Health Benefits and Nutritional value of Pomegranate

That red pomegranate sure is a tasty and healthy treat! We all love eating this fruit, which offers lots of advantages to our health. There are so many pomegranate fruit benefits for your body that will make you want to eat this fruit every day.

With lots of nutrients to make you feel at your best, let's take a look at the top benefits of pomegranate!

Benefits of Pomegranate Fruit

1. Filled with Nutrients: Cracking open that tough pomegranate skin reveals a ruby-red treasure trove of nutritional goodness. Those juicy seeds have so many vitamins, minerals, antioxidants, and fibre in them that help fight inflammation and boost your overall health.

• According to research, there are many benefits of eating pomegranate daily that will help reduce the chances of chronic illnesses, cancer, and many heart diseases. Apart from that, you can also expect an increase in endurance, speedy muscle recovery, prevention of kidney stones, and even building a better digestive system!
• Though small, pomegranates pack a seriously healthy wallop. Adding their tangy juice or crunchy seeds to meals protects your body from damage, reduces the risk of disease, and provides an array of weight loss pomegranate benefits.

2. Powerful Antioxidants: Pomegranate is full of powerful antioxidants like anthocyanins, tannins and punicalagin. These elements are known to be powerful antioxidants to reduce inflammation and prevent chronic health issues.

• Sprinkling a few of those bright red seeds into your meals helps shield your body from harmful inflammation and maybe even avoid some serious health problems later on. The unique compounds offering the several pomegranate fruit benefits make it a true superfood!

3. Fights Inflammation: The mighty pomegranate offers unique health advantages with its powerful Punicalagins that reduce harmful inflammation. Chronic inflammation can lead to some serious diseases, so pomegranates' inflammation-fighting capabilities can help prevent those conditions. 

• Adding this fruit to your diet utilises its unique benefits to lower your disease risk by combating inflammation at the cellular level. That makes pomegranates a tasty way to promote overall well-being. The advantages of pomegranate make it a quick treat, reaping anti-inflammatory benefits!

4. Anti-Cancer Properties: Early research hints that compounds in pomegranates could have promising anti-cancer superpowers. Studies in animals show slowed tumour growth with pomegranate extracts. Some human studies also point to possible benefits against prostate cancer. 

• While more research is still needed, the initial findings suggest this red fruit may help fight against cancer growth and spread. Though not definitively proven yet, adding pomegranates to your diet may provide anti-cancer pomegranate fruit extract benefits along with their other healthy perks.

5. Supports Heart Health: The mighty pomegranate contains polyphenols that boost heart health, and drinking pomegranate juice decreases chest pain and improves biomarkers related to heart disease. 

• Those powerful antioxidants protect the heart and blood vessels from oxidative damage that can lead to cardiovascular disease. Adding pomegranate to your diet just shows the amazing benefits of eating pomegranate everyday to reduce inflammation and prevent damage in the circulatory system.

6. Improve Urinary Health: Consuming pomegranates is also known to benefit the urinary health. Pomegranate extracts may prevent painful kidney stones by reducing calcium oxalate buildup. The compounds in the fruit inhibit kidney stone formation, especially for those prone to recurrent stones. 

• Studies confirm pomegranates' ability to reduce common mineral deposits and block the mechanisms that lead to stone development. The antioxidant and anti-inflammatory properties contribute to pomegranate's protective effects on kidney health and urinary function.

7. Antimicrobial Properties: Pomegranates have unique antimicrobial properties that help fight harmful bacteria and other germs. The fruit contains special polyphenols that inhibit dangerous microorganisms from growing.

• One key benefit is improving oral health. The polyphenols protect teeth and gums by destroying plaque-forming bacteria that lead to cavities, gum disease, and bad breath. Pomegranates essentially act as a natural antibacterial mouthwash. 
• Beyond oral hygiene, pomegranates' antimicrobial effects support overall immune function by preventing infections from taking hold. The ability to kill infectious germs makes pomegranates a potent functional food. Consuming pomegranates regularly leverages their antimicrobial power to improve health and prevent illness caused by the microbial overgrowth.

8. Increase Exercise Endurance: The polyphenols in pomegranates also boost exercise endurance and performance. Many athletes found pomegranate extract increased their time to exhaustion. Additional evidence reveals improved endurance and faster muscle recovery in those who took pomegranate supplements. 

• While the benefits are not fully proven, the initial research suggests pomegranates have positive effects on physical abilities thanks to their anti-inflammatory and antioxidant properties. Pomegranates seem to reduce fatigue and aid muscles during and after exercise.

9. Protects Brain Health: Pomegranates contain the antioxidant Ellagitannin, which helps decrease inflammation and protects the brain. Studies reveal ellagitannins may shield the brain from Alzheimer's and Parkinson's diseases by reducing oxidative damage and increasing brain cell survival. The unique compounds in pomegranates have neuroprotective effects and seem to promote brain health. 

• Adding pomegranates to your diet could potentially defend against neurodegenerative diseases thanks to the fruit's anti-inflammatory and antioxidant properties.

10. Supports Digestive Health: Consuming pomegranates supports a healthy digestive system in multiple ways. First, pomegranates contain compounds that increase beneficial bacteria in the gut microbiome. A balanced microbiome is essential for proper digestion and nutrient absorption. Pomegranates essentially feed the good gut bacteria; hence, they flourish. The high fibre content of the seeds also nourishes digestive health. Fibre maintains regularity, prevents constipation, and improves conditions like irritable bowel syndrome.

The antioxidants in pomegranates additionally protect the digestive tract from inflammation, a common cause of issues like leaky gut. So, eating pomegranates improves digestion via the fruit's prebiotic compounds, fibre content, and anti-inflammatory properties.

All in all, pomegranates promote optimal nutrient absorption and relief from digestive disorders.

Nutritional Value of Pomegranate

Fresh pomegranates are rich in fiber, which supports weight loss, cholesterol reduction, and relief from constipation. The nutritional value of pomegranate also includes vitamins such as vitamin C and vitamin K, as well as antioxidants like flavonoids and polyphenols, which contribute to overall health and disease prevention.

Nutritional values per serving:

Half a pomegranate:

• Calories: 72
• Protein: 2.35 grams
• Fat: 1.6 grams
• Carbohydrates: 26 grams
• Fiber: 5.5 grams
• Sugar: 20 grams

8-oz serving of pomegranate juice:

• Calories: 135
• Protein: 1 gram
• Fat: 0 grams
• Carbohydrates: 34 grams
• Fiber: 1 gram
• Sugar: 30 grams
• Sodium: 10 grams

While juicing reduces vitamin C content in pomegranates, they retain most of their potassium (about 536 mg), vital for nerve and heart health. Opt for 100% juice to avoid excess sugar found in pomegranate-flavored drinks.

Conclusion

In summary, pomegranates are a nutritious, tasty superfood with a wide variety of health benefits. They are low in calories but high in vitamins, minerals, antioxidants, and anti-inflammatory compounds.

Regularly consuming pomegranates can boost your exercise performance, heart health, brain function, inflammation levels, and more. Adding this fruit to your diet provides countless advantages.

FAQs

1. Are pomegranates good for diabetes?

Pomegranates can be beneficial for individuals with diabetes. They are rich in antioxidants, particularly polyphenols, which may help reduce blood sugar levels and improve insulin sensitivity. However, it's important to consume pomegranates in moderation as they contain natural sugars. Consult with a healthcare provider or dietitian for personalized advice.

2. Can pomegranates increase blood?

Pomegranates are not known to increase blood volume. However, they are rich in iron, which is essential for maintaining healthy blood cells and preventing anemia. Regular consumption of pomegranates can contribute to overall blood health.

3. How is pomegranate juice good for health?

Pomegranate juice is packed with nutrients and antioxidants that offer several health benefits. It can help reduce inflammation, lower blood pressure, improve heart health, and protect against certain diseases due to its high levels of antioxidants like flavonoids and polyphenols.

4. Can pomegranates cause cough?

Pomegranates are not typically known to cause coughing. In fact, they are often considered beneficial for respiratory health due to their anti-inflammatory properties. However, individual reactions to foods can vary, so if you experience coughing after consuming pomegranates, it may be due to other factors.

5. What does pomegranate contain?

Pomegranates contain a variety of nutrients, including vitamins (such as vitamin C, vitamin K, and some B vitamins), minerals (such as potassium and iron), fiber, and antioxidants like polyphenols (including flavonoids and tannins).

6. What does pomegranate do for your body?

Pomegranates offer several health benefits. They can improve heart health by reducing cholesterol levels and blood pressure, aid in digestion due to their fiber content, boost immunity with their high vitamin C content and promote overall antioxidant and anti-inflammatory effects in the body.

7. Is pomegranate good for hair?

Pomegranate can be beneficial for hair health. It contains antioxidants that help improve blood circulation to the scalp, which in turn promotes hair growth. Pomegranate seed oil is also used in some hair care products for its moisturizing and nourishing properties. Consuming pomegranates regularly can contribute to healthier hair.

Dr Priyanka Shukla {Dietician}
Ramkrishna CARE Hospitals, Raipur, Chhattisgarh