Health and Nutrition
History
The deep ruby-hued pomegranate has been a symbol of abundance since biblical times and holds significance for many of the world’s religions. Thanks to its many seeds or arils, pomegranates have long symbolized fertility.
Growing
Pomegranates grow throughout Asia, Africa, India, the Mediterranean and California, needing at least six hours of sun each day to flourish. The trees prefer well-drained soil, low humidity and plenty of air circulation to flower and fruit. Trees become mature after two to three years and can live for up to 200 years.
Medicine
The pomegranate’s medicinal uses have also been touted for centuries. Not only the fruit itself, but the rind, skin, flower and scarlet juice have been used to treat various ailments, most namely gastrointestinal issues. These days we attribute the health benefits of pomegranate to its high phytonutrient content.
Health
The health benefits of the pomegranate are wide-ranging, offering support to many areas in the body. While research continues to expand the range of benefits, here are the systems with the most research behind them:
Nutrition Facts
Heart
Heart disease remains the number one killer of both men and women in the United States. Contributing to heart disease is a condition called atherosclerosis, which is the buildup of sticky plaque inside the arteries. This limits the flow of blood to vital organs inside your body. Pomegranates have been found to contain powerful antioxidants (tannins and anthocyanins) that fight the free radicals that can cause damage in the body.
One study found that the antioxidants in pomegranate juice protected against atherosclerosis and have the ability to decrease blood pressure.
Gut
Research over the last 20 years has highlighted the importance of our gut in relation to our overall health. This is largely due to the fact that a staggering 70 to 80% of our immune cells are found in the gut. Pomegranates are now being studied for their beneficial effects on the gut microbiome.
Pomegranate powder (made from pomegranate juice) has prebiotic benefits. Prebiotics are the fuel that helps probiotics, aka “good bacteria” thrive in the gut, helping to keep us healthy. A study done using pomegranate powder found that it helped good bacteria thrive while reducing the growth of bad bacteria in the gut.
Brain
Memory loss is a typical sign of the aging process and can start in our forties. Inflammation in the brain is linked to memory loss. A polyphenol in pomegranate called ellagitannin can fight inflammation as well as oxidation in the brain. A 12-month study done on over 250 middle-aged and older adults (50 to 75 years old) found that 8 ounces of pomegranate juice daily stabilized the ability to learn visual information.
Anti-Cancer
Studies on both humans and animals are promising in the area of cancer. Multiple studies show a beneficial effect of pomegranates on the growth of prostate cancer cells. Others show similar benefits for pomegranate peel and seeds in breast cancer that is estrogen receptor positive. Several studies show that pomegranate polyphenols are anti-estrogenic, which may help slow the growth of estrogen-dependent tumors.
Dental Health
The red color in the pomegranate skin and seeds comes from an antioxidant called anthocyanin. And when pomegranates are pressed commercially for the juice we find at the store, the antioxidant level is higher than if you were to only press the seeds for juice.
Oral diseases, like gingivitis, start with plaque–a sticky substance made up of food, saliva and bacteria. One intriguing study found that a pomegranate juice mouth rinse reduced the number of bacteria in the mouth by 32%.
Physical Endurance
Pomegranates may help improve muscle recovery and exercise performance and reduce soreness after workouts. A study on amateur male cyclists found that pomegranate extract had the ability to prolong the length of time before the participants were exhausted and may help to restore strength in exercise-damaged muscles.
The pomegranate is truly a magical fruit! In fact, you might call it a superfood thanks to its multiple health benefits throughout the body. Pomegranate research is exciting, and we can’t wait to see what other advantages are discovered next.