Benefits of Pomegranate
Pomegranate is one of the most researched fruits and has abundant scientific evidence to establish its health benefits. Here are the “14 IMPRESSIVE HEALTH BENEFITS OF POMEGRANATE” which will undoubtedly surprise you. 6 Amazing Benefits of Watermelon
Brief About Pomegranate
Pomegranate which is scientifically known as ‘Punica granatum‘, is a balausta fruit and it is also known as “The Fruit of Eden” because according to Ancient Iranian Christianity, it is found in the Garden of Eden and it was believed that it was the real forbidden fruit instead of apple.
Pomegranate is indigenous to Mediterranean regions and Iran and it is widely consumed and cultivated in the Middle East, Central Asia, American Southwest and the Himalayas.
There are numerous macro and micronutrients present in pomegranate with beneficial phytonutrients like tannins, ellagic acid, caffeic acid, organic acids and minerals like potassium, magnesium and vitamins like vitamin C.
The whole pomegranate fruit is 50% its peel and its edible parts, 40% arils and 10% seeds. 36 High Vitamin E Foods: Vitamin E Rich Fruits, Nuts, Oil And More
14 Impressive Health Benefits of Pomegranate
1) Benefits of Pomegranate for Skin
Pomegranate is a potent source of antioxidants and anti-inflammatory properties which helps the skin become healthy and beautiful.
An open-label, Randomised Controlled Trial (RCT) tested 74 UVB-induced erythema for 12 weeks with (i) 1,000 mg of pomegranate extract daily, (ii) 8 oz of pomegranate juice daily and (iii) placebo group.
Both the pomegranate group showed that the daily oral intake of pomegranate had a protective effect against UVB-induced skin damage.
A non-randomised study revealed that administration of oil-in-water cream containing pomegranate seed oil and Croton lechleri resin extract for 6 weeks, significantly improved striae, hydration, elasticity values and dermis thickness. 10 Amazing Benefits of Aloe Vera
2) Benefits of Pomegranate for Hair
Evidence has indicated that pomegranate consumption promotes hair growth and health. A clinical trial showed that application of an anti-dandruff shampoo with pomegranate extracts for 2 months, thrice a week, significantly reduced dandruff with low side effects in 30 subjects.
Another study reported that hair care formulations with pomegranate extract at 5.0% and 10.0% prevented the hair color fading 37.6% and 60.8%, respectively, of red-dyed hair. 10 Scientifically-Proven Health Benefits of Amla
3) Increases Blood Count
Pomegranate consumption helps to increase the blood count incredibly. A study published in the journal, Experimental and Therapeutic Medicine in which a total of 10 healthy participants were included, 5 males and 5 females.
They were randomly assigned either 500 ml pomegranate juice daily intake or placebo for 14 days. And the pomegranate group showed a remarkable increment in Red Blood Cell (RBC) count, hemoglobin levels and hematocrit levels. 7 Proven Health Benefits of Dragon Fruit
4) Maintains Oral and Dental Health
Research has provided evidence that pomegranate ensures dental and oral health and hygiene, helps to deal with periodontal problems, acts as a wonderful mouthwash ingredient and keeps the teeth and gums strong.
A randomized double-blind controlled trial showed that pomegranate peel extract lozenge incredibly reduced gag reflex within dental procedures in 84 oral disorder patients.
Another randomized, double-blind, placebo-controlled study on 40 Recurrent Aphthous Stomatitis (RAS) patients reported remarkable reduction in pain elimination time, duration of complete healing, and visual analog scale score compared to placebo with topical application of pomegranate gel.
5) Influence Bone Strength
Some studies have provided evidence that pomegranate may help in some bone disorders like arthritis. Though, more research is needed to establish this properly.
Osteoarthritis is mediated by proinflammatory cytokines such as IL-1 and TNF-α. MAPKs and pomegranate polyphenols, can inhibit IL-1 β-induced activation of MKK3, DNA-binding activity of RUNX-2 transcription factor, and p38 α-MAPK isoform.
A study has also shown that pomegranate extract could reduce the onset and incidence of collagen-induced arthritis, severity of arthritis, joint inflammation, and IL-6 level in mice. Top 11 High Vitamin D Foods
6) Promotes Brain Health
Pomegranate has neuroprotective properties which helps the brain to properly function and prevents various neurodegenerative disorders.
A pilot study showed that consumption of 2 pomegranate extract pills per day for 7 weeks, improved the memory retention skill after heart surgery, in 10 memory dysfunction patients.
In a double‐blind, Randomised Controlled Trial (RCT), pomegranate polyphenol pills given at a dose of twice per day for 1 week, improved the cognitive and functional recovery after ischemic stroke in 16 subjects. Top 5 Incredible Benefits of Ashwagandha
7) Ensures Heart Health
Pomegranate has cardioprotective properties, not only by regulating cholesterol levels and blood pressure but also by keeping heart diseases away and ensuring proper heart functioning.
A Randomized Clinical Trial (RCT) on 289 coronary heart disease patients with increased levels of oxidative stress, reported (240 ml/day for 18 months) reduced progression of carotid intima-media thickness due to 240 ml pomegranate juice daily consumption for 18 months.
Improvement in myocardial ischemia and myocardial perfusion was observed in a randomized, double-blind, placebo-controlled clinical trial, due to the daily intake of 240 ml pomegranate juice for 3 months in 45 patients with coronary heart disease. Top 10 Evidence-Based Benefits of Coffee
8) Controls Cholesterol Levels
Pomegranate has a hypo-lipidic effect and helps to improve the lipid profile and regulates the cholesterol levels.
A research revealed that consumption of 40 gm concentrated pomegranate juice for 8 weeks enormously lowered TC (Total Cholesterol), LDL-C (Low Density Lipoprotein-Cholesterol) , LDL-C/HDL-C and TC/HDL-C in type-2 diabetes patients, with no significant changes in TGs (Triglycerides) and HDL-C (High Density Lipoprotein-Cholesterol) levels.
Whereas, another research showed that daily intake of 50 gm concentrated pomegranate juice by type-2 diabetes participants for 4 weeks, increased TC and HDL-C levels. However, no changes were observed in serum TGs and LDL-C levels.
9) Regulates Blood Pressure
Pomegranate possesses anti-hypertensive ability which helps to keep the blood pressure levels in regulation.
An extensive meta-analysis of 8 RCTs (Randomised Controlled Trials) reported significant reductions in both Systolic Blood Pressure (SBP) and Diastolic Blood Pressure (DBP) due to pomegranate juice consumption. The reduction of SBP was regardless of duration and dose, whereas reduction of DBP had a borderline dose.
A study showed that daily 200 ml consumption of pomegranate juice for 6 weeks, remarkably reduced Systolic Blood Pressure (SBP) and Diastolic Blood Pressure (DBP) in type-2 diabetes patients.
10) Helps Diabetic People
Pomegranate has a hypoglycemic effect because of which it controls blood sugar levels. However, research is a bit conflicting in this regard because some show that it has anti-diabetic potential and some does not.
A research revealed that fresh pomegranate juice consumption (1.5 ml/kg of bodyweight) significantly reduced Fasting Blood Glucose (FBG) and insulin resistance and increased β-cell function in 85 type-2 diabetic patients.
In a randomized, double-blind, placebo-controlled trial, administration of 300 mg/BID pomegranate extract of whole fruit for 1 month massively reduced FBG, postprandial glucose, and HbA1C levels.
However, one study showed that daily intake of 50 gm concentrated pomegranate juice for 4 weeks had no statistically significant effect on FBG in type-2 diabetic patients. 10 Scientifically-Proven Health Benefits Of Sugarcane Juice
11) Improves Gut Health
Pomegranate has a prebiotic effect, helps to improve the gut health and eliminate gastrointestinal disorders.
A double-blind, Randomised Controlled Trial (RCT) on 36 Inflammatory Bowel Disease (IBD) patients showed that daily consumption of 125 ml pomegranate juice twice-a-day, for 12 weeks reduced fecal calprotectin levels compared to placebo.
Another double-blind, Randomised Controlled Trial (RCT) revealed that 6 gm pomegranate peels aqueous extract syrup given for 4 weeks, improved symptoms in 62 Ulcerative Colitis (UC) patients compared to placebo syrup. How To Improve Digestion? The Perfect Guide 101
12) Cancer Prevention
Studies have clearly proven anti-carcinogenic and anti-proliferative properties in pomegranate which helps to prevent various types of cancer including lung cancer, prostate cancer, breast cancer, colon cancer and numerous more.
A research tested pomegranate juice in different concentrations, derived from 8 different turkey pomegranate varieties, on MCF-7 breast cancer cell lines and MCF-10A breast fibrocystic cell lines. And all the varieties depicted an antiproliferative effect on cancer cells and also reduced viability without displaying any toxic effects.
A dosage of 900 mg ellagitannin-containing pomegranate extract for 15 days modulated gene expression of TYMs, CD44, CDKN, and CTNNB in 35 colorectal cancer patients.
13) Enhances Endurance
There is little evidence that pomegranate helps to enhance the endurance of the body and physical performance. However, research is limited in this regard.
A double-blind, placebo-controlled, randomised, balanced, crossover design examined the endurance-enhancing effect of pomegranate extract in 26 male amateur cyclist and there was a statistical significant difference in total time to exhaustion and the time to reach ventilatory threshold. The dosage was 2 pomegranate extracts twice a day for 15 days.
14) Disease Prevention
Pomegranate is high in so many bioactive compounds and valuable properties like anti-inflammatory, antioxidants, anti-proliferative, etc helps to tackle numerous diseases and scavenge free-radicals, which are responsible for the diseases.
It helps in dealing with endocrine disorders, inflammation, malaria, Urinary Tract Infections (UTIs), pulmonary diseases and so on.
Takeaway
Pomegranate is massively nutritious and nutraceutical fruit because of the phytonutrients present in it. The above mentioned “14 IMPRESSIVE HEALTH BENEFITS OF POMEGRANATE” are so incredible that you will be left with no reasons to not to consume it. 25 High Vitamin A Foods (Non-Vegetarian, Vegetarian And Vegan)
