Pomegranate is powerful superfruit that can protect your health

 This is what pomegranate can do for your health

Pomegranates are rich in vitamins, minerals and antioxidants, they lower the risk of some particularly scary diseases. Here are the 8 reasons to keep the pomegranate on the menu.

Pomegranates are juicy and sweet fruits with edible seeds that are rich in fiber, vitamins and minerals and even contain some protein. Pomegranates are also full of antioxidants and anti-inflammatory compounds. These have been studied for their protective benefits for heart, urinary, brain, digestive and prostate health. Pomegranate may also have other benefits - some of the substances in it are considered anti-cancer, support muscle recovery after exercise, and fight harmful bacteria.

1. Full of nutrients

The small pink seeds inside a pomegranate, called arils, are the edible part of the fruit. Although, the process of extracting the seeds from the inner flesh of the fruit is not always simple, but their nutritional profile and taste are worth the effort.

So what exactly is in one average pomegranate (282 grams)?

    Calories: 234
    Protein: 4.7 grams
    Fat: 3.3 grams
    Total carbohydrates: 52 grams (of which sugar: 38.6 grams; of which fiber: 11.3 grams)
    Calcium: 28.2 mg
    Iron: 0.85 mg
    Magnesium: 33.8 mg
    Phosphorus: 102 mg
    Potassium: 666 mg
    Vitamin C: 28.8 mg
    Folic acid (vitamin B9): 107 mcg

A 1/2-cup (87-gram) serving of arils (the whole kernels) provides 72 calories, 16 grams of carbohydrates, 3.5 grams of fiber, 1 gram of fat, and 1.5 grams of protein.

2. Rich in antioxidants

Antioxidants are compounds that help protect the body's cells from damage caused by free radicals. Free radicals are always present in our bodies, but too many of them can be harmful and cause several chronic diseases. Pomegranates are rich in antioxidants and polyphenolic compounds that create protection against this damage. The main bioactive compounds with antioxidant activity found in pomegranates are called punicalagins, anthocyanins and tannins. Getting antioxidants from vegetables and fruits like pomegranates is a great way to support overall health and help prevent disease.

3. Fights inflammation

Short-term inflammation is a normal bodily response to infection and injury. However, chronic inflammation can be a problem if left untreated - and is common today, especially in Western cultures. When inflammation is not treated, it can cause many chronic conditions, including heart disease, type 2 diabetes, cancer, Alzheimer's, and more. Eating pomegranates may help prevent chronic inflammation associated with an increased risk of chronic diseases.

This ability is largely attributed to punicalagins compounds, which have been shown to have antioxidant and anti-inflammatory properties. Some previous studies have also found that consuming pomegranate juice can reduce markers of inflammation in the body. Still, more research is needed on how eating fresh pomegranate seeds affects inflammation in humans.

4. May have anti-cancer properties

Some laboratory studies (ie in test tubes, not live production) have found that compounds in pomegranate fruit, juice and oil can help kill cancer cells or slow their spread in the body. Many studies have demonstrated a direct link that pomegranate may help fight inflammation and slow the growth of cancer cells. In fact, the fruit has demonstrated antitumor effects in lung, breast, prostate, skin and colon cancer. Other animal studies have found that pomegranate helps slow tumor growth in the early stages of liver cancer. It also helps suppress inflammatory responses and oxidative stress.

5. Improves heart health

There is evidence that fruits rich in polyphenolic compounds, such as pomegranate, may benefit heart health. Studies have found that pomegranate extract may reduce oxidative stress and inflammation in the arteries, lower blood pressure and help fight atherosclerosis - plaque build-up in the arteries that can lead to heart attacks and strokes. In a study done with people suffering from a background of heart disease it was found that drinking one glass (220 ml) of pomegranate juice daily for 5 days significantly reduced the frequency and severity of chest pain, as well as certain biomarkers in the blood that indicate a protective effect on health the heart.

If you are diabetic or pre-diabetic, it is not recommended to start drinking pomegranate juice regularly or at all, before consulting a professional. In any case, remember that it is always recommended to eat the whole fruit rather than drinking its juice.

6. May improve the body's endurance during increased activity

The polyphenols in pomegranates may increase endurance during exercise—the amount of time you are able to participate in physical activity before tiring. A study found that taking just one gram of pomegranate extract 30 minutes before running increased the time to exhaustion by 12 percent. Additional studies have found that pomegranate supplements have the potential to improve both exercise endurance and muscle recovery.

7. Good for the brain

Pomegranates contain compounds called Ellagitannins, which act as antioxidants and reduce inflammation in the body. As such, they also offer protective benefits to the brain against conditions affected by inflammation and oxidative stress. Some studies have found that ellagitannins may help protect the brain from the development of Alzheimer's disease and Parkinson's disease by reducing oxidative damage and increasing the survival of brain cells. They may also support recovery from hypoxic-ischemic brain injury.

8. Supports digestive system health

Some older and newer animal studies have found that pomegranate has anti-inflammatory and anti-cancer effects in the digestive system, an effect that is largely attributed to a substance called ellagic acid, which is a natural antioxidant found in vegetables and fruits. In vitro studies have also found that pomegranate can increase levels of beneficial gut bacteria, including Bifidobacterium and Lactobacillus, suggesting it may have prebiotic effects). Prebiotics are compounds, usually fiber, that are used as fuel for the good bacteria, or probiotics, in your digestive system. Prebiotics allow these bacteria to thrive and support a healthier gut microbiome.


In addition, pomegranates are rich in fiber, offering About 3.5 grams per 1/2 cup serving (87 grams). Fiber is essential for the health of the digestive system and may protect against constipation, hemorrhoids, colon cancer and more.

Bottom line, we can certainly safely say that pomegranate is a delicious and nutritious addition to our daily diet and is extremely healthy. The next time you go through the supermarket, or at the jeweler, put a pomegranate in your shopping basket. They can be eaten as a snack, mixed in salads with green leaves, combined with Greek yogurt, and even added to smoothies. Of course, all in a personalized way and while understanding how the pomegranate affects you personally.

Diabetics can also consume pomegranate, but according to personal advice and personal adjustment to the blood tests and personal preferences. It is recommended to consult the dietitian to get insights on the best way to incorporate this delicious and healthy fruit into the diet. It is also important to measure the sugar levels frequently in order to diagnose the effect of the pomegranate (and other fruits), preferably with a continuous glucose meter.