Health Benefits of Pomegranates
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Pomegranate Benefits
Pomegranates can have up to three times more antioxidants than green tea. Antioxidants protect cells from damage and reduce inflammation and the effects of aging.
Other health benefits of pomegranates include the following:
Heart Health
Studies have suggested that pomegranates can protect your heart in many ways, including lowering blood pressure and reducing blood sugar levels. Pomegranates have a good amount of polyphenol compounds called punicalagins or ellagitannins. These antioxidants help prevent your artery walls from thickening as well as lower the buildup of cholesterol and plaque. Pomegranate juice also has high amounts of plant pigments called anthocyanins and anthoxanthins that support good heart health.
Atherosclerosis, the buildup of cholesterol and fats in the arteries, is a common cause of heart disease. Pomegranate juice may help reduce low-density lipoprotein cholesterol — “bad” cholesterol” — that clogs arteries. It can also increase high-density lipoprotein cholesterol — “good” cholesterol” — which lowers the risk of strokes and heart attacks.
Diabetes Control
Initial studies have revealed that people with type 2 diabetes who began to drink pomegranate juice showed an improvement in insulin resistance. Pomegranates can also help people without diabetes maintain a healthy weight.
Lowering Risk of Cancer
Pomegranates are rich in antioxidants and flavonoids, both of which are known to prevent free radicals from damaging your cells. In some studies, pomegranates show potential in preventing prostate, breast, lung, and colon cancers. Additionally, preclinical studies on animals have shown that eating pomegranate can inhibit the growth of lung, skin, colon, and prostate tumors. More research is needed to understand the effects on humans.
Pomegranate Nutrition
Fresh pomegranate is also a source of fiber, which can promote weight loss, lower cholesterol, and ease constipation.
Nutrients per Serving
Half of a pomegranate is one serving and contains:
🟣 Calories: 72
🟣 Protein: 2.35 grams
🟣 Fat: 1.6 grams
🟣 Carbohydrates: 26 grams
🟣 Fiber: 5.5 grams
🟣 Sugar: 20 grams
An 8-oz serving of pomegranate juice contains:
🟣 Calories: 135
🟣 Protein: 1 gram
🟣 Fat: 0 grams
🟣 Carbohydrates: 34 grams
🟣 Fiber: 1 gram
🟣 Sugar: 30 grams
🟣 Sodium: 10 grams
While pomegranates lose much of their vitamin C content when juiced, they retain nearly all of their potassium, about 536 milligrams. Potassium is an important mineral that helps your nerves and heart stay strong. Enjoying fresh pomegranates or their juice gives you plenty of this key mineral.
Some pomegranate-flavored drinks have many calories and little nutrition because they contain more sugar than pomegranate juice. To get the health benefits of pomegranates without empty calories, look for bottles that say “100% juice.”
Potential Risks of Pomegranate and Pomegranate Juice:
Pomegranates are typically safe to eat. But some people may get unwanted side effects. An allergic reaction to pomegranate is rare but can happen. If you have an allergy to plants, watch for possible symptoms, which can include hives or your throat closing up. Pomegranate can interact with some drugs and medications. You may want to check with your doctor or limit your consumption of pomegranate if you're taking such medications as:
🔴 ACE inhibitors or other drugs for high blood pressure
🔴 Crestor and other drugs for high cholesterol that can break down in your liver
🔴 Blood thinners such as warfarin (Coumadin)
How to Eat Pomegranate
Cut off both ends of a fresh pomegranate. 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.
✅ Sprinkling pomegranate seeds onto of yogurt with granola to make a parfait.
✅ Giving your salad a pop by adding pomegranate seeds.
✅ Using pomegranate juice to add a kick to your favorite cocktail.
✅ Mixing pomegranate juice, rice vinegar, oil, garlic, and white sugar to make a salad dressing.