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Exploring The Health Benefits of Pomegranate

Explore the myriad health benefits of pomegranate, learn why pomegranate is hailed as a superfruit and how incorporating it into your diet can enhance your overall well-being.

  • 23 Feb 2024
  • 2 min read

The pomegranate, a spherical, red fruit with white inner flesh, possesses crunchy, juicy red edible seeds known as arils. Derived from the Latin word 'Pomum', meaning apple, combined with 'Granatus', which signifies full of seeds, it is a part of the botanical family called Punicaceae. It is a group encompassing 740 different variants that span from sweet to sour. But this tasty fruit also has a positive impact on our health. In this article, we delve deeper into the myriad benefits of pomegranate.


Incorporating pomegranate can boost your intake of vitamins, minerals, and dietary fibre. You can sprinkle a handful of pomegranate seeds on your salads and desserts to make it more delicious and nutritious.


What are the different benefits of pomegranate?

1.     Rich nutritional profile

The many benefits of pomegranate are attributed to its rich nutritional profile. For instance, a pomegranate of approx. 282 g may contain:  

  • Calories: 234
  • Protein: 4.7 g
  • Fat: 3.3 g
  • Carbohydrates: 52 g
  • Fibre: 11 g
  • Vitamin C: Offers 32% of the Daily Value (DV)
  • Folate: Offers 27% of the DV
  • When you open a pomegranate, you can see fleshy, ruby-red seeds that are a treasure trove of nutritional goodness, low in calories and fat, but high in fibre, vitamins, and minerals that help in fighting inflammation and boost your overall health.
  • Studies have reported other benefits of eating pomegranate, which include aid in reduction of chronic illnesses such as cancer and heart disease. It also helps the body develop endurance and assists in speedy muscle recovery, prevention of kidney stones, and even building a better digestive system.

Studies suggest that the tart-sweet pomegranate juice and its crunchy arils may have immunity-boosting effects. This juice, with its low calorific value, may help in weight loss and maintenance too.


2.     Antioxidant property

Compounds known as antioxidants actively reduce the activity of reactive oxygen species (ROS), harmful substances that our bodies generate during metabolism and other processes such as toxin exposure or tobacco use. An excessive abundance of these ROS can cause oxidative stress, potentially instigating metabolic disease, cancer incidences, and various health complications. Polyphenols, powerful antioxidants found in pomegranate, actively reduce ROS within the body. Pomegranates also boast of potent elements such as anthocyanins, tannins and punicalagin – these not only combat inflammation but also prevent chronic health issues. The robust antioxidant properties of pomegranate thus firmly establish it as a superfood.


3.     Heart Health Benefits

There is evidence that pomegranate fruits rich in polyphenolic compounds benefit heart health as they prevent the activity of serum angiotensin-converting enzymes and reduce blood pressure, which is known to be one of the main risk factors for heart disease. The pomegranate seed has a bioactive compound named punicic acid, which prevents the buildup of plaque in arteries. Other studies have reported that consumption of 800 mg of pomegranate seed oil per day has significantly reduced triglyceride levels among adults with hyperlipidemia and has also reduced the formation of low-density lipoprotein (LDL), body weight, cholesterol, triglycerides and blood fasting sugar levels among humans.


4.     Fights Inflammation

Chronic inflammation can cause many underlying conditions, including heart disease, cancer and diabetes. The pomegranate fruit has a unique advantage in dealing with inflammation as it contains powerful punicalagins that help to reduce harmful inflammation. During severe cases of chronic inflammation, your doctor may recommend including pomegranates in your diet, as this fruit could help lower your disease risk of inflammation at a cellular level.


5.     Improves kidney health

Studies have observed that consuming pomegranates benefits urinary health; indeed. The extract of this fruit aids in regulating levels of oxalates, calcium and phosphates - common components found in kidney stones. Further still, by impeding mechanisms leading to stone development, pomegranate extracts play a crucial role. The seeds’ polyphenol compounds – with its antioxidant and anti-inflammatory properties – could potentially contribute not only to maintaining kidney health but also improving overall urinary function.


6.     Improves exercise endurance

Studies suggest that the polyphenols in pomegranate arils enhance exercise endurance and performance; indeed, this effect is so potent that it can significantly improve one's athletic capabilities. The benefits of consuming pomegranates—such as heightened endurance and accelerated muscle recovery—are directly attributable to these same polyphenol compounds found in extracts. Furthermore, several studies say that not only does regular intake of pomegranate supplements promote increased stamina, but it also enhances post-workout recuperation for muscles—perfect for those engaged in strenuous physical activities. However, further studies necessitate an understanding of the precise reasons behind certain advantages offered by the pomegranate fruit.

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This juicy, nutritious fruit pomegranate offers an array of health benefits: it acts as a low-calorie superfood, rich in vital vitamins; minerals such as antioxidants and anti-inflammatory compounds are also present in high quantities. Particularly potent elements—polyphenols with punicalagins and punicic acid—bestow upon it rich properties of both antioxidation and anti-inflammation. However, we must not disregard the essential need for adequate medical coverage. Undoubtedly, prevention is paramount – yet it remains possible that unforeseen circumstances could still emerge. Therefore, safeguard your health without delay by making an investment in a comprehensive health insurance plan.

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