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8Health Benefits of Pomegranate : 8 Proven facts
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project E-mail: eliseeva.t@edaplus.info
Abstract. The article discusses the main properties of pomegranate and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of pomegranate in various types of medicine and the effectiveness of its use in various diseases are considered. The potentially adverse effects of pomegranate on the human body under certain medical conditions and diseases are analyzed separately.
Keywords: pomegranate , benefits, harm, beneficial properties, contraindications
Pomegranates are a tasty and healthy fruit with powerful antimicrobial and anti-inflammatory properties. You will be surprised to learn that the amount of antioxidants contained in them is almost three times higher than in wine and green tea. Their daily use boosts immunity, helps fight type 2 diabetes, improves digestion and makes the skin glow. In this article, we will tell you in detail about the many health benefits of the juicy red fruit.
The calorie content of pomegranate is higher than that of apples and oranges - 83 kcal per 100 g. But it has antioxidant, antiviral, antitumor properties and is considered a good source of vitamins A, C, E , K. It contains a lot of folic acid and potassium. The pulp and pits also contain two compounds, punicalagin and punic acid, which provide fantastic benefits.
Top 8 Health Benefits of Pomegranate 1. Anti-Inflammatory and Protects Against Cancer
Pomegranates fight any inflammatory processes thanks to the antioxidants they contain - punicalagins . There are substances in the juice, but in the peel their concentration is much higher and it is this peel that is used to produce the extract. Punicalagins reduce oxidative stress caused by free radicals and reduce the chance of developing cancer. [1, 2 3]
2. Reduces blood pressure
Hypertension is one of the main causes of heart attacks and strokes. To lower blood pressure levels, you need to consume about 150 ml of pomegranate juice daily. Studies show that the effect is noticeable after two weeks of regular use. [four]
3. Increases hemoglobin
The iron-rich protein hemoglobin carries oxygen to all parts of the body, as well as carbon dioxide from cells to the lungs. Few natural foods increase the concentration of hemoglobin in the blood, but pomegranate is one of them. This rich source of calcium and iron improves the supply of sufficient oxygen to the organs, helps to avoid the symptoms of anemia - dizziness, headaches, shortness of breath, heart palpitations. [5]
4. Supports Heart Health
Human and animal studies have shown that pomegranates can protect the heart in many ways - by lowering blood pressure, lowering blood sugar levels. Also, the fruit reduces the concentration of "bad" cholesterol and increases the concentration of "good". All effects combined reduce the risk of heart disease, the most common cause of premature death in the world. [6, 7 8]
5. Combats Arthritis and Joint Pain
There are many different types of arthritis, but most are associated with joint inflammation. The plant compounds in pomegranate are anti-inflammatory and therefore effective in treating the disease. Laboratory experiments show that its extract blocks enzymes that damage joints in people with osteoarthritis. [9, 10]
6. Works against bacterial and fungal infections
The antiviral and antibacterial properties of the fruit are beneficial for gum disease and yeast infections. Plant compounds in pomegranate act against Candida yeast albicans and many harmful microorganisms. They can protect against infections and inflammation in the mouth - gingivitis, periodontitis, prosthetic stomatitis. [11, 12]
7. Improves memory
Experiments confirm that sweet and sour grains improve brain activity and memory. Scientists tracked their effect on patients who underwent surgery - regular intake of just 2 g of pomegranate extract is enough to prevent memory impairment after surgery. Scientists also obtained amazing results when studying the properties of pomegranate juice - in 28 elderly people who drank 230 ml of juice daily, visual and verbal memory performance improved significantly. [13, 14, 15]
8. Increases stamina
Dietary nitrates in pomegranate have been shown to improve physical performance. Athletes who took just 1g of the extract half an hour before running showed better results. The supplement increased the efficiency of runners, the body's resistance to pain. Scientists plan to conduct additional research and suggest that the fruit may be as useful for athletes as beets. [16]
Disadvantages of pomegranate: contraindications and possible harm
Researchers advise diabetics to use the fruit with caution, as it contains a lot of sugars. Half a cup of grains is 16 g of carbohydrates and 12 g of sugar. There are even more carbohydrates in the juice. So if you care about the number of calories you consume, choose grains.
The fruit is also rich in vitamin K, which plays an important role in blood clotting. In some cases, you should be careful with the component and reduce its amount in the diet. This is worth doing for those taking anticoagulants to thin the blood and prevent blood clots.
Scientists also suggest that fruits, like grapefruit, block a special enzyme in the body and impair the absorption of drugs. For example, drinking pomegranate juice while taking statins can increase the risk of muscle tissue breakdown, which can lead to kidney damage. Because of this, it is important to discuss with your doctor all possible food-drug interactions.
How many pomegranates are allowed to eat every day?
The USDA recommends eating 1-2 cups of fruit daily. It should be different fruits, not just one kind. Therefore, red fruits should be included in the diet, but not to replace other products with them.
How to peel and eat a pomegranate?
The fruit has a thick, inedible skin, and inside are hundreds of red, juicy seeds. Eating them is not as convenient as an apple - it requires some preliminary work. But there is one way to make cleaning a pomegranate easier:
• to easily get sweet tart grains, you need to cut off the top and make a cruciform incision on top of the peel;
• the fruit must be immersed under water and carefully break the hard shell - the kernels themselves will fall to the bottom.
The grains are rarely used to make sauces - they are mostly eaten raw, added to salads or squeezed out of them for juice. Due to the high percentage of sugars, it is advisable to eat them in the morning. It is better to drink juice before meals - so it promotes good digestion.
Expert comment
Tatyana Eliseeva, nutritionist, nutritionist
This fruit has not only a pleasant taste, but also many medicinal properties. There is strong evidence that the nutrients and fiber it contains promote digestive health, reduce the risk of cardiovascular disease and cancer. Therefore, nutritionists advise older people to increase their consumption. If you want to get all its benefits too, eat fresh pomegranate seeds or drink a glass of juice without added sugar.
Literature
1. Antioxidant activity of pomegranate juice and its relationship with phenolic composition and processing, https://pubmed.ncbi.nlm.nih.gov/11052704/
2. A review on the anti-inflammatory activity of pomegranate in the gastrointestinal tract https://pubmed.ncbi.nlm.nih.gov/23573120/
3. Pomegranate juice, total pomegranate ellagitannins , and punicalagin suppress inflammatory cell signaling in colon cancer cells, https://pubmed.ncbi.nlm.nih.gov/16448212/
4. Clinical Evaluation of Blood Pressure Lowering, Endothelial Function Improving, Hypolipidemic and Anti-Inflammatory Effects of Pomegranate Juice in Hypertensive Subjects, https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.4977
5. Effect of pomegranate juice consumption on biochemical parameters and complete blood count, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5526177/
6. Cholesterol-lowering effect of concentrated pomegranate juice consumption in type II diabetic patients with hyperlipidemia, https://pubmed.ncbi.nlm.nih.gov/17048194/
7. Pomegranate juice supplementation to atherosclerotic mice reduces macrophage lipid peroxidation, cellular cholesterol accumulation and development of atherosclerosis, https://pubmed.ncbi.nlm.nih.gov/11481398/
8. The effect of pomegranate extract on coronary artery atherosclerosis in SR-BI/APOE double knockout mice, https://pubmed.ncbi.nlm.nih.gov/15158307/
9. Pomegranate use to attenuate bone loss in major musculoskeletal diseases: an evidence-based review, https://pubmed.ncbi.nlm.nih.gov/24200293/
10. Pomegranate extract inhibits the interleukin-1 p -induced activation of MKK-3, p38 a -MAPK and transcription factor RUNX-2 in human osteoarthritis chondrocytes, https://pubmed.ncbi.nlm.nih.gov/20955562/
11. Use of Punica granatum as an antifungal agent against candidosis associated with denture stomatitis, https://pubmed.ncbi.nlm.nih.gov/12801361/
12. Antifungal efficacy of Punica granatum , Acacia nilotica, Cuminum cyminum and Foeniculum vulgare on Candida albicans : an in vitro study, https://pubmed.ncbi.nlm.nih.gov/20930339/
13. Pomegranate Supplementation Protects against Memory Dysfunction after Heart Surgery: A Pilot Study, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3789410/
14. Pomegranate juice augments memory and FMRI activity in middle-aged and older adults with mild memory complaints, https://pubmed.ncbi.nlm.nih.gov/23970941/
15. Pomegranate juice decreases amyloid load and improves behavior in a mouse model of Alzheimer's disease, https://pubmed.ncbi.nlm.nih.gov/17010630/
16. The effects of pomegranate extract on blood flow and running time to exhaustion, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4146683/
An extended HTML version of this article is available on the edaplus.info website. Health Benefits of Pomegranate: 8 Proven Facts
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info E-mail: eliseeva.t@edaplus.info
Received 08.11.2021
Abstract. The article discusses the main properties of pomegranate and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of pomegranate in various types of medicine and the effectiveness of its use in various diseases are considered. The potentially adverse effects of pomegranate on the human body under certain medical conditions and diseases are analyzed separately.
