6 Health Benefits of Pomegranate

Pomegranates are among the healthiest fruits on Earth. This fruit is naturally chocked with antioxidants, fiber, vitamins, minerals, and flavonoids. It is also known as Punica granatum L. (Punicaceae).

pomegranate is native to Iran and northern India but is now widely cultivated throughout the Mediterranean region of southern Europe, the Middle East and Caucasus region, tropical Africa, North Africa, the Indian subcontinent, Central Asia, and the drier parts of southeast Asia.

Pomegranate are choked with anti-oxidant, anti-viral and anti-tumor properties and is also said to be a good source of vitamins, especially vitamin A, vitamin C, and vitamin E, as well as folic acid. 

There are wide range of  Studies that  have shown that they may have several benefits for your body, possibly lowering your risk of various diseases like heart related issues, stomach issue, cancer, dental problems, osteoarthritis, anemia and diabetes.

Moreover the antioxidant present  in pomegranate may do you following benifits.

• Reduce oxidative stress
• Reduce blood pressure
• Reduce resting glucose levels
• Reduce LDL or your bad cholesterol
• Reductions in vascular inflammation
• Helps in the treatments of prostate cancer

Here are 6 evidence-based health benefits of pomegranate.

Nutrient Fact Of Pomegranate

Here's the nutrient Containt for one medium pomegranate (3-3/8" in diameter), is provided by the USDA.

• Calories: 128
• 2 gram of fats
• 5mg of sodium
• 29 gram of carbohydrates
• 6 gram of fiber
• 21 gram of sugar
• 3 gram of protein

1. Pomegranates Are Chocked With Important Nutrients

Pomegranate are powerhouse of nutrients that are loaded with abundant vitamins, minerals, dietary fiber, fatty acids, and zero cholesterol. Another great part about pomegranate are they are low in calories so you don't have to worry about your calorie intake.

Pomegranates have an impressive nutrient profile  - here's the nutrient contain for 100 grams of fresh pomegranate juice.

• Energy: 54 kcal
• Protein: 0.15 g
• Carbohydrate: 13.13 g
• Dietary fiber: 0.1 g
• Sugar: 12.65 g

Pomegranate juice is also rich in punicalagins, which are powerful antioxidants, that have been linked to helping reduce the risk of certain types of cancer.

Also Read: 7 healthy food rich in antioxidants.

2. Pomegranate May Help Fight Arthritis and Joint Pain

Arthritis is a common problem in people above the age of 60. Women also feel joint pain after the age of 30.

Pomegranates have compounds like flavonols have anti-inflammatory effects and are thereby effective in treating conditions like arthritis. further These compound may also slow down cartilage deterioration and block the enzymes that lead to osteoarthritis. [1]

Some studies also suggest that pomegranate extract can block enzymes that are known to damage joints in people with osteoarthritis. [2]

Other researches conducted on animals state that pomegranate extract may be beneficial against several forms of arthritis. However more human research is need to full under this effect.

3. Pomegranate Juice May Lower Your Risk of Heart Disease

Heart disease is one of the most common cause of premature death all around the globe.

Pomegranate are packed with antioxidants that help to keep away from the bad cholesterol and thus keeps the arteries clear from building up of plaque in the walls of the arteries, which could lead to conditions such as heart attacks, strokes,

In a 4-week study on 51 people with high triglyceride levels found that taking  800 mg of pomegranate seed oil per day  significantly lowered triglycerides and improved the triglyceride-HDL (good cholesterol) ratio. [3]

Other antioxidant-rich foods like green tea, cranberries, and red wine may also help you reduce the chances of heart diseases. Make sure you add more food rich in antioxidants to improve cardiovascular health.

4. Pomegranate May Improve Exercise Performance

Pomegranate are not only rich in fiber and water they are also a great source of dietary nitrates, that helps to gently dilate our blood vessels and have been shown to improve exercise performance.

The magnesium present in pomegranate makes it a perfect recovery drink. According to a study magnesium consumption is linked with helping muscles better repair from the wear and tear of strenuous workouts. [4]

Further the dietary fibers in pomegranate are effective in delaying the onset of fatigue and helpful in enhancing the exercise efficiency. Pomegranate juice is also a great option to replace your rehydrating drinking that are packed with artificial sugar.

Also Read: Amazing benefits of yoga.

5. Pomegranates can help enhance digestion.

When we think about digestion the first thing to strike our mind is fiber, and adding pomegranate to your daily diet can be one the best ways to include fibre in your daily routine.

A single cup of pomegranates contains 11 grams of dietary fiber. The daily recommended dietary fiber intake for men and women are 38 grams and 25 grams, respectively.

Moreover pomegranate juice can also reduce inflammation in the gut and improve digestion and is recommended for people with ulcerative colitis, and other inflammatory bowel diseases. In a glass of pomegranate juice by adding a 1 teaspoon of honey is very effective in indigestion problems.

6. Pomegranate May Lower Blood Pressure

High blood pressure is one of the leading couse for cardiovascular disease like heart attack and  strokes. However pomegranate may also help in lowering your blood pressure.

They are not only high in potassium but are also low in sodium, which helps in  lowering the blood pressure. A single cup of pomegranate juice contain 666 milligrams of potassium and 8.5 milligrams of sodium.

According to a study, people with hypertension had a significant reduction in blood pressure after consuming 5 ounces (150 ml) of pomegranate juice daily for two weeks. [5]

Moreover the Punicic acid present in Pomegranate might also help lower cholesterol, triglycerides and reduce blood pressure.

How To Add Pomegranate

To add pomegranate in your diet there is no hard and fast rule, you can simply enjoy them as it (of course by pealing) or crush them to juice.

Here's a simple recipe for Pomegranate Banana Smoothie. (Yeild 1 serving)

Ingredients

• 1 banana (peeled and chopped)
• ¾ cup pomegranate seeds
• 2.5 ounces Greek yogurt
• 2.5 to 3 ounces liquid (milk or pomegranate juice)

Procedure

Simply peal banana and pomegranate. Add all the ingredients in blender and pulse them until you have a smooth consistency. You can add blueberries on top to add more antioxidants in your glass of smoothie or simply enjoy them as it is.

A Word From Healthyngreat

These red gems like fruits are one of the most nutritious food options on our planet and adding them in your diet will surely benifit you by providing tons of nutrients and vitamins.

Moreover them will all keep you healthy and will guard you again many disease like heart disease, cancer, arthritis, immune system, wound healing, blood clotting and other inflammatory conditions. If you are new to our blog and prefer our statistics please subscribe us and follow us and you will be notified everytime when we post something new.

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