How Pomegranate is Good For Your Health
Nutrient Content
Vitamins
Excellent Source of (Daily Recommended):
- Vitamin K – 58%
- Vitamin C – 48%
- Folate – 27%
Good Source of (Daily Recommended):
- Thiamin – 13%
- Vitamin B6 – 11%
- Panthothenic Acid – 11%
Also a Source of:
- Riboflavin – 9%
- Vitamin E – 8%
Minerals
Excellent Source of (Daily Recommended):
- Copper – 22%
Good Source of (Daily Recommended):
- Potassium – 19%
- Manganese – 17%
- Phosphorus – 10%
A Source of:
- Magnesium – 8%
- Zinc – 7%
- Iron – 5%
Other
Excellent Source of (Daily Recommended):
- Fiber (Soluble/Insoluble) – 45%
Also a Source of:
- Antioxidants – Punicalagins and Punicic Acid
*All nutritional information found at (1)
How Pomegranates Prevent Chronic Disease
Pomegranates, like many fruits, prevent several chronic diseases that plague America today. Most notably, pomegranate helps to prevent cancer, diabetes, and heart disease.
How Pomegranate Prevents Cancer
In general, daily fruit consumption is recommended to help cancer prevention. Pomegranate is a great resource to incorporate into your diet to prevent various cancers.
Pomegranates have high antioxidant levels, which prevent inflammation and cancer progression. The antioxidants found in pomegranates can help prevent free radicals from attacking tissues. Antioxidants help fight off excess free radicals, whose oxidative damage can cause cancer. (2)
This effect is primarily driven by punicalagins–antioxidants found in the peel of pomegranates.
Punicalagins have been found to be much stronger and potent than even some commonly consumed antioxidants, such as those in green tea and red wine. (3)
Some studies have shown that pomegranates can specifically inhibit prostate cancer development. However, more studies must be done to confirm this finding. (4)
Similarly, pomegranates can kill breast cancer cells and inhibit them from reproducing. Again, only preliminary research has been completed on this facet of pomegranate antioxidant activity. (5)
How Pomegranate Prevents Diabetes
In addition to antioxidants, which help lower inflammatory markers that typically lead to diabetes development, pomegranates are loaded with fiber.
Fiber helps prevent diabetes because it makes you fuller. In turn, you will eat less and feel satisfied for a longer period of time, avoiding overeating
How Pomegranate Prevents Cardiovascular Diseases
- Blood Pressure: High blood pressure can lead to severe consequences, such as heart attack and stroke. Studies have shown that pomegranates help lower blood pressure by preventing LDL cholesterol particles from oxidizing. This prevents LDL cholesterol from clumping in your blood vessels. (6) Studies have shown that pomegranates can directly improve blood pressure. (6)
- Punicic Acid: Punicic acid is the main fatty acid found in pomegranates. Punicic acid is commonly found within the pomegranate seed oil. This acid helps protect against heart disease by lowering triglyceride levels and improving the overall triglyceride-HDL (good) cholesterol ratio. (7)
- Copper: Copper is a trace element that plays a number of essential roles on our body. Pomegranates are an excellent source of copper. Low levels of copper have been linked to increased cardio-metabolic factors and, therefore, increased risk of heart disease. (8)
- There are also a number of studies that have shown decreases in bad LDL cholesterol after consuming pomegranates. (14)
Pomegranate Promotes a Number of Health Benefits
Pomegranates not only help to prevent diseases, but support and promote the function of several important systems in our bodies.
How Pomegranate Promotes Digestive Health
- Pomegranates contain a good supply of water. They also have plenty of fiber, which can help feed the good bacteria, promoting a healthy gut and microbiome. As a result of the water and fiber content, pomegranates help you maintain regular bowel movements and good digestive health. (1)
How Pomegranate Prevents Arthritis
- Antioxidants help prevent arthritis and common joint pains that develop as we age. It has been found in studies that pomegranate also blocks the activity of specific enzymes, such as COX-2, that are catalysts in the development of osteoarthritis. (9)
Further research needs to be done on human samples before confirming this specific activity.
How Pomegranate Prevents Erectile Dysfunction
Oxidative damage can even impact erectile tissue. Pomegranates have preliminarily been shown to help increase blood flow and erectile response. However, more human studies are needed to confirm this connection. (10)
How Pomegranate Prevents Infections
Punicic acid and punicalagins, as well as other plant compounds found in pomegranates, have been shown to fight against microorganisms. These anti-fungal and anti-bacterial effects can help prevent infections, such as gingivitis. (11)
How Pomegranate Promotes Memory
Some studies have shown that pomegranate can help improve memory. However, more studies must be done to confirm this relationship. (12)
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