How healthy is pomegranate? Discover 7 medicinal benefits here
Pomegranates are special fruits. In this article you can read whether pomegranates are healthy and what benefits they offer for your heart, blood pressure, brain and immune system.
You will also find out whether eating pomegranates helps you lose weight .
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Contents:
- Facts about pomegranates
- Why a pomegranate is healthy
- Nutritional value
- Pomegranate and losing weight
Facts about pomegranates
- The Indians saw pomegranates as a natural medicine.
- Ancient Egyptians were buried with this fruit in the hope of a next life.
- Pomegranate is sometimes also called ‘Chinese apple’.
- The fruit has a high nutritional value [1,2,3].
Why a pomegranate is healthy
Eating pomegranates provides you with many nutrients. Vitamin C , vitamin K , folic acid and copper are particularly rich in this sweet fruit. This means that pomegranates can significantly improve your health.
Below we have listed the 7 health benefits of pomegranate for you.
- Protects the cells
There are several ways that eating pomegranates can protect your cells. First, the antioxidants in pomegranates can help prevent your cells from behaving differently than intended. In addition, it is also possible that these antioxidants help combat differently functioning cells [2,4].
Pomegranate juice can have a marked effect on prostate health . A study in which someone drank 237 milliliters of pomegranate juice every day showed this. This person appeared to have a better life expectancy [2,5,6].
Another study, conducted at the University of California , looked at the effects of pomegranate juice on the cells in the breast area . This showed that the juice can contribute to keeping these cells as healthy as possible [8].
Summary: Pomegranates contribute to healthy cells with their antioxidants.
- Promotes heart health
Pomegranates can support your heart health. The antioxidants in this fruit can help prevent damage to the veins caused by free radicals.
It turns out that the antioxidants in pomegranates can help keep the inside of the veins smooth, allowing the blood to continue flowing properly . A study with mice, published in the Proceedings of the National Academy of Sciences , substantiates this fact. The research shows that antioxidants can help delay the formation of deposits in the veins by 30% [2,10].
A study has also shown that drinking pomegranate juice can contribute to a reduction in bad LDL cholesterol [1,5,9]. This is also beneficial for the heart, because it can also help prevent deposits from forming in the veins.
Summary: Pomegranates help reduce bad LDL cholesterol and keep arteries healthy.
- Beneficial effect on blood pressure
Punicic acid is the acid from the oil of the pomegranate seeds. This acid is one of the most important components of the pomegranate that can contribute to lowering blood pressure [1].
A study was conducted which showed that people who consumed 150 milliliters of pomegranate juice every day for 2 weeks had healthier blood pressure [5,11].
The mineral potassium in pomegranates can also contribute when it comes to healthy pressure in our veins and arteries [16]. Other fruits that have a beneficial effect on blood pressure are apricots , raspberries and kiwi .
Summary: Pomegranates contribute to healthy blood pressure.
- Good for the brain
Pomegranates can ensure that the brain continues to function properly. A study was conducted in which mice were given pomegranate juice every day. The pomegranate juice reduced the build-up of amyloid plaques in the nerve cells of the brain, allowing the mice to function better and perform certain mental tasks better. The accumulation of these plaques is known as the sign of Alzheimer’s [3,5,12].
An antioxidant called punicalagin is thought to have this effect on the brain [3]. Compared to other fruits and vegetables, pomegranate contains a lot of antioxidants [12]. That explains the powerful effect of this fruit on our health.
Summary: Pomegranates support healthy brain function.
- Improves the immune system
Because pomegranates contain a lot of vitamin C , this fruit can be very good for your immune system. Vitamin C ensures that more antibodies are produced. These can help protect the body against diseases and infections [7].
Even if we have become infected, vitamin C can help to reduce the severity and duration of the complaints. If you catch the flu or a cold, it is a good idea to bring pomegranate into your home [15].
Other fruits that contain a lot of vitamin C are kiwis and blueberries. These fruits also help to strengthen your immune system and make you less likely to get sick.
Summary: The high content of vitamin C may help strengthen the immune system.
- Supports arthritis (joint pain)
A study published in the Israel Medical Association Journal found that eating pomegranates can help reduce discomfort associated with arthritis [2,13].
For this study, 6 people with rheumatoid arthritis drank 10 milliliters of pomegranate juice every day for 12 weeks. This appeared to reduce their complaints. The researchers believe that the antioxidants in pomegranates are responsible for this beneficial effect [13].
Based on the research results, the scientists state that pomegranate juice can be a valuable addition to the diet of people with rheumatoid arthritis [13].
Summary: Pomegranates contribute to reducing complaints due to arthritis.
- For a healthy pregnancy
Pomegranates contain a lot of folic acid , a B vitamin that is especially important during pregnancy. The vitamin helps prevent spina bifida [17].
It is not the case that pomegranates are a replacement for folic acid supplements during your pregnancy. Eating this fruit can contribute to a good amount of this vitamin in your body.
Other fruits that contain folic acid are cantaloupe , blackberries and orange . For a healthy pregnancy, it is therefore a good idea to include these fruits on the menu more often.
Summary: Pomegranates support a healthy pregnancy due to their high folic acid content.
Nutritional value of pomegranates
A serving of 87 grams of pomegranate contains the following nutritional values [14]:
- Energy: 72 kcal ( calories)
- Carbohydrates: 12.8 grams
– Sugars: 11.9 grams - Proteins: 1.5 grams
- Fats: 1 gram
- Fiber: 3.5 grams
Vitamins and minerals:
- Vitamin A: 0% RDA
- Vitamin C: 15% RDA
- Vitamin E: 3% RDA
- Vitamin K: 18% RDA
- Calcium: 1% RDA
- Folic acid: 8% RDA
- Magnesium: 3% RDA
- Potassium: 6% RDA
- Copper: 7% RDA
- Manganese: 5% RDA
In addition to these vitamins and minerals, pomegranate also contains small amounts of vitamin B6, iron and zinc.
Eating pomegranate while losing weight
You can eat pomegranates while losing weight, as long as you limit the portions. The fruits contain many important vitamins and minerals, so you can experience several health benefits when you eat them.
It is good to remember that pomegranates also contain quite a bit of fructose (fruit sugar). Too much sugar, including from natural sources, can delay or even prevent weight loss. Therefore, try to eat a varied and balanced diet and enjoy a maximum of two portions of fruit per day.
