Health benefits of pomegranates

Pomegranates are high in fibre, vitamins, and minerals but low in calories and fat. They have benefits such as antioxidants, heart health, urinary health, and exercise endurance. Red, globular pomegranates are a fruit. These unusual fruits have a lot more to offer than just the vividly coloured juice they frequently appear in.

Contains several antioxidants

The head of nutrition communications for POM Wonderful, Maggie Moon, MS, RD, claims that pomegranate arils are a good source of polyphenol antioxidants.A class of bioactive plant components known as polyphenols is well-known for protecting against unstable substances that could eventually destroy your cells. Polyphenols have antioxidant properties. Free radicals are the name for these dangerous compounds, according to Moon. Pomegranate arils specifically include anthocyanins, a kind of flavonoid (one of the two classes of polyphenols). Anthocyanins have been linked in studies to a variety of potential health advantages, including decreasing blood pressure and slowing the progression of cancer. The stunning crimson hue of pomegranates is a result of anthocyanins. Moreover, fruits often contain more antioxidants when they are more intensely coloured. So, it should come as no surprise that pomegranates are a rich source.

Might reduce inflammation.

The antioxidants in pomegranates and pomegranate juice also have the ability to lessen inflammation in the body, according to Kelsey Lorencz, RDN, nutrition advisor at Fin vs Fin. Inflammation-related biomarkers like Interlukin-6 and C-reactive protein can be decreased by frequently consuming pomegranate juice, according to studies, adds Lorencz.

It is best to include a variety of nutritious foods like pomegranates and other fruits in your diet as chronic inflammation is a precursor to many diseases, including heart disease and diabetes. Aside from food, keep in mind that stress, alcohol consumption, exercise, and autoimmune disorders are also contributing factors to inflammation.

Might improve kidney health

Almost 11% of men and 6% of women in the United States experience kidney stones, which are tiny rocks that can grow in our kidneys. These can result in severe kidney issues, blood in the urine, and excruciating agony if left untreated. Due to the antioxidant dietary phytophenols in pomegranates, which have been shown to be beneficial at preventing the formation of stones, one study supports their use as allies in kidney stone prevention and therapy.

Supplying vitamin C

Each half cup serving of pomegranate arils is a high supply of vitamin C, according to Moon. Around 9 milligrammes (mg) of vitamin C are present in that half cup, which is about 10% of the recommended daily allowance (DV) for adults. Contrary to the majority of animals, humans cannot generate vitamin C on their own, hence it is crucial for our nutrition.As vitamin C is an antioxidant in and of itself.

The vitamin is an important component of various vital bodily functions, including collagen formation, neurotransmitter synthesis, and protein metabolism. It improves immune system performance and promotes absorption of non-heme iron, which is present in sources of iron from plants.

Promotes Immune Function

The USDA estimates that eating 1/2 cup of pomegranate seeds will provide you with roughly nine milligrammes of vitamin C. This will help meet the Dietary Guidelines for Americans for the years 2020 to 2025’s recommended daily consumption of 75 to 90 milligrammes.

According to Valerie Agyeman, R.D., a women’s health nutritionist and the creator of Flourish Heights, vitamin C is crucial for a healthy immune system because it aids your white blood cells, or immune cells, in attacking disease-causing pathogens like bacteria and viruses. Also, according to Agyeman, vitamin C’s antioxidant qualities shield white blood cells from oxidative stress, keeping them strong and able to combat pathogens.

Encourage urinary health

 According to research conducted on humans and test tubes, pomegranate extract may aid in the prevention of kidney stones.This benefit is largely attributable to the extract’s antioxidant activity. In one trial, 1,000 mg of pomegranate extract was administered daily for 90 days to adults between the ages of 18 and 70 who had recurring kidney stones. This was discovered to be helpful in preventing the body’s natural stone-forming process. Pomegranate extract can also help control blood levels of oxalates, calcium, and phosphates, which are frequent ingredients in kidney stones, according to animal research.

Might increase fitness endurance

Pomegranate polyphenols may boost exercise endurance, or the amount of time you can engage in a physical activity before becoming fatigued. According to one human study, consuming just 1 gramme of pomegranate extract 30 minutes prior to running lengthened the amount of time it took to reach tiredness by 12%. Pomegranate supplements may enhance both exercise endurance and muscle repair, according to additional human study.

Further research on the relationship between pomegranates and exercise performance and recovery is required because studies utilising pomegranate juice have not discovered any benefits for muscle recovery following exercise that targeted the elbow flexors.

Good for digestive health

Research from the past and the present reveals a strong connection between digestive health and general health, which is mostly influenced by your gut bacteria. Pomegranate can aid in supporting your digestive health as a result, which is vital. Pomegranate has anti-inflammatory and anticancer properties that need to occur in the stomach and primarily involve its elegiac acid concentration, according to some earlier and more recent animal studies. Prebiotics are substances, typically fibre, that provide your body’s probiotics—good bacteria—fuel to work. A better gut microbiota is supported by prebiotics, which promote the growth of these bacteria. Moreover, each 1/2 cup (87 grammes) portion of pomegranate arils contains about 3.5 grammes of fibre. Constipation, haemorrhoids, colon cancer, gastroesophageal reflux disease, and diverticulitis are just a few of the digestive disorders that fibre may help prevent.

Possibility of antibacterial effects

Compounds found in pomegranates may aid in the battle against hazardous microbes like some forms of bacteria, fungus, and yeast. For example, both earlier and more recent research indicate that they might safeguard your oral health by concentrating on undesirable oral microbes that can become a problem when they overgrow, like those that produce bad breath and encourage tooth decay. Pomegranate components were discovered to have antibacterial effects on Listeria monocytogenes, a bacteria that thrives in wet settings and can result in life-threatening sickness if consumed, according to a test-tube study.