Pomegranate
Pomegranate is a delicious and nutritious fruit that can be enjoyed as part of a balanced diet. Packed with umpteen health benefits, they are good for the heart, blood pressure, and also show anti-cancerous properties. In fact, some studies also suggest that pomegranates are wonderful for brain health and can help fight Alzheimer’s disease.
Speaking with indianexpress.com, G Sushma – Consultant – Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad, said, “Pomegranates contain various compounds, such as antioxidants and polyphenols, which have been associated with potential brain-protective effects. These compounds help reduce oxidative stress and inflammation, which are known to contribute to the development and progression of neurodegenerative diseases.” However, more research is required to establish pomegranate’s positive impact on Alzheimer’s disease
The nutritional profile of one pomegranate
The following is an approximate nutritional profile for 250 grams (8.8 ounces) of pomegranate arils
– Calories: 150
– Carbohydrates: 38 grams
– Dietary fiber: 11 grams
– Sugars: 26 grams
– Protein: 2 grams
– Fat: 1.5 grams
– Vitamin C: 28 milligrams (47% of the daily recommended intake)
– Vitamin K: 46 micrograms (58% of the daily recommended intake)
– Folate: 107 micrograms (27% of the daily recommended intake)
– Potassium: 533 milligrams
– Other vitamins and minerals present in smaller amounts include vitamin E, vitamin B6, thiamine, riboflavin, niacin, calcium, magnesium, and phosphorus
Health benefits of pomegranate
Pomegranates have been associated with numerous health benefits. Some of the key potential benefits, as shared by G Sushma, include:
– Heart health: Pomegranates are rich in antioxidants, particularly polyphenols, which may help reduce inflammation and protect against oxidative stress, both of which can contribute to heart disease. Pomegranate juice has been shown to improve blood pressure, reduce cholesterol levels, and enhance overall heart health.
– Anti-cancer properties: Pomegranates contain compounds like ellagitannins and punicalagins, which have shown potential anti-cancer effects in studies. They may inhibit the growth of cancer cells, particularly in breast and prostate cancers. However, more research is needed to fully understand their impact.
– Brain health and Alzheimer’s disease: Some studies suggest that the antioxidants in pomegranates may help protect against oxidative stress and inflammation in the brain, which are key contributors to neurodegenerative diseases like Alzheimer’s.
_ Support urinary health
Test-tube and human studies have found that pomegranate extract may help reduce the formation of kidney stones.
In one 2014 studyTrusted Source, pomegranate extract was found to inhibit the mechanism associated with stone formation in people with recurrent kidney stones.
_ May have antimicrobial properties
Pomegranate compounds fight harmful microorganisms.
For instance, they oral health by reducing the growth of germs that can contribute to bad breath and tooth decay
-Supports digestive health
Eating pomegranate may helpTrusted Source support the health of your gut microbiome, which plays a key role in many aspects of health.
Test-tube researchTrusted Source has found that pomegranate can increase levels of beneficial gut bacteria, suggesting that it may have prebiotic effects.
Prebiotics serve as fuel for the beneficial bacteria in your gut and support a healthier gut microbiome.
Additionally, pomegranate arils are rich in fiber, which is essentialTrusted Source for digestive health and may protect against some digestive conditions.
Can diabetics also have pomegranate?
Pomegranate is relatively high in natural sugars, so it’s important for individuals with diabetes to moderate their intake. “Consuming the whole fruit in moderate amounts as part of a balanced diet is generally considered safe,” said Sushma. However, it’s advisable for diabetic patients to consult with their healthcare provider or a registered dietitian to determine the appropriate serving size and frequency.
Things to keep in mind
When consuming pomegranate or its juice, here are a few things to keep in mind, as suggested by Sushma.
– Allergies: Some individuals may be allergic to pomegranates. If you experience any adverse reactions after consuming pomegranate, such as itching, swelling, or difficulty breathing, seek medical attention immediately.
– Interactions with medications: Pomegranate may interact with certain medications, particularly blood thinners like warfarin. If you’re taking any prescription medications, it’s advisable to consult your healthcare provider before regularly consuming pomegranate or its juice.
– Moderation: While pomegranates offer various health benefits, it’s important to consume them in moderation as part of a balanced diet. Excessive consumption may lead to unwanted effects such as digestive issues or an increase in blood sugar levels.
– More research required: While pomegranate have been associated with potential health benefits, it’s important to approach their effects on specific conditions, such as brain health and Alzheimer’s disease, with caution. The research on pomegranates is still evolving, and more comprehensive studies are needed to establish their full impact.
