Pomegranates are round, red fruits. They feature a white inner flesh that’s packed with crunchy, juicy edible seeds called arils. They may be best known for their vibrantly coloured juice, but these unique fruits have a lot more to offer. Pomegranates are low in calories and fat but high in fibre, vitamins and minerals. Benefits include antioxidants, heart health, urinary health, exercise endurance, and more. Here are some of the health benefits of pomegranates:
1 Packed with nutrients– Overall, pomegranates are low in calories and fat, but high in fibre, vitamins, and minerals. They contain:
- Calories 23
- Protein 4.7 gm
- Fat 3.3 gm
- Carbohydrates 52 gm
- Fibre 11.3 gm
- Vitamin C 32% of the daily value (DV)
- Folate 27% of the DV
- Magnesium 8% of the DV
- Phosphorus 8% of the DV
It should be kept in mind that the juice of the pomegranate won’t provide much fibre and vitamin C.
2 Rich in antioxidants– For your knowledge antioxidants are compounds that help protect the cells of your body from damage caused by free radicals. High amounts of free radicals can be harmful and contribute to a number of chronic diseases. Getting oxidants from fruits such as pomegranates is a good way to support overall health and prevent disease.
3 Helping in keeping inflammation at bay– Chronic inflammation can contribute to many conditions, including heart disease, type 2 diabetes, and cancer. Eating pomegranates may help prevent the inflammation associated with these chronic conditions.
4 May have anti-cancer properties– Research has found that compounds in pomegranate have anti-cancer properties. One old research says that pomegranate extract may be beneficial for prostate cancer.
5 Offer heart health benefits– There is evidence that fruit-rich polyphenolic compounds, such as pomegranate, may benefit heart health. In a study on people with heart disease, drinking pomegranate juice reduced the frequency and severity of chest pain.
6 Support urinary health– Research has shown that pomegranate extract may help reduce the formation of kidney stones. Additional studies have found that pomegranate extract can help regulate the concentration of oxalates, calcium, and phosphates in the blood, which are common components of kidney stones.
7 May have antimicrobial properties– Pomegranate compounds may help fight harmful microorganisms. For instance, they may protect oral health by reducing the growth of germs that can contribute to bad breath and tooth decay.
8 May improve exercise endurance– The polyphenols in pomegranates may increase exercise endurance. One study has found that pomegranate extract increased the time to exhaustion and improved performance in trained cyclists. Pomegranate supplements may improve both endurance and muscle recovery.
9 Good for your brain– Pomegranates contain an antioxidant called ellagitannis, which helps reduce inflammation in the body. Studies have found that ellagitannis may help protect the brain against Alzheimer’s and Parkinson’s disease by reducing oxidative damage and increasing the survival of brain cells.
10 Supports digestive health– Eating pomegranate may help support the health of the gut microbiome, which plays a key role in many aspects of health. Research has indicated that pomegranate can increase levels of beneficial gut bacteria, suggesting that it may have prebiotic effects. Prebiotics serve as fuel for the beneficial bacteria in your gut.
In the end, pomegranate is highly nutritious and can be a great addition to a balanced diet. However, all fruits offer a unique set of nutrients, so be sure to enjoy pomegranates alongside a variety of other healthy fruits.
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Anil Malik
Mumbai, India
17th October 2023