Pomegranates have the air of a dangerous fruit. However, it is worth the effort to cut through that tight skin to get the juicy, ruby-red seeds (known as arils, which include the seeds and the fluid surrounding them), as they have numerous health advantages.
Those sour arils can assist maintain your body disease-free and healthy. Additionally, they can be exactly what you need to give everything from your salad to your seltzer a flavorful boost.
Pomegranates are high in fiber, vitamins, and minerals but low in calories and fat. Antioxidants, heart health, urinary health, exercise endurance, and other advantages are among their advantages.
Red, globular pomegranates are a fruit. They have a white interior flesh that is crammed full of arils, which are edible seeds that are crisp and delicious.
These unusual fruits have a lot more to offer than just the vividly colored juice they frequently appear in.
Health BenefitsAntioxidants in pomegranates can be up to three times higher than those in red wine or green tea. Antioxidants prevent diseases like cancer, shield cells from harm, lessen inflammation, and slow the signs of aging.
Lowering Risk of CancerAntioxidants and flavonoids, which are both known to stop free radicals from harming your cells, are abundant in pomegranates. Pomegranates may be useful in avoiding prostate, breast, lung, and colon cancer, according to certain research. Additionally, consuming pomegranates has been proven to slow the formation of prostate, colon, skin, and lung malignancies in preclinical experiments on animals. To fully comprehend the consequences on humans, more research is required.
Diabetes ControlAccording to preliminary research, insulin resistance improved in type 2 diabetics who started drinking pomegranate juice. Pomegranates can also aid in maintaining a healthy weight in those without diabetes.
Pomegranates may benefit the heart in a variety of ways, including by lowering blood pressure and blood sugar levels, according to studies.
Heart disease is frequently brought on by atherosclerosis, which is the accumulation of fat and cholesterol in the arteries. Low-density lipoprotein cholesterol, or “bad” cholesterol, which clogs arteries, may be lessened by pomegranate juice. Additionally, it can raise high-density lipoprotein cholesterol, also known as “good” cholesterol, which reduces the risk of heart attacks and strokes.
They’re high in antioxidantsAntioxidants are molecules that aid in defending cells against harmful pollutants including tobacco smoke. Cancer-causing DNA damage is known to be prevented and repaired by antioxidants. Although studies indicate that pomegranate juice may be a nutritive addition to a healthy, plant-based diet such as the Mediterranean diet, they do not guarantee that it will prevent cancer.
They may benefit prostate health
By lessening their attraction to a chemical signal that encourages the spread of disease, components in pomegranate juice have been shown in certain studies to help stop the movement of cancer cells.
Pomegranate juice appeared to slow the growth of cancer cells and reduce cancer cell death in men and individuals who were assigned male at birth who had received first therapy for prostate cancer, according to researchers from the University of California, Los Angeles.
According to Zumpano, some research on pomegranates suggests they may play a role in reducing the progression of prostate cancer. It should be highlighted, nevertheless, that pomegranate juice and fruits should be included in a healthy plant-based diet, according to research.
According to other studies, pomegranate peel extract possesses anticancer qualities, and pomegranate peels themselves may have further therapeutic benefits.
Support urinary health
Pomegranate extract may help prevent the development of kidney stones, according to test-tube and human studies. This advantage is mostly 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 frequently detected in kidney stones, according to animal research.
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May improve exercise endurance
Compounds in pomegranates may increase workout endurance and recuperation.
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 gram 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.
More research on the relationship between pomegranates and exercise performance and recovery is required because studies utilizing pomegranate juice have not discovered any benefits for muscle recovery following exercise that targeted the elbow flexors.
Good for your brain
Pomegranate compounds may be beneficial for maintaining brain health, particularly in the case of Alzheimer’s, Parkinson’s, and post-brain damage recovery.
Ellagitannins, which are found in pomegranates, are substances that function as antioxidants and lessen inflammation in the body.
They consequently provide protection for your brain against ailments impacted by inflammation and oxidative stress.
According to some research, ellagitannins may help prevent the onset of Alzheimer’s and Parkinson’s disease by lowering oxidative stress and boosting brain cell survival.
Pomegranate ellagitannins are thought to aid in the synthesis of urolithin A, a substance that has been investigated for its capacity to lessen brain inflammation and postpone the beginning of cognitive illnesses. Urolithin A is produced in the gut.
Improve Digestive Health
Olives are even more essential for protecting digestive health due to their probiotic activity. Due to the fact that olives are a fermented food, they contain a lot of the beneficial Lactobacillus bacteria.
Olives have phenolic compounds that can also prevent H from proliferating. pylori, a bacterium that has a reputation for making stomach pain worse. Olive phenols often work as the gut flora and improve digestive health because of their ability to stay in the stomach for a long time.
Are pomegranates healthy?Pomegranates are healthful when included in a heart-healthy diet, as all the evidence suggests. Think about adding them to your yogurt, porridge, quinoa, or salads. Pomegranates go well with recipes that include poultry like chicken and turkey.
Pomegranates are juicy, delicious fruits with tightly packed edible seeds inside called arils. They are a good source of fiber, vitamins, minerals, and even some protein.
Additionally, they contain a lot of anti-inflammatory and antioxidant substances including punicalagins. These have been investigated for their preventive effects on the health of the heart, urethra, brain, digestive system, and prostate.
Pomegranate may also help fight off pathogens, assist muscular recovery after exercise, and have anticancer properties.
It is safe to state that pomegranate is a pleasant, nutrient-rich addition to your diet, despite the fact that human research on some of these possible advantages is limited.