tokenpocketkeep官方下载|pomegranate

10 Health Benefits of Pomegranate

10 Health Benefits of Pomegranate

Health ConditionsFeaturedBreast CancerIBD MigraineMultiple Sclerosis (MS)Rheumatoid ArthritisType 2 DiabetesSponsored TopicsArticlesAcid RefluxADHDAllergiesAlzheimer's & DementiaBipolar DisorderCancerCrohn's DiseaseChronic PainCold & FluCOPDDepressionFibromyalgiaHeart DiseaseHigh CholesterolHIVHypertensionIPFOsteoarthritisPsoriasisSkin Disorders and CareSTDsDiscoverWellness TopicsNutritionFitnessSkin CareSexual HealthWomen's HealthMental Well-BeingSleepProduct ReviewsVitamins & SupplementsSleepMental HealthNutritionAt-Home TestingCBDMen’s HealthOriginal SeriesFresh Food FastDiagnosis DiariesYou’re Not AlonePresent TenseVideo SeriesYouth in FocusHealthy HarvestThrough An Artist's EyeFuture of HealthPlanHealth ChallengesMindful EatingSugar SavvyMove Your BodyGut HealthMood FoodsAlign Your SpineFind CarePrimary CareMental HealthOB-GYNDermatologistsNeurologistsCardiologistsOrthopedistsLifestyle QuizzesWeight ManagementAm I Depressed? A Quiz for TeensAre You a Workaholic?How Well Do You Sleep?Tools & ResourcesHealth NewsFind a DietFind Healthy SnacksDrugs A-ZHealth A-ZConnectFind Your Bezzy CommunityBreast CancerInflammatory Bowel DiseasePsoriatic ArthritisMigraineMultiple SclerosisPsoriasisFollow us on social mediaHealthlineHealth ConditionsDiscoverPlanConnectSubscribeNutritionSpecial DietsHealthy EatingFood FreedomConditionsFeel Good FoodProductsVitamins & SupplementsSustainabilityWeight ManagementNutritionEvidence BasedWhat are the Health and Nutritional Benefits of Pomegranate?Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT, Nutrition — By Lauren Panoff, MPH, RD — Updated on January 11, 2024Pomegranates 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. Share on PinterestKristin Duvall/Stocksy United1. Packed with nutrientsOverall, 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: Calories: 234Protein: 4.7 grams (g)Fat: 3.3 gCarbohydrates: 52 gFiber: 11.3 gVitamin C: 32% of the Daily Value (DV)Folate: 27% of the DVMagnesium: 8% of the DVPhosphorus: 8% of the DVPotassium: 13% of the DVKeep 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.SUMMARYPomegranates in their whole fruit form are low in calories and fat and high in fiber, vitamins, and minerals.2. Rich in antioxidantsAntioxidants 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.Getting antioxidants from fruits such as pomegranates is a great way to support overall health and prevent disease.SUMMARYPomegranates are rich in an array of antioxidants that help protect your cells from free radical damage.3. May help keep inflammation at bayChronic 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.While more research is needed, research shows that consuming pomegranate juice can reduce certain markers of inflammation.SUMMARYAlthough more research is needed, pomegranates contain compounds that may help prevent chronic inflammation associated with disease.4. May have anticancer propertiesResearch 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.Plus, according to older research, pomegranate extract may be beneficial for prostate cancer.SUMMARYPomegranate has been observed to have anticancer effects. It may slow tumor growth and spread and reduce inflammation, although more research is needed to learn more.5. May offer heart health benefitsThere 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.SUMMARYCompounds in pomegranate may reduce blood pressure, decrease plaque buildup, and reduce chest pain. 6. Support urinary healthTest-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.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.SUMMARYCertain compounds in pomegranate may help prevent kidney stones.7. May have antimicrobial propertiesPomegranate compounds may help fight harmful microorganisms.For instance, they may protect oral health by reducing the growth of germs that can contribute to bad breath and tooth decay.SUMMARYPomegranates contain compounds that help fight off potentially harmful bacteria, fungi, and yeasts — particularly germs in the mouth that can cause bad breath and tooth decay.8. May improve exercise enduranceThe polyphenols in pomegranates may increase exercise endurance.One small study found that pomegranate extract increased time to exhaustion and improved performance in trained cyclists.Other research has found that pomegranate supplements may improve both endurance and muscle recovery.However, research using pomegranate juice has found no benefit for muscle recovery after exercise, indicating that more studies are needed.SUMMARYPomegranates contain compounds that may improve endurance and recovery.9. Good for your brainPomegranates contain antioxidants called ellagitannins, which help reduce inflammation in the body.Some studies have found that ellagitannins may help protect the brain against Alzheimer’s and Parkinson’s disease by reducing oxidative damage and increasing the survival of brain cells.Ellagitannins are believed to produce a compound in the gut called urolithin A, which has been studied for its ability to reduce inflammation in the brain and delay the onset of cognitive diseases.Nonetheless, more research is needed.SUMMARYCompounds in pomegranate may help protect brain health and prevent Alzheimer’s disease and Parkinson’s disease.10. Supports digestive healthEating pomegranate may help support the health of your gut microbiome, which plays a key role in many aspects of health.Test-tube research 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 essential for digestive health and may protect against some digestive conditions.SUMMARYPomegranate arils are also rich in fiber, which serves as fuel for probiotics and helps prevent certain digestive health conditions.Frequently asked questionsWhat happens if you eat pomegranates daily?Research suggests drinking pomegranate juice every day for 2 months may lower systolic blood pressure, diastolic blood pressure, or both in some people. A placebo-controlled 2022 study indicated that daily supplementation with oral pomegranate extract may reduce the appearance of severe wrinkles, improve skin microbiome (microorganisms), and lower skin oil production, among other skin and general health benefits. A 2023 systematic review also found that consuming pomegranates every day can improve cognitive function in healthy individuals and lower the chance of cognitive impairment. Cognitive refers to processes related to learning, remembering, and understanding information. If you live with diabetes, you may want to ask your doctor about eating pomegranates every day since the fruit has a high sugar content. Why is pomegranate a superfood?In lay terms, superfoods are nutrient-dense foods that have the potential to benefit your health when you eat them regularly. Some people may consider pomegranates a superfood because of their anti-inflammatory properties and high content in fiber, vitamins, antioxidants, and minerals.Is pomegranate good for kidney health?Research in humans is limited when it comes to the benefits of pomegranates for kidney health. However, foods that are high in antioxidants may offer benefits for the whole body, including the kidneys. If you live with kidney disease, however, you may want to discuss eating pomegranates with your healthcare professional because of the fruit’s high potassium content and potential to interact with some medications.Is it okay to eat pomegranate seeds?Pomegranate seeds are edible and can be a great source of many essential vitamins.Is pomegranate the healthiest fruit in the world?Pomegranate is highly nutritious and can be a great addition to a balanced diet. However, all fruits offer a unique set of nutrients, so be sure to enjoy pomegranates alongside a variety of other healthy fruits.Who should not have pomegranates?Pomegranate may interact with certain medications, including drugs used to treat high blood pressure. The fruit is also high in sugar and potassium. Therefore, consider asking your healthcare professional if you live with diabetes or kidney disease, or take any type of medication.The bottom linePomegranates are rich in antioxidants, fiber, and a variety of vitamins and minerals.Pomegranates may also help protect against cancer, support exercise endurance, and prevent harmful germs.Although human research on some of these potential benefits is lacking, it’s safe to say that pomegranate is a tasty, nutritious addition to your diet.Just one thingTry this today: Next time you go to the store, grab a pomegranate! To easily remove the arils, cut the fruit in half, submerge it in water, and peel out the arils using your fingers. Enjoy as a snack or sprinkle onto avocado toast, salads, yogurt, or smoothies.Was this helpful? Last medically reviewed on January 11, 2024How we reviewed this article:SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.https://www.ncbi.nlm.nih.gov/books/NBK559033/Akbar A, et al. (2022). High fiber diet.https://pubmed.ncbi.nlm.nih.gov/30350760/Ammar A, et al. (2018). Effects of pomegranate supplementation on exercise performance and post-exercise recovery in healthy adults: a systematic review.Chakkalakai M, et al. (2022). Prospective randomized double-blind placebo-controlled study of oral pomegranate extract on skin wrinkles, biophysical features, and the gut-skin axis.Chan L-P, et al. (2021). Fermented pomegranate extracts protect against oxidative stress and aging of skin. Danesi F, et al. (2017). Could pomegranate juice help in the control of inflammatory diseases?https://pubmed.ncbi.nlm.nih.gov/31806905/Furman D, et al. (2019). Chronic inflammation in the etiology of disease across the life span.Ghaemi F. (2023). Impact of pomegranate juice on blood pressure: A systematic review and meta-analysis. https://pubmed.ncbi.nlm.nih.gov/27940244/Henning MS, et al. (2017). Pomegranate ellagitannins stimulate the growth of Akkermansia muciniphila in vivo.https://pubmed.ncbi.nlm.nih.gov/31315227/Hills RD Jr, et al. (2019). Gut microbiome: profound implications for diet and disease.https://pubmed.ncbi.nlm.nih.gov/33967490/Jayan L, et al. (2020). Evaluation of antifungal activity of mint, pomegranate, and coriander on fluconazole-resistant Candida glabrata.https://pubmed.ncbi.nlm.nih.gov/29729421/Khwairakpam AD, et al. (2018). Possible use of punica granatum (pomegranate) in cancer therapy.https://pubmed.ncbi.nlm.nih.gov/31892167/Kujawska M, et al. (2019). Neuroprotective effects of pomegranate juice against Parkinson's disease and presence of ellagitannins-derived metabolite-urolithin a-in the brain.https://pubmed.ncbi.nlm.nih.gov/31337122/Lamb KL, et al. (2019). No effect of tart cherry juice or pomegranate juice on recovery from exercise-induced muscle damage in non-resistance trained men.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10003857/Mansoor K, et al. (2023). Impact of pomegranate juice on the pharmacokinetics of CYP3A4- and CYP2C9-mediated drugs metabolism: a preclinical and clinical review.Molani-Gol R, et al. (2023). Pomegranate and cognitive performance: A systematic review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7918969/Mulcahy Toney A, et al. (2021). Immunomodulatory role of urolithina on metabolic diseases.https://pubmed.ncbi.nlm.nih.gov/29518971/Nirumand MC, et al. (2018). Dietary plants for the prevention and management of kidney stones: preclinical and clinical evidence and molecular mechanisms.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3549301/Paller CJ, et al. (2013). A randomized phase II study of pomegranate extract for men with rising PSA following initial therapy for localized prostate cancer.https://pubmed.ncbi.nlm.nih.gov/28913846/Razani Z, et al. (2017). Cardioprotective effects of pomegranate (punica granatum) juice in patients with ischemic heart disease.https://pubmed.ncbi.nlm.nih.gov/30925733/Torregrosa-García A, et al. (2019). Pomegranate extract improves maximal performance of trained cyclists after an exhausting endurance trial: a randomised controlled trial.https://pubmed.ncbi.nlm.nih.gov/25085198/Tracy CR, et al. (2014). Oxidative stress and nephrolithiasis: a comparative pilot study evaluating the effect of pomegranate extract on stone risk factors and elevated oxidative stress levels of recurrent stone formers and controls.http://fdc.nal.usda.govU.S. Department of Agriculture, Agricultural Research Service. (2019). FoodData Central.https://pubmed.ncbi.nlm.nih.gov/31838294/Veloso J, et al. (2020). Potential antibacterial and anti-halitosis activity of medicinal plants against oral bacteria.https://pubmed.ncbi.nlm.nih.gov/31298147/Vučić V, et al. (2019). Composition and potential health benefits of pomegranate: a review.https://pubmed.ncbi.nlm.nih.gov/35052533/Xu J, et al. (2021). Punicalagin regulates signaling pathways in inflammation-associated chronic diseases.https://pubmed.ncbi.nlm.nih.gov/265593Yuan T, et al. (2016). Pomegranate's neuroprotective effects against Alzheimer's disease are mediated by urolithins, its ellagitannin-gut microbial-derived metabolites. 94/https://pubmed.ncbi.nlm.nih.gov/28608832/Zhao C, et al. (2017). Fruits for prevention and treatment of cardiovascular diseases.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808884/Zhou Y, et al. (2016). Dietary natural products for prevention and treatment of liver cancer.Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.Current VersionJan 11, 2024Written ByLauren PanoffEdited BySandra Silva Casabianca MScMedically Reviewed ByJerlyn Jones, MS MPA RDN LD CLTCopy Edited ByCopy EditorsJun 6, 2023Written ByLauren PanoffEdited ByAlina SharonMedically Reviewed ByJerlyn Jones, MS MPA RDN LD CLTCopy Edited ByCopy EditorsVIEW ALL HISTORY Share this articleMedically reviewed by Jerlyn Jones, MS MPA RDN LD CLT, Nutrition — By Lauren Panoff, MPH, RD — Updated on January 11, 2024Read this nextWhat Is Dragon Fruit and Does It Have Health Benefits?By Franziska SpritzlerLearn more about the dragon fruit, also called pitaya. What it is, what it looks like, nutrition facts, health benefits and how to eat it.READ MORELychees 101: Nutrition Facts and Health BenefitsBy Atli Arnarson BSc, PhDThis is a detailed review of lychees. Nutrition facts, health benefits, adverse effects and an in-depth look at the science behind lychees.READ MORELongan Fruit vs. Lychee: Health Benefits, Nutrition Information, and UsesMedically reviewed by Natalie Butler, R.D., L.D.READ MORE10 Proven Health Benefits of BlueberriesBy Joe Leech, MSBlueberries are highly nutritious and among the world's most powerful sources of antioxidants. Here are 10 evidence-based health benefits of…READ MOREHow Much Fruit Should You Eat per Day?This article reviews how many servings of fruit you should eat per day. Fruit is nutritious and healthy, but some people are worried about the sugar…READ MORE10 Impressive Health Benefits of ApplesBy Ariane Lang, BSc, MBA and Kerri-Ann Jennings, MS, RDApples are a popular fruit grown and enjoyed around the world. This article explores the top ten apple benefits, backed by science.READ MOREIs Fruit Good or Bad for Your Health? The Sweet TruthBy Kris Gunnars, BScFruits are very nutritious and contain lots of fiber and antioxidants. However, some people think they can be harmful because of the sugar they…READ MORE11 Reasons Why Berries Are Among the Healthiest Foods on EarthBy Franziska SpritzlerBerries are among the healthiest and most nutritious foods on earth. Here are 11 ways that eating berries can improve your health.READ MORE8 Emerging Benefits of Pineapple JuiceBy Alina Petre, MS, RD (NL)Pineapple juice contains a variety of vitamins, minerals, and beneficial plant compounds that may protect you from disease. Here are 7 emerging…READ MORECaffeine May Help Prevent Weight Gain and Reduce Risk of Joint DiseasesCaffeine may help prevent obesity and reduce your risk joint diseases such as osteoarthritis, a new study finds.READ MOREAbout UsContact UsPrivacy PolicyPrivacy SettingsAdvertising PolicyHealth TopicsMedical AffairsContent IntegrityNewsletters© 2024 Healthline Media LLC. All rights reserved. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. See additional information. See additional information.© 2024 Healthline Media LLC. All rights reserved. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. See additional information. See additional information.AboutCareersAdvertise with usOUR BRANDSHealthlineMedical News TodayGreatistPsych CentralBezzy

Pomegranate - Wikipedia

Pomegranate - Wikipedia

Jump to content

Main menu

Main menu

move to sidebar

hide

Navigation

Main pageContentsCurrent eventsRandom articleAbout WikipediaContact usDonate

Contribute

HelpLearn to editCommunity portalRecent changesUpload file

Search

Search

Create account

Log in

Personal tools

Create account Log in

Pages for logged out editors learn more

ContributionsTalk

Contents

move to sidebar

hide

(Top)

1Etymology

2Description

Toggle Description subsection

2.1Fruit, sarcotesta and seeds

3Cultivation

Toggle Cultivation subsection

3.1Varieties

3.2Cultivars

4Production and export

5History

6Use

Toggle Use subsection

6.1Culinar