Pomegranate is one of the healthiest fruits on the planet.
Pomegranates contain a variety of beneficial plant compounds, which other foods cannot match.
Many studies have shown that pomegranate brings amazing benefits to your body, and can reduce the risk of all types of diseases.
Here are 12 great health benefits proven by pomegranate.
1. Contains Many Important Nutrients
The pomegranate, also known as pomegranate, is the Punica granatum, a shrub that produces red fruits.
Pomegranate is grouped in the list of berries, pomegranates with a diameter of 5-12 cm.
Pomegranate has a red, round shell, which looks like a red apple with flowers. You can observe the pomegranate in the picture below:
The skin or shell of the pomegranate is thick and inedible, the grenade inside is hundreds of small pomegranate seeds called arils. You can eat directly or make pomegranate juice.
Pomegranate has an impressive list of nutrients.
174 grams of pomegranate containing:
- Fiber: 7 grams.
- Protein: 3 grams.
- Vitamin C: 30% RDA.
- Vitamin K: 36% RDA.
- Folate: 16% of RDA.
- Potassium: 12% RDA.
- Also pomegranate seeds are also very sweet, containing up to 24 grams of sugar and 144 calories
However, pomegranate really shines with powerful medicinal compounds.
Summary: The pomegranate is a fruit that contains hundreds of edible seeds called arils. Pomegranate seeds are rich in fiber, vitamins, minerals and plant bioactive compounds, and a little sugar.
2. Pomegranate Contains Two Powerful Pharmacological Compounds
In pomegranates there are two unique substances, responsible for most health benefits.
Punicalagins are powerful antioxidants, found in juice and shells of pomegranates.
They are very strong, this antioxidant is three times more potent than the antioxidants in red wine and green tea.
The extract and pomegranate powder are made from pomegranate peel, because in the pomegranate shell there is a very high content of Punicalagin antioxidant.
Punicic acid is called pomegranate oil, is the main fatty acid in pomegranate seeds.
It is a kind of linoleic acid that has strong biological effects.
Summary: Pomegranates contain punicalagins and acid punicic, the only substance responsible for most of their health benefits.
3. Pomegranate Has Anti-Inflammatory Effect
Chronic inflammation is one of the leading factors leading to many fatal diseases, including heart disease, cancer, type 2 diabetes, Alzheimer's disease and even obesity.
Pomegranates have strong anti-inflammatory properties, most of which are mediated by the strong antioxidant properties of punicalagins.
In vitro studies have shown that it may reduce inflammation in the gastrointestinal tract, as well as in breast cancers and colon cancer cells.
A study in diabetics found that 250 ml of pomegranate juice per day for 12 weeks reduced 32% of signs of CRP and 30% of interleukin-6
Summary: Punicalagins in pomegranate juice have been shown to reduce inflammation, one of the leading factors leading to many deadly diseases.
4. Pomegranate Can Help Fight Prostate Cancer
Prostate cancer is the most common type of cancer in men.
Laboratory studies have shown that pomegranate extract can slow cancer cell reproduction, and even cause apoptosis (death cells) in cancer cells. .
PSA (specific prostate antigen) is a blood mark for prostate cancer.
Men with PSA will double the risk of dying from prostate cancer in a short time.
Interestingly, a human study found that 237 milliliters of pomegranate juice a day would double the risk of death from 15 months to 54 months. This extended period of time is huge.
A follow-up study also showed similar improvements when using a pomegranate extract called POMx.
Summary: There is preliminary evidence that pomegranate juice may be useful for men with prostate cancer, able to inhibit cancer development and reduce the risk of death.
5. Pomegranate Can Also Have Useful Against Breast Cancer
Breast cancer is the most common cancer in women.
Pomegranate extract has been shown to inhibit the reproduction of breast cancer cells, and may even kill some of them.
However, this is currently limited to laboratory studies, so more research is needed.
Summary: Laboratory studies have shown that pomegranate extract may help fight breast cancer cells, but human studies are needed to confirm this.
6. Pomegranate Can Lower Blood Pressure
High blood pressure (blood pressure) is one of the leading factors leading to heart attacks and strokes.
In one study, people with high blood pressure dropped significantly after consuming 150 ml of pomegranate juice daily, for 2 weeks.
Other studies have found similar effects, especially for systolic blood pressure (greater blood pressure index than normal blood pressure).
Summary: Consistent consumption of pomegranate juice has been shown to reduce blood pressure levels by at least 2 weeks.
7. Pomegranate Can Help Prevent Arthritis And Joint Pain
Arthritis is a fairly common problem in Western countries.
There are many different types of arthritis, but most are associated with certain types of arthritis.
Studies show that pomegranate compounds have anti-inflammatory effects, making them feel like they can help treat arthritis.
Interestingly, laboratory studies have shown that pomegranate extract can block enzymes that damage joints in people with osteoarthritis.
It has also been shown to benefit rheumatoid arthritis in mice, but so far there is little evidence in humans.
Summary: Isolated animal and cell studies have shown that pomegranate extract may be useful for some forms of arthritis, but human research is needed.
8. Pomegranate Juice Can Reduce The Risk Of Heart Disease
Currently, heart disease is the most common cause of premature death in the world.
This is a quite complex disease and has many factors.
Punicic acid, the main fatty acids in pomegranate can help protect against some steps in the process of heart disease.
In one study, 51 people had high levels of cholesterol and cholesterol. They use 800 mg of pomegranate seed oil every day for 4 weeks. The results showed that cholesterol levels were lower and blood fat was significantly improved.
Another study examined the effects of pomegranate juice in people with type 2 diabetes and high cholesterol. Research results show that LDL cholesterol levels have been significantly reduced, and there are many other health improvements.
Pomegranate juice has also been shown in both studies to help protect LDL cholesterol particles from oxidation, one of the important steps leading to heart disease.
Summary: Some human studies have shown that pomegranate may have benefits against heart disease. It improves cholesterol levels and protects LDL cholesterol from oxidative damage.
9. Pomegranate Juice Helps Treat Erectile dysfunction
Damage by oxidation can reduce blood flow in all areas of the body, including erectile tissues.
Pomegranate juice has been shown to be beneficial in increasing blood flow and erectile response in rabbits.
In a study of 53 men with erectile dysfunction, pomegranate seemed to have some benefit, but it was not statistically significant.
Summary: Pomegranate juice is associated with reduced symptoms of erectile dysfunction, but more research is needed.
10. Pomegranates Can Help Fight Bacteria And Fungal Infection
Pomegranate compounds can help fight harmful microorganisms.
For example, pomegranates have been shown to be beneficial against certain types of bacteria, as well as Candida albicans.
Anti-bacterial and anti-fungal effects can also protect against oral infections and inflammation such as gingivitis, periodontitis and palate inflammation.
Bottom Line: Pomegranate has anti-bacterial and anti-virus properties, which can be useful for common gum disease.
11. Pomegranate Can Help Improve Memory
Some evidence suggests that pomegranate may help improve memory efficiency.
In a study in surgical patients, 2 grams of pomegranate extracts could prevent a deficiency in memory after surgery.
Another study of 28 elderly individuals complaining about memory showed that pomegranate juice significantly improved the imprint of memory by speech and image.
There is also some evidence from studies in mice that pomegranates can fight Alzheimer's disease - a dementia disease in people who cost.
Summary: Some evidence suggests that pomegranate can improve memory in the elderly and after surgery, and studies in mice suggest that it can protect against Alzheimer's disease.
12. Pomegranate Can Improve Workout Performance
Pomegranates that contain a lot of nitrates have been shown to improve exercise performance.
In a study of 19 athletes jogging on a treadmill, using 1 gram of pomegranate extract before exercising for 30 minutes significantly increased the level of blood circulation.
This helps your body become tired, and improves exercise performance.
Many studies are needed, studies have shown that pomegranates may be beneficial for physical activity, similar to beetroot juice.
It can be said that pomegranate is one of many foods that brings a wide range of health benefits, reducing the risk of many serious diseases. You can eat pomegranate directly, or drink juice or use its extract.