10 health benefits of pomegranate seeds and juice

10 health benefits of pomegranate seeds and juice

Native to India and Iran, the pomegranate is described in ancient writing as a holy fruit That provided things like abundance and fertility. Pomegranate also, of course, provides an abundance of health benefits. Below we explore the nutritional gains from both the seeds and juice of the fruit.

The most important health benefits of pomegranate:

1. It is rich in antioxidants.

          Pomegranate is rich in polyphenol antioxidants, according to Maggie Mon, MS, RD, Head of Nutrition Communications at POM Wonderful. “Polyphenols are a class of bioactive plant compounds with antioxidant properties that are known to fight unstable molecules that can damage your cells over time. These harmful molecules are called free radicals,” says Moon.

          Specifically, pomegranates contain anthocyanins, a type of flavonoid (one of two classes of polyphenols). Research shows that anthocyanins may be associated with a range of potential health benefits, such as lowering blood pressure And the slowing down the growth of cancer. Anthocyanins are what give pomegranates their beautiful sapphire colour. and usually, The deeper the color of the fruitIt contains more antioxidants. Therefore, it is not surprising that the deep red pomegranate is a rich source.

          2. They are a good source of fiber.

          Pomegranates provide us with four grams of fiber per serving, according to US Department of Agriculture. This represents approximately 15% of the recommended daily value (DV) of fiber for adults in about half a cup of the drink. Specifically, most of the fiber found in pomegranate is insoluble fiber.

          Insoluble fiber helps us maintain Digestive Get healthy (and we’re feeling happy!) by keeping things moving through your digestive tract. It can support stable blood sugar levels and help us feel full and satisfied at mealtimes.

          3. They provide Vitamin C.

          “Ariel Pomegranate is a good source of Vitamin C per half cup,” says Moon. This half cup saves around 9 milligrams (mg) of Vitamin C, which is about 10% of the DV of an important micronutrient for adults.

          Most animals can produce their own vitamin C, but humans cannot, which makes it a nutritional necessity for us. Vitamin C is an antioxidant in its own right, which helps keep other antioxidants working well throughout the body. The vitamin is a major player in many essential body processes, such as protein metabolism, collagen synthesis and the production of neurotransmitters. Aids with immune system function and aids absorption of non-heme iron (found in plant sources of iron).

          4. May help improve workouts.

          Another benefit of the antioxidants in pomegranate is related to exercise. They “may help increase the bioavailability of nitric oxide by protecting it from breakdown in the body,” Mun says.

          By causing blood vessels to dilate, nitric oxide improves blood flow during movement. “Nitric oxide helps your body get the oxygen and nutrients it needs during exercise,” Munn says.

          5. May help with inflammation.

          According to Kelsey Lorencz, RDN, nutrition consultant for where vs whereAnother benefit of the antioxidants in pomegranate and pomegranate juice is the ability to reduce inflammation in the body. “Studies found Drinking pomegranate juice regularly can reduce inflammatory markers like Interlukin-6 and C-reactive protein, says Lorencz.

          chronic inflammation It is a precursor to many diseases including heart disease and diabetes, so including a variety of nutritious foods like pomegranate and other fruits in your diet is ideal. Keep in mind that inflammation has a variety of contributing factors other than diet at play, including stress, alcohol intake, exercise, and autoimmune disease.

          6. May help improve heart health.

          Since inflammation is a common sign of heart disease, it stands to reason that pomegranate is associated with improved heart health. In fact, Research has shown Consuming pomegranate juice may help lower blood pressure.

          Lorenc says that pomegranate and pomegranate juice may provide protective effects for those with heart disease. 1 clinical trialheart patients who drank one glass of pomegranate juice daily had a significant reduction in chest pain intensity, incidence and duration compared to the placebo group.” Evidence Eating fruits rich in polyphenols, including pomegranate, may help control heart disease.

          Evan 101//Getty Images

          7. They provide potassium.

          “Pomegranate juice provides a good source of potassium, which is an important electrolyte for healthy muscle function,” Munn says. Potassium is also essential for healthy nerve function and heart rate regulation.

          The juice provides approximately 533 mg of potassium per cup, while the juice provides 205 mg of potassium per half cup.

          8. May help improve kidney health.

          Kidney stones, which look like small rocks that can form in the kidneys, occur About 11% of men and 6% of women In the United States, if left untreated, it can cause blood in the urine, severe pain, and severe kidney complications.

          one study Pomegranate supports as allies in the prevention and management of kidney stones thanks to the dietary antioxidant phytophenol, which has been found to be effective in preventing stone formation.

          9. They provide complex carbohydrates.

          Despite recent apprehension messages in diet culture about carbohydrates, carbohydrates are a macronutrient group that we need at every meal and snack. In fact, we need carbohydrates about half (or more, depending on your specific needs) from our intake. Including pomegranate seeds and juice in meals and snacks can help meet our carb needs.

          10. It may add to the pleasure of eating.

          Some studies show The pleasure of eating, including the enjoyment of sensory experiences of food while eating and cooking, may promote healthy food and nutrition behaviors.

          With its festive color, dynamic texture and taste, the good chances of pomegranate may contribute to an increased sensory experience in both the eating and cooking processes.

          “Beautiful Ruby Ariel makes any dish special—from decorating my base breakfast smoothie bowl to all the main dishes and sides of my holiday,” Munn says. Pomegranate juice retains its antioxidants during cooking, she says: “If you love to cook, pomegranate juice is for you. The antioxidants in pomegranate juice are powerful enough to survive on low heat on the stove for up to two hours.”


          Are pomegranate seeds better than juice?

          As with many fruits and vegetables, pomegranate juice does not provide the same fiber content as pomegranate. Fiber is lost in the juicing process, along with the vitamin C in the fruit – both essential nutrients. But if your preferred method is to drink pomegranate juice, you will still reap all the benefits of the antioxidants in pomegranate, key nutrients like potassium and other health benefits.

          Are there any side effects of eating pomegranate?

          According to Moon and Laurench, there are some points to keep in mind when eating pomegranate. “Caregivers who introduce new foods to infants need to be aware of their growth levels and the types of foods they can tolerate,” Munn says.

          As mentioned, pomegranate juice is a good source of potassium. This is “great for healthy people in general,” Moon says, but some people need to monitor their intake if the kidneys have trouble regulating it. Situations can vary by individual, so it’s best to work with your healthcare provider with any questions.

          Lorenc notes that eating pomegranate in large quantities or drinking pomegranate juice in large quantities can cause digestive problems such as diarrhea, “probably due to the high sugar content in the pomegranate,” she said. On that note, anyone who needs an increased awareness of their blood sugar levels, such as people with diabetes, can definitely enjoy pomegranate. However, pairing a juice or smoothie with a protein and/or fat source (such as yogurt) can help stabilize your blood sugar.


          Preview of Kitchen Hack: Spanking The Pomegranate

          This content is imported from OpenWeb. You may be able to find the same content in another format, or you may be able to find more information, on their website.

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