve weeks.[4]

Pomegranate May Help Fight Prostate and Breast Cancer.

Prostate cancer is common in men. Research has shown that pomegranate extract can slow down the multiplication of cancer cells and even induce apoptosis in them. Apoptosis is the programmed death of each cell after attaining a particular age. A human study has demonstrated that daily drinking of eight ounces of pomegranate juice can significantly prolong the prostate-specific antigen (PSA) doubling time. PSA is a marker of prostate cancer in the blood. The shorter doubling time of PSA is associated with an increased risk of death.[5] A research study has shown that punicic acid from the fruit can benefit breast cancer cells.[3]

Breast cancer is the most prevalent type of cancer in females. Pomegranate also plays a beneficial role in breast cancer. The phytochemicals present in the fruit may inhibit the multiplication of cancer cells. [6]

Pomegranate May Lower Blood Pressure 

High blood pressure is known as hypertension. It is generally measured as two readings: the upper reading is systolic blood pressure, and the lower reading is diastolic blood pressure. Hypertension is the leading cause of many conditions, including heart attack and stroke.

In 2013, a research study was conducted on hypertensive patients. A daily 150 ml of pomegranate juice intake can lower blood pressure levels.[7]   There is also scientific evidence of a link between pomegranate juice consumption and improved blood flow to the heart.

Pomegranate can help fight Arthritis and Joint Pain. 

Arthritis involving the inflammation of the tissues in joints is a common problem in the elderly, and it can result in pain and stiffness in the joints. Restricted movement in the affected joint is also a chief symptom. Common allopathic painkillers may have many side effects.

Research has shown that Pomegranate has an anti-inflammatory effect on joint tissues. The phytochemicals in this fruit act naturally and do not have side effects from chemicals. It has also been found that extracts from pomegranate can block the enzymes known to damage the joints in persons with osteoarthritis.  [8] 

Pomegranate can lower your risk of Heart Disease.

Pomegranate juice has many health benefits for the heart. Punicic acid contained in Pomegranate may intervene at several stages of the heart disease process. A study was conducted on 22 diabetic people with high triglyceride levels. They were given 800mg of pomegranate seed oil daily for four weeks. In the subjects, triglycerides, total cholesterol, and low-density lipoprotein-cholesterol levels were lowered significantly. Low triglyceride levels are beneficial for your heart. Pomegranate also has a role in the reduction of low-density lipoproteins (LDL) levels in your blood. LDL is the bad cholesterol that is harmful to you.  [9]

It also appears to protect the arteries that carry blood from the heart, improving blood flow and preventing arteries from becoming stiff. Pomegranate juice can also aid in slowing the formation of cholesterol plaques in blood vessels. Finally, it also has a blood pressure-lowering effect.

Note: Pomegranates may react with some blood pressure- and cholesterol-lowering medications, like statins. Talk with your doctor before consuming juice or eating a pomegranate if you are on any of these medications.

Pomegranate health benefits include Help to Treat Erectile Dysfunction.

One of the chief causes of sperm dysfunction is oxidative stress, which can impair the blood flow to the erectile tissue, contributing to impotence. Pomegranate has potent antioxidants that can fight oxidative stress effectively.  This ability makes both pomegranate juice and extracts a potential fertility aid.  Having pomegranate juice can also boost testosterone levels in men, and this hormone is mainly responsible for sex drive.

Pomegranate Can fight Bacterial and Fungal Infections.

Pomegranate has many phytochemicals that can fight certain bacteria and yeast. Research studies have shown that it can help eliminate Candida Albicans infection. Pomegranate’s anti-bacterial and anti-fungal effects can fight many germs in your mouth. It can protect from diseases like periodontitis, denture stomatitis, and gingivitis. [10] 

Pomegranate May Help Improve Memory

Preliminary research has shown that Pomegranates may be beneficial in enhancing cognitive functions. According to one study, eating eight ounces of pomegranate juice daily may improve memory and learning. Similar studies have shown improved verbal and visual memory after one month of juice consumption. It can also prevent memory loss in persons who had major surgery. [11]

Animal studies have shown that pomegranate extract and juice may delay the progression of Alzheimer’s disease. The antioxidants in the fruit may prevent oxidative damage in brain cells. [12] 

Pomegranate May Improve Exercise Performance

Pomegranate is particularly rich in dietary nitrates. These nitrates increase the blood flow to body organs and delay the onset of fatigue. In a research study, 19 athletes took one gram of Pomegranate extract 30 minutes before running. There was a significant improvement in exercise performance. [13] 

The pomegranate juice also helps reduce muscle soreness, enhance strength recovery, and inhibit oxidative stress damage while exercising. The antioxidants present in Pomegranate may improve aerobic performance and endurance in athletes.

Q1. Is a pomegranate a super food?

Pomegranate is often considered a superfood due to its exceptional nutritional profile and potential great health benefits. Pomegranates are packed with antioxidants, particularly punicalagin and anthocyanins, and help combat oxidative stress and inflammation. The fruit’s seeds, known as arils, are rich in fiber, vitamin C, K, and potassium. Pomegranates have been linked to improved heart health by reducing blood pressure and cholesterol levels. Studies suggest that pomegranates’ antioxidants may also have anti-cancer properties and contribute to overall immune system support. Additionally, pomegranates contain compounds that may benefit memory and cognitive function. While no single food can ensure optimal health, incorporating nutrient-dense choices like pomegranates into a balanced diet can contribute to well-being.

Q2. Is pomegranate high in sugar?

Yes, pomegranates contain natural sugars, but they are relatively low compared to processed foods. A cup of arils (approximately 174 grams) contains about 24 grams of sugar. While it’s essential to be mindful of sugar intake, the sugars in pomegranates come with the nutritional benefits of fiber, vitamins, and antioxidants. The fiber content helps regulate blood sugar levels and slows the absorption of sugar. As part of a balanced diet, the overall nutritional value of pomegranates, including their antioxidants and other health-promoting compounds, often outweighs concerns about natural sugar content.

  1. Pubmed
    Antioxidant Activity of Pomegranate Juice and Its Relationship With Phenolic Composition and Processing
  2. Pubmed
    Antioxidant Activity of Pomegranate Juice and Its Relationship With Phenolic Composition and Processing
  3. Pubmed
    Effects of Pomegranate Juice Consumption on Inflammatory Markers in Patients With Type 2 Diabetes: A Randomized, Placebo-Controlled Trial
  4. Pubmed
    Phase II Study of Pomegranate Juice for Men With Rising Prostate-Specific Antigen Following Surgery or Radiation for Prostate Cancer
  5. Pubmed
    A Review on the Anti-Inflammatory Activity of Pomegranate in the Gastrointestinal Tract
  6. Pubmed
    Antiproliferative Effects of Pomegranate Extract in MCF-7 Breast Cancer Cells Are Associated With Reduced DNA Repair Gene Expression and Induction of Double Strand Breaks
  7. Wiley Online Library
    Clinical Evaluation of Blood Pressure Lowering, Endothelial Function Improving, Hypolipidemic and Anti‐Inflammatory Effects of Pomegranate Juice in Hypertensive Subjects
  8. Pubmed
    Punica Granatum L. Extract Inhibits IL-1beta-induced Expression of Matrix Metalloproteinases by Inhibiting the Activation of MAP Kinases and NF-kappaB in Human Chondrocytes in Vitro
  9. Pubmed
    Cholesterol-lowering Effect of Concentrated Pomegranate Juice Consumption in Type II Diabetic Patients With Hyperlipidemia
  10. Pubmed
    Therapeutic Applications of Pomegranate (Punica Granatum L.): A Review
  11. Evidence-based Complementary and Alternative Medicine
    Pomegranate Supplementation Protects against Memory Dysfunction after Heart Surgery: A Pilot Study
  12. Pubmed
    Pomegranate Juice Decreases Amyloid Load and Improves Behavior in a Mouse Model of Alzheimer’s Disease
  13. U.S. National Library of Medicine
    The effects of pomegranate extract on blood flow and running time to exhaustion


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