The 10 Best Health Benefits of Pomegranates

 

The natural juice and seeds of the fruit are packed with nutrients that are good for you.

Pomegranates, which are native to India and Iran, were once considered a holy fruit that was believed to bring prosperity and fertility. Pomegranates, of course, also offer a plethora of health benefits. The juice and arils (seeds) of the fruit are examined below for their dietary benefits.

Pomegranate Health Benefits include:

1.         They are Loaded with Antioxidants

Pomegranate arils are rich in polyphenol antioxidants. Polyphenols are a class of bioactive plant compounds that are known to be antioxidants and to combat unstable molecules that have the potential to permanently harm your cells. Antioxidant properties are also known to be present in polyphenols. Free radicals are the name given to these harmful molecules.

Anthocyanins have been linked to a number of potential health benefits, including lowering blood pressure and slowing the growth of cancer. Pomegranates are characterized by their stunning ruby color due to anthocyanins. Additionally, fruits typically contain more antioxidants the deeper in color they are. Therefore, it should come as no surprise that deep red pomegranates are a good source.

2.         They have a Lot of Fiber

Four grams of fiber are contained in each serving of pomegranate arils. Adults get nearly 15% of their Daily Value (DV) of fiber from arils in a half cup. Pomegranate fiber, in particular, is primarily insoluble.

We can feel better and keep our digestive systems healthy with insoluble fiber. by allowing food to move more easily through our digestive systems. It can help us feel full and satisfied after eating and maintain stable blood sugar levels.

3.         They Supply Vitamin C

A half cup of pomegranate arils contains approximately 9 milligrams (mg), or 10% of the recommended daily value for vitamin C value for adults.

Since humans cannot produce vitamin C on their own, it is an essential nutrient for humans. Vitamin C helps the body's other antioxidants work properly because it is an antioxidant in and of itself. The production of neurotransmitters, the metabolism of proteins, and the synthesis of collagen are just a few of the essential body processes that the vitamin is involved in. It aids in the absorption of non-heme iron, which is found in iron from plant-based sources, and aids in the functioning of the immune system.

4.         They might help make Workouts Better

Antioxidants in pomegranates have been linked to health benefits associated with exercise. According to Moon, they might "may help increase nitric oxide bioavailability by protecting it from breaking down in the body."

Nitric oxide increases blood flow by causing vasodilation, or the widening of blood vessels, during movement. Nitric oxide helps your body get the oxygen and nutrients it needs while you exercise.

5.         They might Reduce Inflammation

Pomegranate juice and its antioxidants may also reduce body inflammation, which is another advantage. Consuming pomegranate juice has been shown to lower markers of inflammation such as C-reactive protein and interleukin-6. Because chronic inflammation is a risk factor for a number of diseases, including diabetes and heart disease, healthy foods like pomegranates and other fruits are ideal. In addition to diet, remember that autoimmune conditions, stress, alcohol consumption, exercise, and a variety of other factors contribute to inflammation.

6.         They May Aid in Heart Health Improvement

Since inflammation is a common warning sign of heart disease, pomegranates appear to be linked to better heart health. According to research, drinking pomegranate juice may actually lower blood pressure. Pomegranates and pomegranate juice may protect people with heart disease: In one clinical trial, heart patients who consumed one cup of pomegranate juice daily experienced significantly less chest pain intensity, occurrence, and duration than the placebo group. In addition, there is evidence to suggest that eating polyphenol-rich fruits like pomegranates may assist in controlling heart disease.

7.         They Supply Potassium

"Pomegranate juice is an excellent source of potassium, an electrolyte that is required for healthy muscle function. Potassium is also necessary for healthy nerve function and heart rate regulation. The juice has nearly 533 milligrams of potassium per cup, while the arils have 205 milligrams of potassium per half-cup serving.

8.         They might help make the Kidneys Healthier

About 11% of men and 6% of women in the United States suffer from kidney stones, which look like small rocks and can form in the kidneys. They may result in blood in the urine, severe pain, and severe kidney complications if left untreated.

One study suggests that pomegranates can assist in the management and prevention of kidney stones due to the antioxidant phytophenols in them that were found to be effective in preventing the formation of stones.

9.         They Provide Complex Carbs

Despite recent diet culture messages that promote fear about carbohydrates, we need them at every meal and snack. In point of fact, we require half of our daily carbohydrate intake—or more, depending on your specific requirements. Arils and pomegranate juice can help us get the carbs we need at meals and snacks.

10.       They Might Make Eating More Enjoyable

Eating for pleasure, which includes enjoying the sensory experiences of food while eating and cooking, may help people develop healthy eating and nutrition habits. Pomegranate arils may enhance the sensory experience of eating and cooking due to their lively color, dynamic texture, and dynamic flavor.

"The exquisite ruby-red arils elevate any dish," referring to all of my holiday main dishes and sides, from my basic breakfast smoothie bowl. Additionally, she asserts that cooking preserves pomegranate juice's antioxidants: Pomegranate juice is an excellent cooking ingredient. The antioxidants in pomegranate juice are strong enough to withstand simmering on the stovetop for up to two hours.

Is Pomegranate Juice Superior to The Seeds?

Like many other fruits and vegetables, pomegranate juice does not contain the same amount of fiber as pomegranate arils. The process of juicing causes the loss of two essential nutrients, vitamin C and fiber, from the fruit. However, the fruit's antioxidants, essential nutrients like potassium, and other health benefits can still be enjoyed even if you prefer to drink pomegranate juice.

Are There Any Negative Effects from Eating Pomegranates?

When introducing new foods to infants, caregivers should consider the infant's level of development and the foods they can tolerate. As was mentioned earlier, pomegranate juice is a good source of potassium. is great for healthy people, but some people should limit their intake if they have trouble controlling their kidneys. It is best to ask your doctor any questions because each person's situation is unique. "Possibly due to the high sugar content of pomegranates," excessive consumption of pomegranate juice or eating pomegranates may cause diarrhea. Pomegranates are a healthy choice for diabetics and other people who need to pay more attention to how their blood sugar levels are doing. However, by combining the juice or fruits with a protein or fat-rich food like yogurt, blood sugar stability can be improved.