Pomegranates are red fruits that are round in shape. According to Lauren Panoff of Healthline, they have a white inner flesh that is densely packed with crunchy, juicy edible seeds called arils. They may be best known for the vibrantly colored juice in which they are frequently used, but these unusual fruits have much more to offer. According to Mandy Ferreira, the pomegranate fruit has been used as medicine for thousands of years. Pomegranates are worthy to include in your healthy eating routine because they have the potential to support many aspects of health, from immunity to brain health.
The arils, or small pink seeds inside a pomegranate, are the fruit's edible portion. While removing them from the fruit's inner flesh can be time-consuming, the nutritional profile and flavor are well worth the effort. Pomegranates are low in calories and fat while being high in fiber, vitamins, and minerals. They are also high in protein. One (282-gram) pomegranate fruit contains 234 calories, 52 grams of carbohydrates, 4.7 grams of protein, 3.3 grams of fat, 38.6 grams of sugar, and 11.3 grams of fiber. Pomegranates, according to WebMD, can protect the heart in different ways, including lowering blood pressure and blood sugar levels. According to preliminary research, people with type 2 diabetes who started drinking pomegranate juice saw an improvement in insulin resistance. Pomegranates can also aid in the maintenance of a healthy weight in people who do not have diabetes.
Antioxidants are compounds that help protect your body's cells from free radical damage. Although free radicals are always present in your body, too much of them can be harmful and contribute to chronic diseases. Pomegranates, according to Lauren Panoff, are high in antioxidants and polyphenolic compounds that protect against this damage. Punicalagin, anthocyanins, and hydrolysable tannins are the main bioactive compounds found in pomegranates that have antioxidant activity. Pomegranates contain compounds that may aid in the prevention of chronic inflammation, which is linked to an increased risk of chronic disease. It has been shown to have anti-cancer properties, however, more research is needed to learn whether it can slow tumor growth and spread as well as reduce inflammation. Pomegranates also contain compounds that aid in the fight against potentially harmful bacteria, fungi, and yeasts, particularly germs in the mouth that cause bad breath and tooth decay.
Pomegranate compounds may also promote healthy gut bacteria and reduce digestive inflammation. The arils are also high in fiber, which feeds probiotics and helps prevent certain digestive health issues. Furthermore, compounds found in pomegranate may help protect brain health, particularly in Alzheimer's disease, Parkinson's disease, and brain injury. Pomegranates are juicy, sweet fruits that contain edible seeds called arils that are tightly packed inside. They are high in fiber, vitamins, minerals, and even protein. These have been studied for their cardiovascular, urinary, brain, digestive, and prostate health benefits. Pomegranate may also help with exercise endurance, muscle recovery, and fighting off harmful germs. Despite the lack of human research on some of these potential benefits, it's safe to say that pomegranate is a tasty and nutritious fruit that can be added to your diet.
PNFP Marie-Claire Gaas, RND
References:
1. Fifteen health benefits of pomegranate juice
Medically reviewed by Natalie Butler, R.D., L.D. — Written by Mandy Ferreira on January 21, 2019
https://www.medicalnewstoday.com/articles/318385
2. Pomegranate: 10 Health and Nutritional Benefits
Written by Lauren Panoff, MPH, RD — Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT, Nutrition, Personal Training — Updated on February 23, 2022
https://www.healthline.com/nutrition/12-proven-benefits-of-pomegranate
3. Health Benefits of Pomegranates
By WebMD Editorial Contributors. Reviewed by Dan Brennan, MD on September 17, 2020
https://www.webmd.com/diet/health-benefits-pomegranates#:~:text=A%20pomegranate%20is%20a%20sweet,benefits%20of%20this%20delicious%20fruit.
