pomegranate (punica granatum L.) is a fruit native to Asia but grown in many parts of the world, including the United States and the Mediterranean region.
Pomegranate seeds, arils and juice are sweet, slightly sour, and contain a variety of nutrients and protective plant compounds that benefit your health in a variety of ways.
Everything you need to know about pomegranates, including their nutrition, potential health benefits, and how to incorporate them into your diet.
Pomegranates are often classified as a “superfood” due to their high concentration of protective plant compounds such as ellagitannins, anthocyanins, and organic acids.
These substances have powerful antioxidant and anti-inflammatory properties and help protect cells from oxidative damage.
A small 2018 study of 12 healthy men found that participants who drank 500 milliliters (ml) of pomegranate juice per day for 15 days had lower C reactions, an inflammatory marker, compared to a placebo. They found a decrease in sexual protein (CRP) and markers of muscle damage. process.
A 2023 study of 48 people hospitalized with COVID-19 found that participants who consumed 500 ml of pomegranate juice per day for 14 days lowered the inflammatory marker interleukin-6 (IL). -6), who were found to have experienced a significant decrease in CRP, red blood cell sedimentation rate (ESR) compared to baseline.
Based on these findings, drinking pomegranate juice may help reduce inflammatory markers in the body and protect against cell damage.
Pomegranate juice is rich in anti-inflammatory and antioxidant compounds that may benefit people who experience high levels of physical stress, such as athletes.
A small 2017 study of nine elite weightlifters found that they consumed 250ml of pomegranate juice three times a day for three days before an Olympic weightlifting training session, and an additional hour before their training session. It was found that participants who consumed 500ml of pomegranate juice experienced a weight loss effect. After the weight training session, levels of an oxidative stress marker called malondialdehyde (MDA) and activity levels of antioxidant enzymes including glutathione peroxidase (GpX) increased compared to participants who took a placebo.
These findings suggest that drinking pomegranate juice may reduce exercise-induced oxidative damage, promote antioxidant defenses after intense physical activity, and promote muscle recovery.
Although more research is needed, there is also evidence to suggest that drinking pomegranate juice may improve exercise performance, promote post-exercise recovery, and improve cardiovascular response during exercise.
Incorporating pomegranate products, such as pomegranate arils and pomegranate juice, into your diet regularly can protect your heart health. Research shows that pomegranates contain high concentrations of antioxidants and anti-inflammatory substances, so consuming pomegranates may reduce heart disease risk factors such as high blood pressure and high blood lipid levels. .
A 2019 study of 60 people with type 2 diabetes found that drinking 200ml of pomegranate juice a day for six weeks significantly reduced both systolic and diastolic blood pressure levels compared to a control group. This has been proven.
A 2020 study of people undergoing dialysis treatment found that consuming 100ml of pomegranate juice immediately after dialysis sessions three times a week for eight weeks lowered blood pressure levels compared to those without treatment. It was found that the levels of triglycerides, MDA, and IL-6 decreased significantly. . Juice treatment also increased levels of antioxidants and heart-protecting HDL cholesterol in the blood.
Pomegranates are rich in antioxidants, which may help prevent nerve cell damage caused by reactive compounds called free radicals. There is also evidence to suggest that drinking pomegranate juice may improve certain aspects of cognitive health, such as memory.
A 2020 study of 261 middle-aged adults between the ages of 50 and 75 found that those who drank 8 ounces of pomegranate juice a day for one year improved their visual memory skills, especially the ability to learn visual information through repetition. compared to the placebo group in trials where retention was found.
In addition to protecting nerve cells from oxidative damage, compounds found in pomegranate juice may help increase activity in brain areas responsible for controlling visual memory function.
Pomegranates are highly nutritious and provide many important nutrients.
Here’s the nutritional breakdown of 1 cup of pomegranate aril:
- calorie: 144.4
- carbohydrates: 32.6 grams (g)
- fiber: 6.96g
- protein: 2.9g
- fat: 2.04g
- potassium: 410 milligrams (mg) or 9% of the daily value (DV)
- Vitamin B5: 0.656 mg or 13% of DV
- Vitamin C: 17.74 mg or 20% of DV
- Vitamin E: 1.044 mg or 7% of DV
- Folate: 66.2 mg or 17% of DV
- Vitamin K: 18.6 micrograms (mcg) or 18% of DV
- manganese: 0.208 mg or 9% of DV
Pomegranate arils are rich in fiber, which is important for digestive health. Fiber helps activate the beneficial bacteria present in your digestive tract, promoting regular, comfortable bowel movements and preventing constipation.
Pomegranate arils are also rich in many essential vitamins and minerals, including vitamin C, which acts as a powerful antioxidant in the body and is a necessary nutrient for immune function, collagen production, protein metabolism, and neurotransmitter production. Included in
Additionally, pomegranates are an excellent source of folic acid, a nutrient that is especially important during pregnancy as folic acid plays an important role in fetal growth and development.
Pomegranates also provide other nutrients, including potassium, a mineral lacking in most American diets. Potassium is needed for blood pressure regulation, nervous system function, and many other important body processes, so it’s very important to include potassium-rich foods and drinks in your diet.
Pomegranate products, such as arils and juice, are safe for most people to consume. However, people who are allergic to pomegranates should avoid consuming pomegranate juice, arils, and other pomegranate-containing foods and drinks.
Pomegranate juice is also high in carbohydrates and low in protein and fiber. For this reason, high-carbohydrate drinks should be consumed in moderation, as consuming them too often can have a negative effect on blood sugar levels, especially in people with diabetes or pre-diabetes.
Pomegranate arils and pomegranate juice are versatile ingredients that can be used to enhance the flavor and nutritional benefits of both sweet and savory dishes.
Here’s how to incorporate pomegranate products into your diet.
- Sprinkle pomegranate arils over oatmeal, chia pudding, or smoothie bowls
- Add pomegranate arils to salads and grain bowls for natural sweetness
- Use pomegranate juice in smoothies and cocktails
- When making dressings and marinades, replace sweeteners like sugar or honey with pomegranate juice.
When purchasing pomegranates, you can buy whole pomegranates as well as fresh or frozen pomegranate arils. If you buy whole pomegranates, here’s an easy way to safely remove the aril from the fruit.
- Cut the pomegranate in half horizontally
- Place a pomegranate seed side down in your hand and place it over a glass bowl.
- Using a wooden spoon or spatula, tap the tops of the pomegranate halves.
- Continue beating the pomegranate until all the arils fall into the bowl.
- Remove the excess white film from the aril and enjoy.
Pomegranate arils can be enjoyed raw, but they can also be frozen for long-term storage.
Pomegranates are nutritious fruits that are associated with several health benefits.
Eating pomegranates may protect heart health, support athletic performance and recovery, and promote brain function. Additionally, pomegranates are a source of essential nutrients such as vitamin C and folate, as well as many antioxidant and anti-inflammatory plant compounds.
Add pomegranate arils to dishes like oatmeal, salads, and grain bowls, or add pomegranate juice to cocktails, mocktails, and smoothies for a delicious and easy way to stay healthy.
