Health benefits of Pomegranate Juice - 24 Benefits

Health benefits of Pomegranate Juice -The pomegranate (Punica granatum) is a fruit bearing  shrub or small tree .It belongs to the family of Lythraceae

The exocarp (outer skin) of  pomegranate is thick,leathery and inedible, but there are many nutritionally rich edible seeds called arils within the fruit.

People consume this fruit either as raw or in the form of pomegranate juice.

Pomegranate juice nutrition facts 

one cup of arils (174 grams) contains :

•Protein: 3 grams

•Vitamin C: 30% of the RDI

•Vitamin K: 36% of the RDI

•Folate: 16% of the RDI

•Potassium: 12% of the RDI

•Fiber: 7 grams

Here RDI means Recommended dietary intake

The following are the Health benefits of pomegranate juice .

1.Antioxidant activity

Pomegranate contains high levels of  potent antioxidants  “Punicalagins”.  Punicalagins can be metabolized into Urolithins and ellagic acid which have lesser anti-oxidant properties than punicalagins. 

Punicalagins  possess  three times more antioxidants properties  than green tea  and  red wine. The antioxidants present in pomegranate juice can removes free radicals, protects cells from damage.

2.Anti-inflammatory activity

Pomegranates have powerful anti-inflammatory properties, which are largely mediated by the antioxidant properties of the punicalagins.

Test-tube studies have shown that they can reduce inflammation in the gastro intestinal tract, as well as in breast cancer and colon cancer cells 

One 12-week study in people with diabetes found that 250 ml of pomegranate juice per day decreased the inflammatory markers CRP by 32% and interleukin-6 by 30% .

3.Prostate Cancer

Lab reports shows that pomegranate extract may slow down cancer cell reproduction and even induce cell death  or apoptosis  of cancer cells .

Men whose prostate-specific antigen PSA(blood marker for prostrate cancer)  levels double in a short period of time are at higher risk of death due to prostate cancer.

According to a human study  drinking 8 ounces (237 ml) of pomegranate juice a day increased the doubling time of PSA from 15 months to 54 months .

Similar results were found using pomegranate extract POMx in a follow up study.

There have been good results in studies so far but still longterm studies are needed to prove the anti cancer effect of pomegranate juice.

4.Breast Cancer

Breast cancer is generally found in women.

Extract of Pomegranate may inhibit the production of breast cancer cells and causes cell death .More research is needed to prove the anti cancer effect of pomegranate juice.

5.Vitamin C

A single pomegranate juice has more than 40 percent of Vitamin C needed for human body. When pasteurized this Vitamin C can be broken down, so prepare  pomegranate juice freshly  in home to get the most of the nutrient.

6.Lower Blood Pressure

High blood pressure (hypertension) causes strokes and heart attacks.

In one study, people with hypertension were given 150 ml of pomegranate juice daily for two weeks. A  significant reduction in blood pressure  was noticed in the study .

Other studies have found  decrease in systolic blood pressure, which is the upper number in a blood pressure reading .

But still more research is needed to determine the effect of pomegranate juice on decreasing overall blood pressure in the long term.

7.Fight Arthritis and Joint Pain

According to laboratory studies flavonols present in the extract of  pomegranate can block enzymes that damages joints in people with osteoarthritis and cartilage damage.

This extract also relieved arthritis in mice, but further evidence is needed in  human-based studies.

Research is going on for its potential effects on rheumatoid arthritis, osteoporosis and other types of arthritis and  inflammation of joints.

8.Lower Your Risk of Heart Disease

Heart disease  is a complicated disease and is caused by many factors . Hear disease is the the world's most common cause of premature death.

Punicic acid, a fatty acid present in pomegranate, may help to  protect against heart disease .

The pomegranate juice improves blood flow and keeps the arteries from becoming thick and stiff. It may also slow  down the growth of plaque and buildup of cholesterol in the arteries.

A 4-week study in a group with 51  people having  high triglyceride levels showed that intake of 800 mg of pomegranate seed oil per day significantly lowered their triglyceride levels and enhanced the triglyceride-HDL ratio .

In another study intake of pomegranate juice  in people with type 2 diabetes and high cholesterol level  there was a significant reduction  in  LDL cholesterol (Bad cholesterol) .

Both animal and human studies has shown that  intake of Pomegranate juice  protects LDL cholesterol particles from oxidation, which is one of the key process  in the pathway towards heart disease .

But pomegranate  may act against the blood pressure and cholesterol medications like statins.

So,consult your doctor before taking the pomegranate juice or taking any pomegranate supplement.

9.Treating Erectile Dysfunction

Oxidative stress is shown to cause decrease fertility in women and sperm dysfunction.

Pomegranate juice is rich in antioxidants and has ability to impact oxidative stress which makes it a powerful fertility aid. 

In rabbits Pomegranate juice has shown to help increase flow of blood and erectile response .

In a research conducted in a group of 53 men with erectile dysfunction, pomegranate showed to have some positive effect but it was statistically not significant .

10.Fights Bacterial and Fungal Infections

The compounds present  in pomegranate can help to fight harmful microbes .

Chemicals in pomegranate  have  shown to fight some types of bacteria and  the yeast Candida albicans .

The anti-fungal and anti-bacterial effects may also be protective against infections and inflammation in oral cavity. This includes like periodontitis , denture stomatitis , gingivitis .

11. Improving Memory

In a study on surgery patients it was  found that intake of 2 grams of pomegranate extract prevented loss in memory after surgery .

In another study in a group of  28 older adults with memory complaints it was that found that intake of 8 ounces of pomegranate juice a day significantly enhanced markers of visual and verbal memory .

12.Improving Exercise Performance

Pomegranate improves exercise capability as it is rich in dietary nitrates.

A research conducted  in a group of 19 athletes running on a treadmill has shown that 1 gram of pomegranate extract 30 minutes before exercise significantly increased the blood flow and delays the onset of fatigue and increases exercise capacity .

It also reduces oxidative damage caused due to exercise.But still more studies are needed to confirm the effect of pomegranate on physical performance.

13.Diabetes

The effects of pomegranate on diabetes is still unknown , it may help to reduce  insulin resistance and lower blood sugar level.

Although Pomegranate juice has fructose, it does not increase the blood sugar levels like other fruit juices .

In research conducted on diabetic patients ,intake of pomegranate juice for 2 weeks showed no significant increase in the blood sugar level .

14.Anti Viral

Pomegranate  is rich in Vitamin C and immunity boosting nutrients like vitamin E.It  fights infections and prevent illness. Pomegranates have shown antibacterial and antiviral effects in laboratory tests.

15.Alzheimer's disease protection

Pomegranate juice is rich in  antioxidants .High concentration  of these anitioxidants are believed to halt the progress of Alzheimer disease and protects memory.

16.Digestion

Pomegranate juice reduces gut inflammation and improves digestion capacity. It may be useful for people suffering with ulcerative colitis , Crohn’s disease and other inflammatory bowel diseases.

Pomegranate juice contains high amount of dietary fiber, both insoluble and soluble and helps in improving digestion and regulating the bowel movement. 

It has no cholesterol or saturated fats, it is highly recommended for those aiming for weight loss.

17.Vitamin Rich

Pomegranate juice is a good source of folate, potassium, and vitamin K ,Vitamin C ,Vitamin E.

18.Treating diarrhea and dysentery

Pomegranate juice may be  beneficial  in the treating of diarrhea and dysentery as it plays a major role in the secretion of enzymes which enhances digestion process.

But there are conflicting beliefs and research on whether intake of pomegranate juice helps or worsens diarrhea, most of the doctors recommend avoiding it until the symptoms are subsided.

19.Anaemia

Deficiency of iron causes anaemia. Pomegranate juice contains good amount of Iron(Fe) and  helps to  overcoming iron deficiency in blood .

20.Anti aging

Adding pomegranate juice  to diet can slow down the ageing process by reducing wrinkles and fine lines caused by  exposure  to sun.

21.Healing scars

Pomegranate can regenerate epidermal and dermal cells of skin.It hastens wound healing process.

Pomegranate seed oil also contains skin friendly nutrients which helps in strengthening and regeneration of the epidermis.

22.Hormonal Balance

Pomegranate contains ellagic acid which helps to maintain hormone balance in body.This is helpful for people who have high oestrogen level in body.

23.Skin cancer

Pomegranate possess strong anti-tumor, anti-oxidant properties due to anthocyanins and hydrolysable tannins. Ellagic acid(polyphenol antioxidant compound) in pomegranate inhibits skin cancer

24.Skin texture

Pomegranate increases the life of fibroblasts.These fibroblasts are responsible for production of elastin and collagen which helps in tightening of skin and prevents formation of wrinkles.

These are the Health benefits of pomegranate juice .We will keep updating the Health benefits of pomegranate juice .

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