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The pomegranate fruit comes from a deciduous shrub. Its botanical name is Punica Granatum.
These shrubs mainly grow in the Middle East, Indian subcontinent, North Africa, and the Mediterranean.
Pomegranate comes under the classification of berries and has a flower-shaped stem.
Its bright red colour and tart taste are some of its attractive features.
The pH of a pomegranate is about 4.4, which explains its sweet and sour taste.
Physical Structure of a Pomegranate
The pomegranate shrub is grown for ornamental purposes as well as for the fruit.
The flowers of the plant are bright red too. The structure of a pomegranate is unlike other fruits with flesh and a core.
The outermost red layer is a hard and inedible shell. Therefore, the edible part of the fruit is the seeds and arils.
Arils are the sweet, juicy, and crunchy covering of seeds.
A white spongy layer acts as bedding for these arils and covers the remaining space.
The seed count varies from 200 to 1400, depending on the type of Pomegranate.
The aril juice has a red pigmentation that can stain clothes.
The reason is that Pomegranate contains anthocyanins and ellagitannins.
Nutritional Value of Pomegranate
One hundred grams of pomegranate arils contain the following nutrients.
- Calories: 83 kcal
- Carbohydrates: 18.7 g
- Sugar: 13.67 g
- Fibre: 4 g
- Protein: 1.67 g
- Fat: 1.17 g
Nutritional Facts of Pomegranate
- 78% of the Pomegranate’s composition is water. It has around 19 g of carbs, of which dietary fibre contributes 4 g.
- The fibre content is intact in the seeds and makes up for 20% of the daily value. It has a decent 83 calories for a 10-gram serving.
- Pomegranates have abundant phytochemicals like polyphenols. However, processing and pasteurising the fruit reduces its phenolic activity.
- Pomegranates are rich in ellagitannins, also known as punicalagin.
- They are potent antioxidants that make the fruit stand out in front of the rest.
- Pomegranate contains three times more antioxidants than green tea and red wine.
- Pomegranate peel extracts are crucial dietary supplements and preservatives.
- They contain large amounts of polyphenols, catechins, and condensed tannins.
- The seeds of the fruit give an oil that is rich in punicic acid. It is a type of good fat that makes up about 65% of the oil’s composition.
- These fats have multiple health benefits.
- High amounts of vitamin K, C, and folate (B9) make the vitamin profile. In addition, a significant amount of vitamin E is present in this fruit.
- In addition, riboflavin, thiamine, and pantothenic acid are also present.
- The mineral content of pomegranates is rich in manganese, phosphorus, potassium, and zinc. More negligible traces of iron and calcium make it to the list too.
- Vitamin K makes up 16% of daily value and vitamin C for 12%.
Health Benefits of Pomegranate
Health Benefits of Pomegranates 01:Is Pomegranate juice Good to Lower Blood Pressure?
Scientists believe that the blood-pressure-lowering effect of pomegranate may be attributed to its antioxidant properties,
primarily the presence of polyphenols, specifically, tannins, anthocyanins, and ellagic acid derivatives.
Pomegranate contains three times as much polyphenols as contained in green tea, and helps remove free radicals, reduce inflammation,
and protect against cell damage.
A review of available scientific evidence does support the claim about the fruit’s capability to lower blood pressure.
Health Benefits of Pomegranates 02:Is It True Pomegranate Juice can Reverse Cancer?
The multiple therapeutic properties of the pomegranate are not a secret,
but only 10 years ago this fruit has been experimented with to analyze its usefulness in the treatment of cancer cells.
Pomegranates health benefits, high polyphenol content could have antitumor qualities;
Currently, clinical studies are being carried out in patients with prostate cancer to find out the effects of this fruit on the disease.
The antitumor effects of pomegranate
Pomegranate has been shown to have antiproliferative effects (prevents the reproduction of cancer cells) and pro-apoptosis (cell death caused by the same organism) in numerous cancer studies.
In prostate cancer, they observed how the tumor was delayed in mice that
were given pomegranate juice compared to those that drank water.
In breast cancer, they showed that both the oil derived from pomegranate seeds and the natural and
fermented juice inhibited risk factors such as estrogen synthesis and aromatase activity between 60 and 80%.
In colon cancer, pomegranate seed oil managed to suppress its development.
All the components of the pomegranate induce apoptosis in the cells of this cancer.
In lung cancer, treatment with pomegranate extract causes a decrease in the viability of cancer cells and
affects normal bronchial epithelial cells.
In another study, the extract was shown to reduce the number of tumors that developed in mice.
Benefits of pomegranate seed : In skin cancer, pomegranate seed oil decreases the effect and number of skin tumors in mice.
Cancer factors affected by pomegranate
Benefits of Pomegranate: Affects the factors of numerous cancers.
For example, it suppresses NF-kB activation in colon, breast, and lung cancer.
This protein complex is a main player in our body’s immune response against infection and can be hyperactive,
causing the proliferation of cancer cells.
It is present in various tumors and regulates the expression of 200 genes with immunological functions.
Another factor is decreased oxygen supply to a tissue, called hypoxia.
It is an essential mechanism for more than 70% of tumors to advance,
which causes the activation of angiogenesis (growth of new blood vessels that tumors need to continue growing,
since they provide nutrients and oxygen).
Today, the antiangiogenic potential of the oil extracted from the seeds and
juice of the pomegranate in breast and lung cancer cells is known.
Finally, it also affects tumor invasion, which is the mechanism used by the tumor to infiltrate neighboring tissues.
Clinical applications of pomegranate juice
The components of the pomegranate have been used to treat different diseases for many years.
However, it was not until the early 1990s that the first experimental and clinical studies began.
In 2022, a group of researchers from the Department of Urology at the University of
California conducted a clinical trial on the benefits of pomegranate in 46 men with prostate cancer,
treated with surgery, radiotherapy or cryotherapy, in whom the number had increased.
Prostate-specific antigen (PSA) in the blood.
These PSA are known as a tumor indicator of prostate cancer, a high level would be above 4 nanograms.
The research treatment consisted of 240ml of pomegranate juice per day, with a follow-up of 3 months.
The objective was to observe the variation of PSA and the doubling time of these.
The results showed a reduction of PSA figures in 16 patients of 35% and in 4 cases it fell to more than 50%.
Protein doubling time was lengthened from 15 months, at baseline, to 54 months.
At the same time, cell reproduction was studied in vitro by contacting patients’ serum with a culture of prostate cancer cells.
At 9 months from the beginning of the study, a reduction in the proliferation of these cells of 12% and an increase in apoptosis (cell death) of 17%
were observed.
Both results suggest that pomegranate juice favors the delay of cancer development.
To date, there are no more results on the effects of pomegranate juice on other types of tumors..
Health Benefits of Pomegranates 03: Can I take Pomegranates fruits during Cold and Cough?
Benefits of Fresh pomegranate juice is rich in antibacterial and anti-inflammatory properties.
It contains flavonoid antioxidants that help fight viruses and reduce the duration of colds by up to 40%.
You can drink pomegranate juice fresh daily or add it to smoothies or herbal teas..
Health Benefits of Pomegranates 04: Does Pomegranate Juice Reduce Inflammation ?
The cause of rheumatoid arthritis is unknown, but it is related to genetic and environmental factors.
The way it works is that the body’s immune system attacks the joints, causing inflammation
and thickening of the joints, often also affecting bones and cartilage..
The anti-inflammatory properties of pomegranates help to calm down any inflammation.
Studies also show that pomegranates are successful in inhibiting enzymes that cause damage to joints.
Therefore, it can help treat osteoarthritis effectively.
Health Benefits of Pomegranates 05: How much pomegranate juice for heart health ?
Benefits of Pomegranate: Contain numerous antioxidants, including heart-promoting
polyphenols and anthocyanins which may help stave off hardening of the arteries.
One study of heart disease patients found that a daily dose of pomegranate juice over three months
showed improvements in blood flow to the heart.
Ultimately, though, it’s important to have variety in your diet.
Health Benefits of Pomegranates 06: How to Reduce Cholesterol without Medication ?
Benefits of Pomegranate juice: Contains a potent antioxidant, called ellagic acid,
which is thought to detoxify LDL particles and promote good cholesterol.
Pomegranate juice may also inhibit an enzyme called catalase, which converts HDL cholesterol into LDL..
Pomegranate juice may lower cholesterol and reduce the risk of heart problems..
Health Benefits of Pomegranates 07: How to Boost Immune System to Fight Fungal Infection ?
The plant compounds in pomegranate can help fight harmful microorganisms.
For example, they have been shown to combat some types of
bacteria as well as the yeast Candida albicans.
The anti-bacterial and anti-fungal effects may also be protective against infections and
inflammation in your mouth.
This includes conditions like gingivitis, periodontitis and denture stomatitis..
Health Benefits of Pomegranates 08: Can Pomegranate Juice help Erectile Dysfunction ?
Benefits of Pomegranate: Increases blood flow throughout the body.
A study on rabbits shows an increase in erectile response after
consuming pomegranates.
Pomegranate proved to offer some effect in a trial of 53 males
with erectile dysfunction, although it is not statistically significant.
Health Benefits of Pomegranates 09:Can Pomegranate Support to Enhances Memory ?
There are some proofs to link Pomegranate with enhancing memory power.
In addition, Pomegranate assisted mice fight Alzheimer’s disease in studies.
Regular consumption of the fruit reduces the post-surgery deficit in memory, as noted in this study.
Therefore, older adults with memory issues can drink pomegranate juice regularly.
Another research indicated that drinking 237 ml of pomegranate juice per day enhanced verbal and visual memory
indicators in 28 older persons with memory problems.
Health Benefits of Pomegranates 10: Can Pomegranate Support to Increases Physical Performance ?
Similar to beetroots, pomegranates promote better physical performance.
It helps delay fatigue after exercising.
Studying a group of athletes’ efficiency post-workout elucidated this effect of Pomegranate.
Consuming a gram of pomegranate extract showed a significant increase in their exercise efficiency.
Uses of Pomegranate
- The Ayurveda medicinal system talks highly of pomegranates as a home remedy.
- Its flavour goes well with baking, syrups, food garnishes, and cold beverages.
- The dried seeds make a spice in Indian and Pakistani cuisine.
- Turkish cuisine uses pomegranates for marinating meat and dressing salads.
- Middle Eastern countries use fruit juice as a glaze for lamb kebabs.
- Therefore, its culinary uses are immense.
Apart from its modern-day uses, Pomegranate finds its importance in symbolism and art. Many ancient motifs depict pomegranates on mosaics and walls. In addition, the fruit is a symbol of prosperity, ambition, and fertility.
Frequently Asked Questions (FAQs)
Q. Is Eating Pomegranates good for Weight Loss? Health Benefits of Pomegranates 12
A high-fat, high-calorie diet and sedentary lifestyle can easily lead to obesity.
Fortunately, some fruits may be beneficial for weight loss, and pomegranate is one of them.
Pomegranate is a healthy and delicious fruit that ripens every fall from about September to October.
Pomegranate is an excellent source of ellagitannins. After entering the human body, ellagitannins are
converted into urolithin A under the action of gut bacteria.
Clinical studies have found that urolithin A can increase fat oxidation, reduce fat accumulation, and have a certain weight loss effect.
Pomegranates are not high in calories. According to the United States Department of Agriculture (USDA),
100 grams of pomegranate seeds contain about 83 calories.
Packed with nutrients
Pomegranates are a rich source of nutrients such as folate, vitamin K, vitamin E, vitamin B6 and potassium.
These nutrients are essential for weight maintenance because they help maintain a healthy metabolic rate,
which helps your body burn more calories.
Burning more calories than you take in is the key to losing weight.
Rich in fiber
High fiber foods such as pomegranates play an important role in weight loss.
Fiber absorbs water and tends to swell in the stomach and intestines.
Thus, foods containing fiber can keep you full for a long time and prevent the need for frequent snacking.
This in turn helps control calorie intake and promotes weight loss.
Fiber is also essential for maintaining a healthy digestive system.
High content of antioxidants
Pomegranates are high in antioxidants.
Antioxidants are compounds that protect your body from damage caused by harmful free radicals.
If your body is unable to process and eliminate free radicals effectively,
it can damage your cells and affect how your body functions.
Antioxidants work by neutralizing these free radicals and contributing to your overall health.
They also have metabolism-boosting properties, which help with weight loss.
Therefore, including antioxidant-rich foods in your diet is a smart way to lose weight and lose weight.
Contains polyphenolic compounds
Pomegranates are known to be rich in polyphenols (mainly anthocyanins) which are known to be natural fat burners. Polyphenols are a group of biologically active compounds found in plants. These compounds contribute to your overall well-being.
They promote weight loss by speeding up metabolism and helping the body burn more calories. A diet rich in polyphenols can therefore help with weight loss and reduce the accumulation of fat in the body
Pomegranates are high in fiber and low in calories, and they also contain antioxidants that can help boost metabolism.
Additionally, pomegranates can help reduce appetite and prevent cravings, both of which can lead to weight loss.
Eating some pomegranates in moderation can reduce the risk of obesity.
Q. Is Pomegranate good for Producing Blood?
A. Pomegranate is a rich source of calcium and iron along with protein, fiber, and carbohydrates.
It is but one of the best foods to grow hemoglobin; because of the excellent nutritional value, it has.
Drink pomegranate juice daily It increases the haemoglobin level significantly.
Consume pomegranate juice every day to see optimum benefits.
Q. What does Pomegranate do for your Skin? Health Benefits of Pomegranates 12
A Pomegranates help to improve skin health by reducing wrinkles, preventing sun damage,
detoxifying the skin, reducing acne, and promoting collagen production to reduce fine lines.
Owing to its antioxidant and anti-inflammatory properties, pomegranate should
form a part of your daily diet for optimal skin health.
Pomegranate, be it in your toner or in any other skincare product you use,
is gonna provide a lot of benefits for your skin.
Some of them are:
Anti Aging–
Being rich in antioxidants, pomegranate neutralises the effect of free radicals in our body.
It also helps in cellular regeneration thereby keeping wrinkles and sagging skin at bay.
You can try including pomegranate in your diet or use it in face packs for the best results.
Hydrates Skin
Pomegranate is a rich source of vitamin c, which is effective in treating dull and dry skin.
When applied topically on a regular basis, it can reduce skin roughness.
Treats Acne
Pomegranate is known for its anti-inflammatory properties so when applied to the zits, it can help with inflammation.
- Other than these obvious ones, pomegranate can also help with sun damage, hair growth, etc.
Q Can Diabetics Eat Pomegranate?
A. Pomegranate tastes sweet and sour and has high nutritional value.
Many people like to eat pomegranate.
But the sugar content of pomegranate is as high as 12% to 14%, including sucrose, glucose and fructose.
After these sugars enter the body, they are easily absorbed and utilized by the body.
If a diabetic patient consumes too much pomegranate,
it may directly lead to an increase in blood sugar levels and aggravate the symptoms of diabetes and its complications.
Q. Can Pomegranate juice be Consumed on an Empty stomach?
A. Drinking pomegranate juice on an empty stomach is entirely safe.
It is a water-based fruit that also contains electrolytes.
Hence pomegranate juice can hydrate your body first thing in the morning.
Many of its nutrients get absorbed on an empty stomach.
So, ideally, drinking pomegranate juice on an empty stomach is better than any other time of the day.
Q. What is the Benefit of Pomegranate?
A. Pomegranates are among the healthiest fruits on Earth.
- They contain a range of beneficial plant compounds, unrivaled by other foods.
- Studies have shown that they may have several benefits for your body, possibly lowering your risk of various diseases.
- Here are 12 evidence-based health benefits of pomegranate.
- 1. Pomegranates Are Loaded With Important Nutrients
- The pomegranate, or Punica granatum, is a shrub that produces a red fruit.
- Categorized as a berry, the pomegranate is about 5–12 cm (2–5 inches) in diameter.
- The skin of the pomegranate is thick and inedible, but there are hundreds of edible seeds within.
- Each seed is surrounded by a red, juicy and sweet seed covering known as an aril.
- The seeds and arils are the edible parts of the fruit — eaten either raw or processed into pomegranate juice — but the peel is discarded.
- Pomegranates have an impressive nutrient profile — one cup of arils (174 grams) contains:
- Fiber: 7 grams
- Protein: 3 grams
- Vitamin C: 30% of the RDI
- Vitamin K: 36% of the RDI
- Folate: 16% of the RDI
- Potassium: 12% of the RDI
- The pomegranate arils are also very sweet, with one cup containing 24 grams of suger and 144 calories.
- However, pomegranates really shine in their wealth of powerful plant compounds, some of which have potent medicinal properties.
- Conclusion The pomegranate is a fruit that contains hundreds of edible seeds called arils. They are rich in fiber, vitamins, minerals, and bioactive plant compounds, but they also contain some sugar.
- 2. Pomegranates Contain Two Plant Compounds With Powerful Medicinal Properties
- Pomegranates pack two unique substances that are responsible for most of their health benefits.
- Punicalagins ~ Punicalagins are extremely potent antioxidants found in pomegranate juice and peel.
- They’re so powerful that pomegranate juice has been found to have three times the antioxidant activity of red wine and green tea.
- Pomegranate extract and powder is typically made from the peel, due to its high antioxidant and punicalagin content.
- Punicic Acid ~ Punicic acid, found in pomegranate seed oil, is the main fatty acid in the arils.
- It’s a type of conjugated linoleic acid with potent biological effects.
- Conclusion Pomegranates contain punicalagins and punicic acid, unique substances that are responsible for most of their health benefits.
- 3. Pomegranate Has Impressive Anti-Inflammatory Effects
- Chronic inflammation is one of the leading drivers of many serious diseases.
- This includes heart disease, cancer, type 2 diabetes, Alzheimer’s disease and even obesity.
- Pomegranates have potent anti-inflammatory properties, which are largely mediated by the antioxidant properties of the punicalagins.
- Test-tube studies have shown that they can reduce inflammatory activity in the digestive tract, as well as in breast cancer and colon cancer cell.
- One 12-week study in people with diabetes found that 1.1 cups (250 ml) of pomegranate juice per day lowered the inflammatory markers CRP and interleukin-6 by 32% and 30%, respectively.
- If you are interested in reducing inflammation in your body, pomegranate is an excellent addition to your diet.
- Conclusion The punicalagins in pomegranate juice have been shown to reduce inflammation, one of the leading drivers of many serious diseases, including cancer and diabetes.
- 4. Pomegranate May Help Fight Prostate Cancer
- Prostate cancer is a common type of cancer in men.
- Laboratory studies suggest that pomegranate extract may slow cancer cell reproduction and even induce apoptosis, or cell death, in cancer cells.
- The prostate-specific antigen (PSA) is a blood marker for prostate cancer.
- Men whose PSA levels double in a short period of time are at an increased risk of death from prostate cancer.
- Interestingly, a human study found that drinking 8 ounces (237 ml) of pomegranate juice per day increased the PSA doubling time from 15 months to 54 months — a monumental increase.
- A follow-up study found similar improvements using a type of pomegranate extract called POMx.
- Conclusion Preliminary evidence indicates that pomegranate juice can be useful in men with prostate cancer, potentially inhibiting cancer growth and lowering the risk of death.
- 5. Pomegranate May Also be Useful Against Breast Cancer
- Breast cancer is one of the most common types of cancer in women.
- Pomegranate extract may inhibit the reproduction of breast cancer cells — even killing some of them.
- However, the evidence is currently limited to laboratory studies. More research is needed before any claims can be made.
- Conclusion Laboratory studies suggest that pomegranate extract can help fight breast cancer cells, but human studies are needed.
- 6. Pomegranate May Lower Blood Pressure
- High blood pressure (hypertension) is one of the leading drivers of heart attacks and strokes.
- In one study, people with hypertension had a significant reduction in blood pressure after consuming 5 ounces (150 ml) of pomegranate juice daily for two weeks.
- Other studies have found similar effects, especially for systolic blood pressure, which is the higher number in a blood pressure reading.
- Conclusion Regular intake of pomegranate juice has been shown to lower blood pressure levels in as little as two weeks.
- 7. Pomegranate May Help Fight Arthritis and Joint Pain
- Arthritis is a common problem in Western countries.
- There are many different types, but most involve some form of inflammation in the joints.
- Given that the plant compounds in pomegranate have anti-inflammatory effects, it makes sense that they could help treat arthritis .
- Interestingly, laboratory studies suggest that pomegranate extract can block enzymes that are known to damage joints in people with osteoarthritis.
- This extract has also been shown to relieve arthritis in mice, but evidence from human-based research is very limited so far.
- Conclusion Studies in animals and isolated cells indicate that pomegranate extract may be beneficial against several forms of arthritis, but human research is needed.
- 8. Pomegranate Juice May Lower Your Risk of Heart Disease
- Heart disease is currently the world’s most common cause of premature death.
- It’s a complicated disease, driven by many different factors.
- Punicic acid, the main fatty acid in pomegranate, may help protect against several steps in the heart disease process.
- A 4-week study in 51 people with high triglyceride levels showed that 800 mg of pomegranate seed oil per day significantly lowered triglycerides and improved the triglyceride-HDL ratio.
- Another study looked at the effects of pomegranate juice in people with type 2 diabetes and high cholesterol. They noted significant reductions in “bad” LDL cholesterol, as well as other improvements.
- Pomegranate juice has also been shown — in both animal and human studies — to protect LDL cholesterol particles from oxidation, one of the key steps in the pathway towards heart disease .
- Finally, one research analysis concluded that pomegranate juice reduces high blood pressure, which is a major risk factor for heart disease.
- Conclusion Several human studies have shown that pomegranate can have benefits against heart disease. It improves your cholesterol profile and protects LDL cholesterol from oxidative damage.
- 9. Pomegranate Juice May Help Treat Erectile Dysfunction
- Oxidative damage can impair blood flow in all areas of the body, including erectile tissue.
- Pomegranate juice has been shown to help increase blood flow and erectile response in rabbits.
- In a study in 53 men with erectile dysfunction, pomegranate appeared to have some benefit — but it was not statistically significant.
- Conclusion Pomegranate juice has been linked to reduced symptoms of erectile dysfunction, but more research is needed.
- 10. Pomegranate Can Help Fight Bacterial and Fungal Infections
- The plant compounds in pomegranate can help fight harmful microorganisms.
- For example, they have been shown to combat some types of bacteria as well as the yeast Candida albicans.
- The anti-bacterial and anti-fungal effects may also be protective against infections and inflammation in your mouth. This includes conditions like gingivitis, periodontitis and denture stomatitis.
- Conclusion Pomegranate has antibacterial and antiviral properties which may be useful against common gum diseases and yeast infections.
- 11. Pomegranate May Help Improve Memory
- There is some evidence that pomegranate can improve memory.
- One study in surgical patients found that 2 grams of pomegranate extract prevented deficits in memory after surgery.
- Another study in 28 older adults with memory complaints found that 8 ounces (237 ml) of pomegranate juice per day significantly improved markers of verbal and visual memory.
- Studies in mice also suggest that pomegranate may help fight Alzheimer’s disease.
- Conclusion Some evidence shows that pomegranate may improve memory in older adults and post-surgery. In addition, studies in mice suggest that it may protect against Alzheimer’s disease.
- 12. Pomegranate May Improve Exercise Performance
- Pomegranate is rich in dietary nitrates, which have been shown to improve exercise performance.
- A study in 19 athletes running on a treadmill showed that one gram of pomegranate extract 30 minutes before exercise significantly enhanced blood flow, delaying the onset of fatigue and increasing exercise efficiency .
- More studies are needed, but it seems that pomegranate — like beets — may be beneficial for physical performance.
- Conclusion As a rich source of nitrates, pomegranate may improve exercise performance by increasing blood flow.
- The Bottom Line ~Pomegranates are one of the healthiest foods on the universe, packed with nutrients and powerful plant compounds.
- They have wide-ranging benefits and may help reduce your risk of various serious illnesses, including heart disease, cancer, arthritis, and other inflammatory conditions.
- What’s more, they may boost your memory and exercise performance.
- If you want to reap the many health benefits pomegranates have to offer, either eat the arils directly or drink
Q. Does pomegranate have side effects?
A. Pomegranate usually doesn’t have side effects, but digestive tract symptoms, especially diarrhea,
may occur in a small number of people.
Allergic reactions to pomegranate have been reported.
Little is known about whether it’s safe to use pomegranate extract during pregnancy or while breastfeeding.
Q. How do you eat Pomegranates? Do you chew, swallow, or spit the seed out?
A Pomegranate seeds are so good for the body, pomegranate seeds are chewable and be eaten.
Most people eat pomegranates by chewing them and swallowing them directly. T
his method can maximize the absorption of pomegranate nutrients including pomegranate seeds.
Pomegranate seeds are rich in pomegranate polyphenols, vitamin C and vitamin E.
The combination of these three ingredients has a strong antioxidant effect,
Studies have shown that the antioxidant capacity of pomegranate seeds is 3.5 times that of wine and
green tea, and 48 times that of vitamin C and vitamin E.
Pomegranate seeds can effectively scavenge free radicals, protect cells, and delay the aging process of cells.
Some experts believe that pomegranate polyphenols can also cross the blood-brain barrier (BBB), fight free radicals in the brain,
and improve brain function.
In addition, pomegranate seeds contain a considerable amount of fiber, which can promote gastrointestinal motility,
enhance metabolism, remove toxins and garbage, and are very beneficial to the health of the gastrointestinal tract.
Q. Can you eat the outer rind of a Pomegranate?
A. Like the seeds of pomegranate, its peel/rind is very beneficial for our health.
Pomegranate peels can help get rid of many dental problems such as bad breath, gingivitis, and mouth ulcers or sores.
It is also effective against mouth ulcers.
Poor oral hygiene can lead to oral cancer.
How to use: Take one spoon of pomegranate peel powder in a glass of sun-dried water and mix it well.
Then gargle with this water.
Experts say that pomegranate peel contains powerful antioxidants that help fight dangerous and life-threatening heart diseases.
It also lowers cholesterol levels, reduces stress and keeps the heart healthy.
They reduce oxidative stress and also control blood pressure.
How to use: Mixing pomegranate peel powder with one teaspoon of warm water and drinking this mixture daily improves heart health.
However, drinking this drink daily will help you improve your heart health along with proper diet and regular exercise.
Bone health
Due to its anti-bacterial and anti-inflammatory properties, pomegranate peel reduces the loss of bone density.
It improves bone health and prevents the onset of osteoporosis after menopause.
How to use: Add pomegranate peel powder to two glasses of warm water and mix well.
You can add a teaspoon of lemon juice and some salt to make it taste better.
Drink this mixture at night to strengthen bones.
Help improve gut health
Pomegranate peel contains tannis, which helps in inflammation of the intestines, piles swelling,
thickens the intestinal lining, stops bleeding during diarrhea and improves digestion.
Soak half a cup of pomegranate peel in water for 30 minutes.
When the peels are soft, put them in a blender, add a spoonful of cumin seeds,
three-fourths of a cup of buttermilk, a little rock salt and blend it all.
Drink this mixture at least three times a week to fight hemorrhoids, intestinal inflammation or digestive problems.
If you suffer from diarrhea or bloody stools, you can drink it three times a day to get relief from these symptoms.
Q. Can we eat Pomegranate at night after dinner
A. Pomegranate is one of the best fruits for health. There is no harm in eating it in night.
In fact it improves the digestion..
Q. How many pomegranate can i eat a day
A. You can consume about 1 cup of pomegranate seeds per day.
They are a low-calorie way of hitting the recommended fruit intake per day.
Q. Does Pomegranate good for Kidney?
A. Pomegranate juice has been touted for years as having many health benefits, and
now a new study says it can ward off a number of complications in kidney disease patients on dialysis.
In a small study in Israel involving 101 dialysis patients, scientists randomly gave some people pomegranate juice and
others a placebo drink at the start of each dialysis session, three times a week for a year.
Pomegranate juice is known to be a good source of antioxidants.
The patients who drank the pomegranate juice showed a reduction in both inflammation and damage caused by free radicals.
Q. Does Pomegranate juice every day keep you away from UTI?
A. The antioxidant properties prevent bacteria from latching onto the walls of the bladder,
while Vitamin C helps to boost the immune system and fight off infections.
You can either eat a bowl of pomegranate or can have a glass of pomegranate juice to keep the problem of UTI at bay”
Q. Does eating pomegranate during Pregnancy
A. Pomegranate is a fruit that provides many health benefits, and
may be useful during pregnancy as well, as it is a rich source of vitamins and minerals;
Like folate, in addition to its anti-inflammatory properties, it is also worth noting that it contains calcium,
which is believed to contribute to reducing the incidence of cramps in the legs, associated with pregnancy.
Ways to Consume Pomegranate
A simple and healthy way of including Pomegranates is to eat them raw.
Pomegranate arils taste great on their own.
However, removing them from its outer layer may get tricky.
Cut the fruit in half. Hold a piece over a bowl such that the arils are facing the bowl.
Tap the fruit firmly a couple of times till the arils drop into the bowl.
Another effective method is to score the fruit with a knife.
- Add pomegranates to salads. The crunchy and sweet arils give an exciting twist in taste.
- Pair it up with feta cheese, veggies, and nuts.
- You can also add them to fruit salads for a healthy dessert option.
- It serves as a dessert garnish. Use it as a topping for yoghurt and parfait. It goes well as an ice cream topping too.
- Pomegranate juice is a highly popular way of consuming fruit. Those who do not prefer the seed taste can grind it into a juice.
- Then, add some milk to get a smoothie type of consistency. Always opt for a fresh pomegranate juice.
- The processed version reduces its nutritional value.
- Make a dipping sauce out of it. Reduce pomegranate juice on heat and add some spices and extra sugar.
- The thickened sauce serves a dip for meat and shrimp.
- The juice finds its use as a marinade as well. The sweet and sour taste of Pomegranate enhances the flavour of meats.
- Start your mornings with a cup of oatmeal or cereal topped with pomegranate arils.
- The combination of soft oats and crunchy arils is delicious.
- Use pomegranates as a topping on pizzas. It gives a unique flavour to it.
Pomegranates are a super fruit. It is water-based and contains minimal calories.
The peels and the edible part called arils are rich in nutrients and plant compounds.
It is a popular fruit in Ayurveda medicines. Pomegranates also find their significance through ancient art and symbolism.
Pomegranate: Recipes
Pomegranate Blueberry Banana Smoothie
Serves: 1
Preparation Time: 5 minutes
Ingredients
- ½ cup milk
- ½ cup yoghurt
- One banana, chopped
- ½ cup blueberries
- 1 cup spinach
- ¼ cup pomegranate seeds
- 1 tsp honey
- 1 tbsp chia seeds
Method
- You may use any yoghurt you want and whatever milk you like (coconut milk, regular milk, soy milk, etc.).
- You can also add protein powder if you wish to use this as your pre-workout drink.
- In a blender, combine all of the ingredients in the order stated. Blend until completely smooth.
- Serve the smoothies cold, so add in a few ice cubes during or after blending.
Coconut and Pomegranate Acai Bowl
Serves: 1
Preparation Time: 10 minutes
Ingredients
- One banana, chopped
- One packet of acai puree
- 1 cup milk
- 2 tbsp pomegranate seeds
- 2 tbsp grated coconut
- 1 tbsp chia seeds
- 1 tbsp hemp seeds
Method
- Hit the acai puree on the countertop to help it break apart before putting it in the blender.
- In a high-powered blender, blend the banana, acai package, and milk until smooth. Feel free to use any milk of your choice.
- Fill a bowl halfway with the mixture and top with the remaining ingredients. Get creative with the topping placements to jazz it up.
Mango Pomegranate Salsa
Serves: 3
Preparation Time: 15 minutes
Ingredients
- 1 cup mango, diced
- 1-2 avocados, diced
- 1 cup pomegranate seeds
- 4 tbsp cilantro, minced
- One lime, juice and zest
- Salt, to taste,
- Pepper, to taste
- One jalapeno, minced
- One green onion, thinly sliced
Method
- Combine all ingredients in a mixing bowl.
- Taste and season with salt and pepper as needed.
- To avoid browning, serve within a few hours.
Pomegranate Pistachio Granola
Serves: 16
Preparation Time: 50 minutes
Ingredients
- 3 ½ cup rolled oats
- ¾ cup puffed rice
- 1 cup pistachios, raw
- 1 tsp cinnamon
- ½ tsp salt
- ½ cup coconut oil
- ½ cup maple syrup
- 1 tbsp honey
- 2 tbsp brown sugar
- 2 tsp vanilla
- 1 ½ cup pomegranate seeds
Method
- Combine coconut oil, maple syrup, honey, and brown sugar in a saucepan over medium heat.
- Take the pan off the heat and add the vanilla essence.
- Meanwhile, combine the oats, puffed rice, pistachios, cinnamon, and salt in a large mixing bowl.
- Over the oats, pour the heated oil syrup mixture.
- Cover a large baking tray with foil and pour the oats on top, spreading them evenly with a spatula.
- Preheat the oven to 325°F and bake for 30-40 minutes, or until brown.
- If you mix this while it’s baking or cooling, the clusters will disintegrate. So, leave it alone and let it cool.
- Allow it to cool fully before breaking up into clusters and sprinkling with pomegranate seeds.
- To eat over time, store in an airtight container.
Pomegranate and Walnut Chicken Salad Lettuce Wraps
Serves: 1-2
Preparation Time: 30 minutes
Ingredients
- One chicken breast, cooked and chopped/shredded
- ½ cup pomegranate seeds
- ¼ cup walnut halves, chopped
- One green onion, thinly sliced
- 1 cup yoghurt
- 2 ½ tsp honey
- 1 tsp mustard
- Salt, to taste
- Pepper, to taste
- Lettuce leaves, preferably ones with big leaves
Method
- In a large mixing bowl, whisk the yoghurt, honey, mustard, salt, and pepper.
- Mix the chicken, pomegranate seeds, chopped pecans, and green onion.
- Make sure not to mix the solids to the point of making a mash out of them. Mix them lightly.
- Taste, then season with salt and pepper as needed before scooping onto lettuce leaves and serving.
- The chicken salad will last 3-4 days in the fridge. So, this meal can also be helpful while meal prepping for the week.
Summary
Lot of health Benefits of Pomegranate like Consuming pomegranates regularly can cure many diseases. Cholesterol, high blood pressure, obesity and
heart ailments are some of them. In addition, some studies say that pomegranates have the power to reduce cancer cells.
However, more scientific proof is necessary to support this claim.
The reason for its many benefits are two of its unique components; Punicalagins and punicic acid.
Punicalagins are potent antioxidants, and the latter is a form of good fat.
Its sweet and slightly sour taste combines well with salads and meat.
In addition, it acts as a flavourful topping that goes well with almost every food item.
Moreover, its memory-enhancing quality and anti-inflammatory properties make it an optimal addition to your diet.
Eat pomegranate arils raw or drink its natural juice to obtain its many benefits.