Benefits Of Pomegranate, Pomegranates are low in calories and fat but high in fiber, vitamins, and minerals. Benefits include antioxidants, heart health, urinary health, exercise endurance, and more.
Pomegranates are round, red fruits. They feature a white inner flesh that’s packed with crunchy, juicy edible seeds called arils.
They may be best known for the vibrantly colored juice they’re often used in, but these unique fruits have a lot more to offer.
This article examines the many health benefits of pomegranates.
1. Packed with nutrients
Benefits Of Pomegranate, Overall, pomegranates are low in calories and fat but high in fiber, vitamins, and minerals.
Below is the nutrition for the arils in one average pomegranate:
Protein: 4.7 grams (g)
Fat: 3.3 g
Carbohydrates: 52 g
Fiber: 11.3 g
Vitamin C: 32% of the Daily Value (DV)
Folate: 27% of the DV
Magnesium: 8% of the DV
Phosphorus: 8% of the DV
Potassium: 13% of the DV
Benefits Of Pomegranate, Keep in mind that the nutritional information for pomegranate and arils differs from that of pomegranate juice, which won’t provide much fiber or vitamin C.
2. Rich in antioxidants
Benefits Of Pomegranate, Antioxidants are compounds that help protect the cells of your body from damage caused by free radicals. High amounts of free radicals can be harmful and contribute to a number of chronic diseases.
Pomegranates are rich in antioxidants and polyphenolic compounds, including punicalagins, anthocyanins, and hydrolyzable tannins.
Benefits Of Pomegranate, Getting antioxidants from fruits such as pomegranates is a great way to support overall health and prevent disease.
3. May help keep inflammation at bay
Benefits Of Pomegranate, Chronic inflammation can contribute to many conditions, including heart disease, type 2 diabetes, and cancer.
Eating pomegranates may help prevent the inflammation associated with these chronic conditions.
This is largely attributed to compounds called punicalagins, which have been shown to have antioxidant and anti-inflammatory properties.
Benefits Of Pomegranate, While more research is needed, research shows that consuming pomegranate juice can reduce certain markers of inflammation.
4. May have anticancer properties
Benefits Of Pomegranate, Research has found that compounds in pomegranate have anti-cancer properties.
Animal research has also found that pomegranate helps slow tumor growth in the early stages of liver cancer.
Benefits Of Pomegranate, Plus, according to older research, pomegranate extract may be beneficial for prostate cancer.
5. May offer heart health benefits
Benefits Of Pomegranate, There is evidence that fruits rich in polyphenolic compounds, such as pomegranate, may benefit heart health.
For example, in a study on people with heart disease, drinking pomegranate juice reduced the frequency and severity of chest pain, as well as certain biomarkers that suggest a protective effect on heart health.
6. Support urinary health
Benefits Of Pomegranate, Test-tube and human studies have found that pomegranate extract may help reduce the formation of kidney stones.
In one 2014 study, pomegranate extract was found to inhibit the mechanism associated with stone formation in people with recurrent kidney stones.
Benefits Of Pomegranate, Additionally, animal studies have found that pomegranate extract can help regulate the concentration of oxalates, calcium, and phosphates in the blood, which are common components of kidney stones.