Pomegranate

The pomegranate is a fruit-bearing deciduous shrub in the family Lythraceae,

subfamily Punicoideae, that grows between 5 and 10 m tall. The pomegranate

originated in the region extending from Iran to northern India, and has been

cultivated since ancient times throughout the Mediterranean region. Wikipedia

Scientific name: Punica granatum

Higher classification: Pomegranates

Pomegranates are fruits, which are part of a healthy diet. Half a pomegranate is one

Food Guide serving of Vegetables and Fruit and has 14 grams of carbohydrate and

3 grams of fibre. Half a cup (125 mL or 4 oz) of pomegranate juice also counts as a

Food Guide serving.

The pomegranate, one of the world's most ancient fruits, has had a long and

fascinating history. Although it probably originated in Persia, cultivation spread

quickly throughout the Mediterranean and extended to Arabia, Afghanistan, India

and China, where it was called the “Chinese apple,” the alternate appellation.

Pomegranates can have up to three times more antioxidants than green tea or red

wine. Antioxidants protect cells from damage, prevent diseases — such as cancer

— and reduce inflammation and the effects of aging.

Pomegranates are round fruits with hard, shiny red-yellow skins. Split one open to

reveal the jewel-like inner seeds, known as arils, which can be eaten raw or juiced.

When choosing a pomegranate, look for those with unblemished, shiny skins and

which feel heavy for their size, as these are often the juiciest.

It may also slow the growth of plaque and buildup of cholesterol in the arteries.

But pomegranate may react negatively with blood pressure and cholesterol

medications like statins. Be sure to talk with your doctor before indulging in the

juice or taking a pomegranate extract supplement.

Side Effects & Safety

Some people can have allergic reactions to pomegranate fruit. Pomegranate extract

is POSSIBLY SAFE when taken by mouth or applied to the skin. Some people

have experienced sensitivity to pomegranate extract. Symptoms of sensitivity

include itching, swelling, runny nose, and difficulty breathing.

How to Prepare Fresh Pomegranate

To prepare fresh pomegranate you need to cut off both ends. You may see the

membranes that divide the inside of the fruit. Cut into the skin from top to bottom

along these ridges. Next, slice deep enough to cut through the skin and the white

membrane without cutting the pomegranate seeds. Hold the pomegranate over a

bowl of water and pry it apart with your fingers. Pull the seeds away from the

membrane and skin, allowing them to fall into the bowl of water. The membrane

will float to the top of the water, and the seeds will sink to the bottom. Remove the

membrane, and throw it away. Drain the water from the seeds.

You can easily incorporate pomegranate into your diet by:

• Adding them to a quinoa salad with other fresh fruits and vegetables

• Sprinkle pomegranate seeds onto of yogurt with granola to make a parfait

• Give your salad a pop by adding pomegranate seeds

• Use pomegranate seeds or juice to add a kick to your favorite cocktail

• Mix pomegranate juice, rice vinegar, oil, garlic, and white sugar to make a

salad dressing

Nutrition

Fresh pomegranate is also a source of fiber, which can promote weight loss,

lower cholesterol, and ease constipation.

In addition, pomegranates provide:

• Folate

• Vitamin K

• Vitamin E

• Vitamin B6

• Potassium

Nutrients per Serving

Half of a pomegranate is one serving and contains:

• Calories: 64

• Protein: 1 gram

• Fat: >1 gram

• Carbohydrates: 14 grams

• Fiber: 3 grams

• Sugar: 11 grams

Nutritional benefits of pomegranates

Pomegranates are a good source of fibre as well as vitamins C, K some B vitamins

and minerals such as calcium, potassium and iron.

Two compounds in pomegranates – punicalagins and punicic acid – are responsible

for most of the health benefits of pomegranate. Pomegranates also have antioxidant

activity three times higher than that of red wine and green tea.

Can pomegranates improve bone health?

Two studies from 2014 and 2015 have demonstrated how pomegranate consumption

does have a preventative effect on bone loss in mice, but this has not as yet been

replicated in human trials.

The red rich fruit is known to be one of the healthiest for a reason. It is called as a

divine fruit because it is the most mentioned fruit in theological books. Pomegranate

has anti-oxidant, anti-viral and anti-tumor properties and is said to be a good source of

vitamins, especially vitamin A, vitamin C, and vitamin E, as well as folic acid. It

contains two compounds – punicalagin and punicic acid which give it all the potent

benefits. In fact, you will be surprised to learn that the antioxidants present in

pomegranates are almost three times higher than wine or green tea. Eating

pomegranates on a daily basis, or drinking the juice can be an excellent aid for your

immunity, fight Type-2 diabetes, keep blood pressure in check, smoothen digestion

and make your skin glow too.

• Protects us from free radicals

Pomegranate is rich in anti-oxidants and thus protects our body from free radicals,

which are responsible for premature ageing. Free radicals are formed by exposure to

sun and due to harmful toxins in the environment.

• It thins your blood

Antioxidants present in pomegranate act as a ‘thinner for your blood’. The seeds of

pomegranate prevent your blood platelets from forming clots and coagulating.

There are two types of blood clots, first is the good one which speeds the recovery

during a cut or an injury and second is when there is any internal clot, like in heart,

arteries or anywhere else inside the body. These type of clots are not good and can be

fatal.

• Prevention of atherosclerosis

With increasing age and the type of lifestyle we live, the walls of our arteries become

harder due to cholesterol, resulting in blockages sometimes. The anti-oxidant property

of pomegranate prevents bad cholesterol from oxidizing. So, eating pomegranates

removes the excess fat and prevents the hardening of artery walls.

• It acts like an oxygen mask

Pomegranate helps to pump the level of oxygen in our blood. Due to anti-oxidants

present in pomegranate, it fights free radicals, reduces cholesterol and prevents blood

clot. All this eventually helps blood to flow freely and thus improve the level of

oxygen in your body.

• It prevents arthritis

Pomegranate can reduce the damage of the cartilage by fighting the enzyme that does

so. Pomegranate also has the ability to reduce inflammation.

• Fights erectile dysfunction

Though it is not a wonder drug but yes pomegranate juice can slightly improve

erectile dysfunction. And a lot of theories prove this as true.

• Fights heart disease and prostate cancer

Two studies claim that pomegranate juice has the ability to fight prostate cancer. An

experiment showed that pomegranate juice slowed the growth and even killed

cultured cancer cells. And as we have already mentioned in the second point,

pomegranate juice thins the blood and thus improves its condition which in turn

prevents cardiovascular diseases.

Pomegranate is loaded with beneficial nutrients

A cup of pomegranate seed contains 24 grams of sugar and 144 calories. A cup of

pomegranate seeds contain following nutrients:

Fiber: 7 grams

Protein: 3 grams

Folate: 16 per cent of the RDA

Potassium: 12 per cent of the RDA

Vitamin C: 30 per cent of the RDA

Vitamin K: 36 per cent of the RDA

• It improves memory

A study was conducted where people who had a problem with their memory were

given 237ml of pomegranate juice every day. After a certain period of time, a lot of

improvement was seen in their verbal and visual memory. In fact, another experiment

done on mice shows that pomegranate consumption can also prevent Alzheimer’s.

But the experiment is yet to be done on humans.

• It lowers blood pressure

Punicic acid is one of the main constituents of pomegranate that help lower

cholesterol, triglycerides and reduce blood pressure.

• Helps in digestion

We all know fibre is good for digestion. But due to our lifestyle where we are inclined

towards eating junk food, we miss the goodness of fibre in our vegetables and fruits.

Adding pomegranate to your everyday diet can be one the best ways to include fibre

in your daily routine. One pomegranate contains 45 per cent of your daily

recommended intake of fibre.

• Boosts immunity

Being rich in anti-inflammatory compounds, pomegranates are extremely healthy for

those suffering from immune-related disorders like rheumatoid arthritis and

osteoarthritis. They are also rich in vitamin C, which boosts antibody production and

helps in the development of immunity. Pomegranates can thus help you maintain a

healthy immune system and keep common illnesses and infections at bay.

• Lowers stress levels

Apart from reducing body’s internal oxidative stress, pomegranates also help lower

psychological stress that you go through in your personal and professional life.

According to a study conducted by Queen Margaret University, people who drank

pomegranate juice had lower levels of cortisol, a stress hormone that is increased

under stressful situations.

• Prevent plaque formation

You use mouth wash to improve your oral health, but much to your surprise

pomegranate juice can be a better option than alcohol containing mouth washes.

Certain compounds in pomegranate exhibit strong antiplaque effects.

A study showed that hydro alcoholic extract of pomegranate effectively lowered dental

plaque formation due to microorganisms build up by almost 84 per cent.

• Strengthen bones and athletic performance

Several studies conducted over the years have testified that regularly eating

pomegranates could be excellent for your bone health. Animal studies have also

shown that the fruit could have a preventive effect on bone loss. High flavanols

present in the fruit actively help fight any inflammation which could cause problems

like cartilage damage and osteoarthritis. There are growing researches being done to

study its effect on reducing problems like rheumatoid arthritis, osteoporosis and other

joint problems. In fact, the antioxidant content found in pomegranate juice also

benefits athletic performance. Runners are actively encouraged to consume the fruit as

well since it could potentially enhance performance, aerobic activity and build

endurance.

• Boosts fertility naturally

There's another hidden benefit to the red fruit. Pomegranates, with its rich antioxidant

content, has been found to lower oxidative stress levels in the body. Oxidative stress

has been linked to sperm dysfunction as well as decreased fertility in women. Studies

are underway to understand other potent benefits it may carry for the reproductive

system.

Apart from this, pomegranates could also power up your sex life. The fruit has been

shown to increase testosterone levels, the sex hormone in both men and women. It

also increases blood flow to the genital region. For this reason, the fruit also earns the

nickname of being 'natural Viagra'.

Caution: Pomegranate juice is good for cardiovascular health but in rare cases, it may

react with a patient’s medication.

Preliminary evidence indicates that pomegranate juice can be useful in men with

prostate cancer, potentially inhibiting cancer growth and lowering the risk of death.

Pomegranate Juice May Lower Your Risk of Heart Disease

Heart disease is currently the world’s most common cause of premature death

(22Trusted Source).

It’s a complicated disease, driven by many different factors.

Punicic acid, the main fatty acid in pomegranate, may help protect against several

steps in the heart disease process.

Summary

Pomegranate has antibacterial and antiviral properties which may be useful against

common gum diseases and yeast infections.

Pomegranates are one of the healthiest foods on the planet, packed with nutrients and

powerful plant compounds.

They have wide-ranging benefits and may help reduce your risk of various serious

illnesses, including heart disease, cancer, arthritis and other inflammatory conditions.

What’s more, they may boost your memory and exercise performance.

If you want to reap the many health benefits pomegranates have to offer, either eat the

arils directly or drink pomegranate juice.