Pomegranates are among the healthiest fruits on Earth.
They contain a range of beneficial plant compounds, unrivaled by other foods.
Studies have shown that they may have several benefits for your body, possibly lowering your risk of various diseases .
Here are some based health benefits of pomegranate.
1. Pomegranates Are Loaded With Important Nutrients
The skin of the pomegranate is thick and inedible, but there are hundreds of edible seeds within. Each seed is surrounded by a red, juicy and sweet seed covering known as an aril. The seeds and arils are the edible parts of the fruit — eaten either raw or processed into pomegranate juice — but the peel is discarded.
Pomegranates have an impressive nutrient profile — one cup of arils (174 grams) contains (2):
- Fiber: 7 grams
- Protein: 3 grams
- Vitamin C: 30% of the RDI
- Vitamin K: 36% of the RDI
- Folate: 16% of the RDI
- Potassium: 12% of the RDI
Pomegranates pack two unique substances that are responsible for most of their health benefits.
Punicalagins
Punicalagins are extremely potent antioxidants found in pomegranate juice and peel.
They’re so powerful that pomegranate juice has been found to have three times the antioxidant activity of red wine and green tea . Pomegranate extract and powder is typically made from the peel, due to its high antioxidant and punicalagin content.
Punicic Acid
Punicic acid, found in pomegranate seed oil, is the main fatty acid in the arils. It’s a type of conjugated linoleic acid with potent biological effects.
3. Pomegranate Has Impressive Anti-Inflammatory Effects
Chronic inflammation is one of the leading drivers of many serious diseases. This includes heart disease, cancer, type 2 diabetes, Alzheimer’s disease and even obesity.
Pomegranates have potent anti-inflammatory properties, which are largely mediated by the antioxidant properties of the punicalagins. Test-tube studies have shown that they can reduce inflammatory activity in the digestive tract, as well as in breast cancer and colon cancer cells .
4. Pomegranate May Lower Blood Pressure
High blood pressure (hypertension) is one of the leading drivers of heart attacks and strokes.
In one study, people with hypertension had a significant reduction in blood pressure after consuming 5 ounces (150 ml) of pomegranate juice daily for two weeks . Other studies have found similar effects, especially for systolic blood pressure, which is the higher number in a blood pressure reading.
5.Pomegranate Can Help Fight Bacterial and Fungal Infections
The plant compounds in pomegranate can help fight harmful microorganisms (32Trusted Source).
For example, they have been shown to combat some types of bacteria as well as the yeast Candida albicans .
6.Pomegranate May Help Improve Memory
There is some evidence that pomegranate can improve memory.
One study in surgical patients found that 2 grams of pomegranate extract prevented deficits in memory after surgery (37Trusted Source).
Another study in 28 older adults with memory complaints found that 8 ounces (237 ml) of pomegranate juice per day significantly improved markers of verbal and visual memory (38Trusted Source).
Studies in mice also suggest that pomegranate may help fight Alzheimer’s disease (39Trusted Source).
7.Pomegranate May Improve Exercise Performance
Pomegranate is rich in dietary nitrates, which have been shown to improve exercise performance.
A study in 19 athletes running on a treadmill showed that one gram of pomegranate extract 30 minutes before exercise significantly enhanced blood flow, delaying the onset of fatigue and increasing exercise efficiency (40Trusted Source).