10 Health Benefits of Pomegranate

Fruits have a divided audience in India. Some of us are big into fruits, and some just aren’t. The former, with their fruit salads, topped up with watermelon and kiwi, tells us about the fresh pomegranates that also litter their refrigerator.

A pomegranate is a curious fruit. It’s got these little seeds covered in juicy arils. Yes, that’s what the little things inside a pomegranate are called. Peel back the rather thick skin, and you’re greeted with the sight of around 600 arils, all bunched together.

Pomegranate seeds can be enjoyed in multiple ways. In addition to tossing them into a fruit salad, you can sprinkle some on your oatmeal or yogurt, add them to smoothies or juices, or use them as a tangy garnish—the choice is yours.

Don’t let its bright red appearance fool you. This fruit is loaded with antioxidants. You’ve got flavonoids, anthocyanins, punicic acid, ellagitannins, alkaloids, fructose, sucrose, glucose, simple organic acids, and other components. Pomegranates also have antiatherogenic, antihypertensive, and anti-inflammatory properties.

Great for inflammation

You know, when something swells up, we either panic or don’t give it much thought. Chronic inflammation, when it does occur, can contribute to a lot of conditions, like heart disease, Type 2 diabetes and cancer.

Consuming pomegranates can help prevent the inflammation that accompanies these chronic conditions. This is because of compounds called punicalagin, which have antioxidant and anti-inflammatory properties.

Then there are ellagitannins, bioactive polyphenols or chemical compounds in the fruit's peel and seeds. They employ anti-inflammatory effects on cells in our body.

Anticancer properties

Pomegranate extracts, rich in polyphenols like punicalagin, show anticancer effects across multiple cancers. They inhibit prostate cancer cell proliferation, affect androgen receptors, and suppress NF-κB activity. In breast cancer, they block aromatase and induce apoptosis.

They reduce cell growth and promote apoptosis in colon cancer. Pomegranate extracts protect against radiation-induced damage in head and neck cancers and help mitigate oxidative stress in lung cancer.

In skin cancer, they prevent UV-induced damage and tumor formation. Overall, pomegranate extracts offer potential as a preventive and adjunctive treatment for various cancers.

Cardiac Benefits

Eating pomegranates might have significant cardiac benefits because they are rich in antioxidants, polyphenols, and anti-inflammatory compounds. These compounds help lower blood pressure, improve cholesterol levels (by decreasing LDL and increasing HDL), and reduce the risk of atherosclerosis by preventing LDL oxidation.

Pomegranate enhances blood flow and circulation by improving endothelial function. It also lowers C-reactive protein (CRP) levels, reducing the risk of heart disease.

It helps in fat metabolism, regulates blood sugar, and supports heart recovery after a heart attack. Eat it regularly, and it will greatly affect your cardiovascular health.

Supports Urinary Health

Pomegranates are great for urinary health because they prevent and reduce the formation of kidney stones. Pomegranate extract inhibits mechanisms linked to stone formation, especially in people with recurrent kidney stones.

Animal studies have suggested that pomegranate extract helps regulate blood oxalate, calcium, and phosphate levels, which are common components of kidney stones.

Its anti-inflammatory and antioxidant properties also promote overall kidney health by lowering oxidative stress and inflammation, ensuring the urinary system performs properly.

Antimicrobial Properties

Pomegranates are known for their antimicrobial properties, thanks to their bioactive compounds, which combat harmful microorganisms. Studies have shown that pomegranate extract can reduce the growth of germs, especially in the mouth, promoting oral health.

Pomegranate extract helps support a healthy oral environment by killing the bacteria responsible for bad breath and tooth decay. In addition, pomegranate compounds' antibacterial and antifungal effects go beyond oral health, providing protection against a litany of pathogens.

Great for maintaining hygiene and preventing infections both orally and otherwise.

Great for Exercise Endurance

Pomegranates contain polyphenols, which are great for enhancing exercise endurance. According to a small study, pomegranate extract increased the amount of time it took to get exhausted and improved performance in trained cyclists.

Additional research suggests that pomegranate supplements might boost endurance and muscle recovery after workouts. However, further research is required to fully comprehend the impact of pomegranate on exercise performance and recovery.

Good For the Brain

Pomegranates are loaded with antioxidants called ellagitannins, which reduce inflammation in the body. Studies suggest that this compound might safeguard the brain against Alzheimer’s and Parkinson’s by reducing oxidative damage and promoting brain cell survival.

These compounds are believed to produce urolithin A in the gut, a substance that is being cited for reducing brain inflammation and delaying the onset of cognitive diseases.

While this is promising, further research is required to fully comprehend the role of ellagitannins and urolithin A in brain health.

Great for Digestive Health

Eating pomegranates might support the health of your gut microbiome, which is great for overall health.

According to test-tube research, this fruit can increase levels of beneficial gut bacteria, showing prebiotic effects. Prebiotics are fuel for beneficial bacteria, encouraging a healthier gut microbiome.

Also, pomegranate arils are loaded with fiber, which is great for digestive health and protection against digestive conditions. Pomegranate might ensure a healthier gut and improved digestive function by supporting the balance of gut bacteria and digestion.

Improved Skin Health and Anti-Ageing

Pomegranates contain compounds that promote collagen production and help protect skin from UV damage. They have also been shown to reduce the appearance of fine lines, wrinkles, and skin discoloration, offering anti-aging benefits.

According to some studies, pomegranate extracts can support skin regeneration and healing, making them great for youthful skin.

Protection Against Hearing Loss

Thanks to its high antioxidant content, pomegranate has exhibited potential in protecting against hearing loss. According to some studies, pomegranate extract might help reduce the damage caused by oxidative stress in the inner ear, preventing or slowing down hearing loss, particularly from age-related factors or noise exposure.

Tangy and delicious, pomegranates are more than a tasty fruit - they’re a powerhouse of health benefits. They’re loaded with antioxidants, vitamins and fibre- great for heart health.

They also enhance digestion, protect against chronic ailments and promote skin health. They have unique compounds like ellagitannins and punicalagins that have anti-inflammatory and anti-cancer properties while boosting brain and gut health.

Whether you drink the juice or eat the fruit, pomegranates are a great addition to any diet. While research is uncovering even more benefits, incorporating pomegranates into your daily diet could greatly enhance your overall well-being.

What’s better - eating the fruit or drinking the juice regarding pomegranates?

Pomegranate juice has a litany of benefits. However, consuming the entire fruit gives you additional fiber and nutrients that the juice alone may not have. Therefore, it is always better to consume the fruit instead of the juice when you have an option.

What will happen if I consume pomegranates every day?

According to research, drinking pomegranate juice daily for two months might lower systolic blood pressure, diastolic blood pressure, or both.

According to one placebo-controlled 2022 study, daily supplementation with oral pomegranate might reduce the appearance of severe wrinkles, improve skin microorganisms, and lower skin oil production.

Another 2023 review found that eating this fruit daily can boost cognitive function in healthy people and lower the chance of cognitive impairment.

How are pomegranates good for cardiac health?

This fruit helps lower blood pressure, bring down LDL cholesterol and prevent oxidative damage to arteries while improving blood flow - all of which can result in better cardiovascular health.

Who should not eat pomegranates?

This fruit might interact with certain medications like drugs for high blood pressure. This fruit is also loaded with sugar and potassium. Hence, ask your healthcare provider before you consume this, especially if you are diabetic, have kidney disease, or are under any sort of medication.

Can pomegranates improve brain function?

Pomegranates are a rich source of ellagitannins, which might help safeguard the brain from oxidative damage and bring down inflammation, bringing down the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s