Pomegranate Health Benefits
Pomegranates have a rich history. They appear in Greek mythology,
Egyptian tomb paintings, and are even mentioned in the Old Testament.
Did these ancient cultures hold the pomegranate in such high esteem for
their aesthetic beauty or is there more to the pomegranate story? There
is evidence that over 2000 years ago the people of the Mediterranean
used various parts of the pomegranate to treat a variety of ailments.
Modern
science suggests this unique fruit does indeed provide health benefits.
Pomegranates are high in polyphenols, including flavonoids and tannins.
These plant chemicals (also called phytochemicals) act as antioxidants,
decreasing oxidation in the body and protecting cells from free radical
damage. The antioxidants in pomegranates also reduce inflammation and
may have anti-aging effects. You won’t see the 122 phytochemicals
found in pomegranate juice listed on the nutrition facts label. What
you will see is that an 8 oz serving has 150 calories, is a good source
of folate and potassium, and very good source of vitamin K. The juice
also provides 5% of your daily value for vitamins E, B6, and
pantothenic acid. The edible portions of the fruit are the seeds which
contain two parts. The aril is the colorful pulp filled sac that houses
a tiny seed called the embryo which can be soft or hard. There are
hundreds of arils in each pomegranate. The fruit is a bit challenging
to eat but that’s what makes it fun. One medium pomegranate
yields about 5 oz of fruit delivering 100 calories. Eating the whole
seeds with the embryo has the added benefit of fiber and provides about
40% of the daily requirement for vitamin C. Commercial pomegranate
juice has been pasteurized for safety, which destroys the vitamin C.
Heart Health There
is a significant body of research indicating that pomegranates boost
heart health. Studies reveal that the diverse and rich antioxidant
content decreases inflammation and thickening of the artery walls.
Pomegranate juice also seems to prevent blood cells called platelets
from clumping together, reducing the buildup of cholesterol and plaque.
Other research indicates reduction of blood cholesterol and blood
pressure when pomegranate juice is included in a well-balanced diet.
Scientists attribute heart healthy benefits to polyphenols, including
anthocyanins, which are plant pigments that give the pomegranate its
attractive red hue. Anthocyanins also add nutritional value to other
berries such as strawberries and blueberries. Although a pomegranate
has no resemblance to these other fruits the edible portion is a berry.
More
clinical research is needed as a number of the studies investigating
pomegranates role with heart health were conducted with small sample
sizes. Also, keep in mind that consuming the fruit or juice in its
whole unprocessed state is always best. The 2009 article
“Pomegranate juice: a heart–healthy fruit juice,”
published in Nutrition Reviews states, “Observational studies and
clinical trials investigating the cardiovascular health benefits of
fruits and vegetables, attribute these effects to the combination of
phytochemicals, fiber, and other nutrients in whole food intake, rather
than the sole effects of an individual component.” This Oklahoma
State University report recommends that pomegranate juice be included
in a heart-healthy diet.
Cancer Pomegranate’s
high antioxidant content also has scientists investigating a potential
role in decreasing the risk of certain cancers. Most studies have
focused on the ability of pomegranate juice or juice concentrate to
inhibit the growth of prostate, breast, colon and lung cancer. There
are several pathways that seem to slow the growth of cancer cells. The
ellagitannins found in pomegranates have the ability to prevent cancer
cells from becoming mobile. Studies also show reduced blood supply to
tumors which prevents cancer cells from obtaining nutrients. This was
demonstrated in a 2008 study published in the International Journal of
Oncology. Mice that had been inoculated with human prostate cancer
cells received a four week treatment of pomegranate juice extract. The
results showed a significant decrease in tumor size and tumor vessel
density. Health organizations, including the American Institute for
Cancer Research, caution that most studies have been done in test tubes
or with animals. More research is needed to determine specific
anti-tumor-promoting effects in humans.
Other Considerations Health
benefits still under investigation include antiviral and antibacterial
properties. Pomegranates also have an anti-inflammatory effect which
some studies suggest are beneficial for individuals with arthritis.
How
much is needed to get health benefits? Research has shown some heart
health benefits from as little as two ounces of pomegranate juice a
day. This is good news because an eight ounce serving contains 31 grams
of sugar. Individuals taking prescription medications who want to add
pomegranates to their diet should first discuss the possibility of
drug-nutrient interaction with their physician or pharmacist. The high
vitamin K content may counteract the work of blood thinners. Also,
pomegranate may affect how quickly the liver breaks down certain
medications including prescription drugs for lowering blood pressure
and cholesterol.
Consumer
demand for pomegranates has increased
considerably in the past decade. The slightly tart flavor balanced with
a refreshing sweetness appeals to many. Individuals are also becoming
more aware of pomegranate’s reputation as a healthy choice. As
awareness of health benefits increases, more individuals are choosing
pomegranates as a delicious addition to a healthy diet.
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