Pomegranate health benefits -
The antioxidants in fruits can help reduce levels of reactive oxygen species ROS , a type of free radical, in the body. The body produces ROS during metabolism and other processes. Exposure to toxins, such as tobacco smoke, can also increase ROS levels. High levels of ROS can lead to oxidative stress, resulting in cell damage and i nflammation.
Oxidative stress may contribute to metabolic disease, cancer, and other health issues. Antioxidants help remove ROS from the body. Pomegranate contains many nutrients and is a good source of:. The National Institutes of Health NIH list pomegranate as one of the natural remedies that may help treat or prevent prostate cancer.
An older, research article notes that the polyphenols in pomegranate may aid in preventing the growth of cancer cells related to prostate cancer. In mouse studies, researchers linked pomegranate fruit extract with a reduction in prostate-specific antigen levels and the inhibition of tumor growth.
Further studies are now underway, according to the American Cancer Society. Ingredients in pomegranate juice may help prevent the formation of amyloid plaques in the hippocampus, some animal research suggests.
The authors found evidence that ingredients in pomegranate helped restore the activity of certain enzymes. Some evidence indicates that pomegranate juice may benefit people with inflammatory bowel disease IBD and other bowel conditions due to its polyphenol content.
Studies in humans are underway to investigate whether pomegranate juice can improve markers of inflammation in people with IBD.
However, it is worth noting that some individuals have experienced diarrhea, a symptom of IBD, after consuming pomegranate. Polyphenols have anti-inflammatory and antioxidant properties. As a source of polyphenols, pomegranate could be suitable for treating various inflammatory conditions.
According to the authors of a review , evidence from rodent studies suggests that pomegranate extract might benefit people with conditions such as:. Molecular studies have indicated that ingredients in pomegranate extract could silence some of the genetic signals that contribute to osteoarthritis OA.
This suggests that pomegranate could help prevent the onset of this condition. In a clinical trial , 38 people with OA of the knee consumed either pomegranate juice or no juice for 6 weeks. Results suggest that pomegranate juice helped reduce the breakdown of cartilage. The participants who consumed it reported better function and less stiffness than those who did not.
A review of 12 human, animal, and laboratory studies concludes that pomegranate extract could benefit people with RA due to its anti-inflammatory and antioxidant properties. An older research article from found that pomegranate juice could reduce oxidative stress in the cardiovascular system and lower the risk of:.
One review found evidence of significant drops in blood pressure after consuming pomegranate juice. The authors note that regular consumption of this juice could be part of a heart-healthy diet.
Older laboratory studies have found evidence that pomegranate has antibacterial and antiviral effects, probably due to the ellagic acid and certain tannins it contains.
Based on these findings, scientists believe it could play a useful role in preserving food, including preventing contamination with salmonella.
In , however, some laboratory tests suggested that compounds in pomegranate could help fight a mosquito-borne virus known as Mayaro virus. Drinking pomegranate juice every day may improve learning and memory, according to an older study.
In the study, 32 people consumed either 8 ounces of pomegranate juice or other drink for 8 weeks. After 4 weeks, those who consumed pomegranate showed better scores on memory tests. fMRI scans also revealed increased brain activity during these tests.
Historically, people have associated pomegranate with fertility and abundance. The antioxidants in pomegranate may mean it can help protect fertility. Older studies suggest oxidative stress can lead to sperm dysfunction in males and reduced fertility in females.
Research from has found that drinking pomegranate juice may increase the quality and motility of sperm. Motility is the movement that sperm needs to reach the egg.
According to a review , compounds present in pomegranate may help improve exercise performance and help with post-exercise recovery.
In a investigation , cyclists who consumed pomegranate took significantly longer to reach a point of exhaustion than those who did not. In the Middle East, people traditionally consider pomegranate a medicinal plant and treatment for diabetes , and some evidence supports this. Some older research suggests that the antioxidant activity in pomegranate could benefit people with type 2 diabetes.
Specifically, there was evidence that compounds in pomegranate could help lower fasting blood glucose levels. However, a review did not find that pomegranate extract had any benefit for people with type 2 diabetes. One pomegranate contains around 39 grams of sugar.
If a person with diabetes wishes to consume pomegranate juice, they should do so while keeping their glucose levels within limits agreed with a doctor. Some researchers have used the flowers and extract of pomegranate to heal wounds, noting a significant decrease in the size of wounds treated in this way.
They also observed that the structure of the new skin was well-formed and that there were few inflammatory cells in the area. Some scientists have suggested including pomegranate juice as a routine part of the diet, as it has cardiovascular and other benefits.
However, anyone with a health condition should check first with a doctor that it is safe for them to increase their consumption of this juice.
However, the National Center for Complementary and Integrative Health notes that the root, stem, and peel contain substances that may be harmful. Some people have reported diarrhea and allergic reactions. Pomegranate juice may have benefits for individuals with diabetes.
However, a person should check with a doctor to ensure it is safe to consume within their meal plan. More clinical research is needed as a number of the studies investigating pomegranates role with heart health were conducted with small sample sizes.
Also, keep in mind that consuming the fruit or juice in its whole unprocessed state is always best. Most studies have focused on the ability of pomegranate juice or juice concentrate to inhibit the growth of prostate, breast, colon and lung cancer.
There are several pathways that seem to slow the growth of cancer cells. The ellagitannins found in pomegranates have the ability to prevent cancer cells from becoming mobile.
Studies also show reduced blood supply to tumors which prevents cancer cells from obtaining nutrients. This was demonstrated in a study published in the International Journal of Oncology. Mice that had been inoculated with human prostate cancer cells received a four week treatment of pomegranate juice extract.
The results showed a significant decrease in tumor size and tumor vessel density. Health organizations, including the American Institute for Cancer Research, caution that most studies have been done in test tubes or with animals. More research is needed to determine specific antitumor-promoting effects in humans.
Health benefits still under investigation include antiviral and antibacterial properties. Pomegranates also have an anti-inflammatory effect which some studies suggest are beneficial for individuals with arthritis. How much is needed to get health benefits?
Research has shown some heart health benefits from as little as two ounces of pomegranate juice a day. This is good news because an eight ounce serving contains 31 grams of sugar. Individuals taking prescription medications who want to add pomegranates to their diet should first discuss the possibility of drug-nutrient interaction with their physician or pharmacist.
The high vitamin K content may counteract the work of blood thinners. Also, pomegranate may affect how quickly the liver breaks down certain medications including prescription drugs for lowering blood pressure and cholesterol.
Consumer demand for pomegranates has increased considerably in the past decade. The slightly tart flavor balanced with a refreshing sweetness appeals to many. As awareness of health benefits increases, more individuals are choosing pomegranates as a delicious addition to a healthy diet.
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Pomegranate seeds are Pomegranate health benefits to eat Pomefranate are Pomegranate health benefits good source healrh many Pomegranatr and nutrients. Respiratory health may also refer Benefitz pomegranate seeds as arils. The white flesh surrounding these seeds is technically edible but is bitter, and most people avoid it. The skin of pomegranate fruit is again technically edible, but people typically only use it as an extract. In this article, we cover the health benefits of pomegranate seeds and ways to incorporate them into the diet.Pomegranate health benefits -
They can add them to oatmeal, grain bowls, or salads. Some people choose to add pomegranate seeds as part of their dessert, as a topping for ice cream or puddings. It is safe to chew and swallow pomegranate seeds by adding them to meals or snacks.
Some people prefer to consume them as part of drinks, such as by adding them to smoothies. Pomegranates contain both health benefits and history.
Despite beliefs to the contrary, the seeds within are both flavorful and have many health benefits. What are micronutrients? Read on to learn more about these essential vitamins and minerals, the role they play in supporting health, as well as….
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Medical News Today. Health Conditions Health Products Discover Tools Connect. Can you eat pomegranate seeds? Medically reviewed by Adrienne Seitz, MS, RD, LDN , Nutrition — By Mandy Ferreira and Tom Rush — Updated on January 26, What are the health benefits?
How to eat Recpies FAQ Summary Pomegranate seeds are safe to eat and are a good source of many vitamins and nutrients. What are the healthbenefits of eating pomegranate seeds? How to consume pomegranate seeds. How to add pomegranate seeds to the diet.
Frequently asked questions. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.
Did these ancient cultures hold the pomegranate in such high esteem for their aesthetic beauty or is there more to the pomegranate story? There is evidence that over years ago the people of the Mediterranean used various parts of the pomegranate to treat a variety of ailments.
Modern science suggests this unique fruit does indeed provide health benefits. Pomegranates are high in polyphenols, including flavonoids and tannins.
These plant chemicals also called phytochemicals act as antioxidants, decreasing oxidation in the body and protecting cells from free radical damage.
The antioxidants in pomegranates also reduce inflammation and may have anti-aging effects. What you will see is that an 8 oz serving has calories, is a good source of folate and potassium, and very good source of vitamin K. The edible portions of the fruit are the seeds which contain two parts.
The aril is the colorful pulp filled sac that houses a tiny seed called the embryo which can be soft or hard. There are hundreds of arils in each pomegranate. One medium pomegranate yields about 5 oz of fruit delivering calories.
Commercial pomegranate juice has been pasteurized for safety, which destroys the vitamin C. There is a significant body of research indicating that pomegranates boost heart health. Studies reveal that the diverse and rich antioxidant content decreases inflammation and thickening of the artery walls.
Pomegranate juice also seems to prevent blood cells called platelets from clumping together, reducing the buildup of cholesterol and plaque.
Other research indicates reduction of blood cholesterol and blood pressure when pomegranate juice is included in a well-balanced diet. Scientists attribute heart healthy benefits to polyphenols, including anthocyanins, which are plant pigments that give the pomegranate its attractive red hue.
Anthocyanins also add nutritional value to other berries such as strawberries and blueberries. Although a pomegranate has no resemblance to these other fruits the edible portion is a berry.
As part of a healthy diet, normal amounts of pomegranate juice 4 to 6 oz. are considered safe. DO NOT give pomegranate extract to a child without first talking to your doctor. There is no standard recommended dose for pomegranate.
Eating the fruit and drinking the juice as part of a healthy diet is considered safe. For other conditions, the following doses have been used:. The use of herbs is a time-honored approach to strengthening the body and treating disease.
Herbs, however, can trigger side effects, and can interact with other herbs, supplements, or medications. For these reasons, you should take herbs only under the supervision of a health care provider. Drinking 8 to 12 oz. of pomegranate juice per day is considered safe.
If you have diabetes, ask your doctor before drinking fruit juices, including pomegranate. Pregnant women should not take pomegranate extract because it may contain fruit rind.
The juice, however, is considered safe. Preliminary research suggests that pomegranate juice may interact with several medications much like grapefruit juice does. For that reason, be sure to tell your doctor if you drink pomegranate juice. If you are being treated with any of the following medications, you should not use pomegranate in medicinal forms without first talking to your health care provider.
ACE inhibitors. These types of drugs are used to control high blood pressure and to treat heart failure and prevent kidney damage in people with diabetes. Scientists believe pomegranate juice has some of the same effects as ACE inhibitors and could make the drug too strong. ACE inhibitors include:.
Blood pressure medication. Pomegranate juice may lower blood pressure. If you already take medication to lower blood pressure, pomegranate juice or extract could raise the risk of having low blood pressure.
Statin, medications used to lower cholesterols. There is one case report of a man who developed rhabdomyolysis a condition where muscle tissue breaks down and leads to kidney damage after taking rosuvastatin Crestor and drinking ml of pomegranate juice weekly. Although scientists are not sure whether drinking pomegranate juice while taking statins caused the condition, you should check with your doctor before drinking pomegranate juice if you also take a statin.
Statins include:. Warfarin Coumadin. Pomegranate may interact with the blood thinner warfarin Coumadin and increase the risk of bleeding.
Ahmed S, Wang N, Hafeez BB, Cheruvu VK, Haqqi TM. Punica granatum L. extract inhibits IL-1beta-induced expression of matrix metalloproteinases by inhibiting the activation of MAP kinases and NF-kappaB in human chondrocytes in vitro. J Nutr. Al-Jarallah A, Igdoura F, Zhang Y, et al.
Al-Muammar MN, Khan F. Obesity: the preventive role of the pomegranate Punica granatum. Asgary S, Sahebkar A, Afshani MR, Keshvari M, Haghjooyjavanmard S, Rafieian-Kopaei M. Clinical evaluation of blood pressure lowering, endothelial function improving, hypolipidemic and anti-inflammatory effects of pomegranate juice in hypertensive subjects.
Phytother Res. Aviram M, Dornfeld L. Pomegranate juice consumption inhibits serum angiotensin converting enzyme activity and reduces systolic blood pressure. Aviram M, Dornfeld L, Rosenblat M, et al. Pomegranate juice consumption reduces oxidative stress, atherogenic modifications to LDL, and platelet aggregation: studies in humans and in atherosclerotic apolipoprotein E-deficient mice.
Am J Clin Nutr. Aviram M, Rosenblat M, Gaitini D, et al. Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intima-media thickness, blood pressure and LDL oxidation.
Clin Nutr. Banihani S, Swedan S, Alguraan Z. Pomegranate and type 2 diabetes. Nutr Res. Basu A, Penugonda K. Pomegranate juice: a heart-healthy fruit juice.
Nutr Rev. Bell C, Hawthorne S. Ellagic acid, pomegranate and prostate cancer -- a mini review. J Pharm Pharmacol. Bookheimer SY, Renner BA, Ekstrom A, et al. Pomegranate juice augments memory and FMRI activity in middle-aged and older adults with mild memory complaints. Evid Based Complement Alternat Med.
Colombo E, Sangiovanni E, Dell'agli M. A review on the anti-inflammatory activity of pomegranate in the gastrointestinal tract. Davidson MH, Maki KC, Dicklin MR, et al. Effects of consumption of pomegranate juice on carotid intima-media thickness in men and women at moderate risk for coronary heart disease.
Am J Cardiol. Esmaillzadeh A, Tahbaz F, Gaieni I, et al. Concentratedpomegranate juice improves lipid profiles in diabetic patients withhyperlipidemia.
Snack on the crunchy seeds or drink its Pomegranate health benefits juice for hfalth polyphenols and lots of fiber. Kristy Del Coro Beefits a registered dietitian nutritionist, Hexlth, and professionally hdalth Pomegranate health benefits Pomegdanate more than Pomegranate health benefits Macronutrients for athletes of experience in the field of culinary nutrition. Her strong background in nutrition science, sustainable food systems, and culinary education makes her exceptionally qualified to write about food that is good for us and the planet—while not sacrificing flavor. Haley is a Wisconsin-based creative freelancer and recent graduate. She has worked as an editor, fact checker, and copywriter for various digital and print publications. Her most recent position was in academic publishing as a publicity and marketing assistant for the University of Wisconsin Press.
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