Benefits of Pomegranate
Scientific name: Punica granatum
Family: Lythraceae
Genus: Punica
Kingdom: Plantae
Order: Myrtales
Pomegranates are red pearls like looking fruit which are native to Iran and northern India but are now grown extensively in warm-weather Mediterranean climates and certain parts of the United States. This fruit is very low in calories but has very good antioxidants and other vitamins & minerals. they also have polyphenolic compounds which including punicalagins, anthocyanins, and hydrolyzable tannins. There is some evidence that polyphenols help protect against diseases in your heart and blood vessels
Each seed of pomegranate is called arils and an average pomegranate with arils contribute below nutrients.
- Calories: 234
- Protein: 4.7 grams (g)
- Fat: 3.3 g
- Carbohydrates: 52 g
- Fiber: 11.3 g
- Vitamin C: 32% of the Daily Value (DV)
- Folate: 27% of the DV
- Magnesium: 8% of the DV
- Phosphorus: 8% of the DV
- Potassium: 13% of the DV
Healthy Benefits of Pomegranates
1) Good for Urinary Health
Pomegranates study have found that its a very agent to reduce the formation of Kidney stones. pomegranate extract can help regulate the concentration of oxalates, calcium, and phosphates in the blood, which are common components of kidney stones. The antioxidant properties prevent bacteria from latching onto the walls of the bladder, while Vitamin C helps to boost the immune system and fight off infections.
2) Has Anticancer properties
Pomegranate 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. The antioxidants and flavonoids in pomegranate, they help to prevent free radicals from damaging your cells. In some early studies, pomegranates show potential to prevent prostate, breast, lung, and colon cancers. And studies in animals have shown that eating pomegranates may help prevent lung, skin, colon, and prostate tumors from growing. But more research is needed to better understand these effects on humans.
3) Supports to reduce Blood pressure and good Heart health
Polyphenolic Compounds in pomegranate may reduce blood pressure, decrease plaque buildup, and reduce chest pain. there was a study conducted on people with heart disease, drinking pomegranate juice on regular basis has see a significant reduction in the frequency and severity of chest pain, as well as certain biomarkers that suggest a protective effect on heart health.
4) Reduces Blood Sugar spikes
As per study drinking half cup of crushed pomegranate juice every day for 6 weeks lowered blood pressure in people with type 2 diabetes. Another study showed that pomegranate seed oil also reduced fasting blood sugar levels in people with type 2 diabetes, although it did not seem to change insulin levels. Early studies have suggested that people with type 2 diabetes who began to drink pomegranate juice showed an improvement in insulin resistance, but more research is needed to confirm these findings.
5) Supports digestive system
Early research shows that pomegranates may have prebiotic effects. Prebiotics are substances in your food that your helpful gut bacteria break down for nutrients. Feeding your good gut bacteria helps support the health of your digestive system. Your gut microbiome plays an important role in protecting you from chronic diseases, such as inflammatory bowel disease (IBD), type 2 diabetes, heart and blood vessel disease, and colorectal cancer. Whole pomegranate seeds also have a lot of fiber, which is another way to help keep your digestive system healthy.
6) Supports Brain Health and joints Health
The compound Ellagitannins, which are polyphenols found in pomegranates, helps to reduce inflammation throughout your body. Early studies have shown that ellagitannins may help protect your brain against Alzheimer’s disease and Parkinson’s disease by fighting the destructive effects of free radicals and inflammation in your brain. A systematic review of studies in test tubes, animals, and humans showed that the antioxidants in pomegranates may help ease symptoms and prevent complications in people with rheumatoid arthritis. Another study showed that pomegranate may also prevent osteoarthritis, which is the most common, wear-and-tear type of arthritis.
Types of Pomegranates
There is more than 500 varieties of pomegranates across the world, gets differentiated by its colour, size and region. few are below varieties which are commonly found.
- Ganesh: This is very common variety and comes with large fruit, a yellowish-red rind, and pinkish arils with soft seeds
- Arakta: This variety comes with smaller fruit than Ganesh, dark red arils, and soft seeds
- Jyoti: This variety comes with large fruit, dark red arils, soft seeds, and high pulp and juice contents
- Muskat: This comes variety with a red rind and pink arils
- Ariana: This is famous comes with soft-seeded variety that does well in hot inland regions
- Gissarskii Rozovyi: A variety with very soft seeds, a light pink skin and arils, and a mildly tart taste
- Kashmir Blend: A variety with medium-hard seeds, a red rind with a yellowish-green tinge, and tart to sour red arils
- Golden Globe: A variety with softish arils and bright red/orange blossoms that bloom over a long season
- Eversweet: A variety with a red rind and clear arils that do not stain
- Granada: A variety with dark red skin and medium-sized fruit that is sweet to lightly tart
- Francis: A variety with large sweet fruit that is frost-sensitive and hails from Jamaica
- Sweet: A variety with light red/pink pomegranates that is sweet, early bearing, and extremely productive
Pomegranate recipes
1) Sprinkle pomegranate seeds onto your yogurt and granola or on an Ice-cream or mousse to make a breakfast parfait or light dessert.
2) Blend pomegranate juice with bananas and yogurt to make an antioxidant-rich smoothie for a snack.
3) Garnish the seeds/arils to a quinoa salad with other fresh fruits and vegetables for a healthy lunch or snack.
4) Make a hot green tea and you can squeeze pomegranate juice into it or you can have arils boiled with green tea to have energy filled pomegranate flavoured tea.
5) Blend pomegranate arils plain with little water to have it has a clean plain fresh juice.
