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Pomegranate fruits have been used medicinally and ceremoniously in various cultures and traditions throughout the world for centuries. From acting as a sacred fruit to becoming a food enjoyed the world over, the pomegranate has certainly made its mark.
While many may just enjoy the crisp tart taste of the pomegranate, studies suggest that this delicious fruit may have some extraordinary health benefits.
The pomegranate fruit is actually a berry that was originally cultivated in western Asia, the Mediterranean, and the Middle East. In modern times, pomegranate is now cultivated more widely around the world, including in places like tropical Africa and the western United States.
The pomegranate is a round fruit with a leather-like exterior called the husk. Within the fruit, there is a hard outer layer called the epicarp and a softer inner membrane-like layer called the mesocarp.
The mesocarp houses the red juicy arils that are most often associated with pomegranate.
The arils are the juicy red capsule surrounding the pomegranate seed and the seed itself.
Ancient cultures recognized the benefits of pomegranate for millennia.
Pomegranate was used as both food and medicine for a variety of ailments ranging from reducing infections and stopping blood loss to regulating bowel movements and stopping foods from rotting.
While the pulpy juice-filled arils and the seeds themselves are often the only components of pomegranate to be consumed as food in modern times, studies suggest that other parts of the fruit may also have some pretty extraordinary health benefits.
Research shows that pomegranate health benefits may be wide-ranging, from acting as an antioxidant to promoting heart health and reducing the risks associated with obesity.
With heart disease being a leading cause of death worldwide, researchers and clinicians often seek out new and effective approaches to promote heart health.
One of the benefits of pomegranate and pomegranate extract is that it may help to promote a healthy cardiovascular system.
One study followed participants on hemodialysis who drank pomegranate juice or were placed in a control group for 8 weeks. The study wanted to assess the effects of pomegranate juice on the participants’ cardiovascular systems.
After the study, there was a significant reduction in blood pressure and triglyceride levels in the group that drank pomegranate juice that wasn’t seen in the control group.
Another study involving participants with type 2 diabetes found that consuming 200 milliliters (mL) of pomegranate juice a day for 6 weeks helped to significantly lower blood pressure.
Lower blood pressure promotes a healthy cardiovascular system by reducing the amount of effort the heart must exert to circulate blood throughout the body.
Studies suggest that pomegranate and pomegranate extract may help reduce the symptoms of osteoarthritis.
Osteoarthritis is a debilitating condition marked by painful joints, stiffness, less mobility, swelling, and bone spurs. Often referred to as “wear and tear” arthritis, studies suggest that osteoarthritis has a large inflammatory component contributing to the debilitating disorder.
One lab study assessed the application of pomegranate extract applied to cells showing signs of osteoarthritis. The study found that pomegranate extract was able to slow down the signs of cartilage breakdown and reduce inflammation.
Other studies have found that pomegranate benefits those suffering from osteoarthritis by contributing to a significant decrease in inflammation and lower levels of pain reported on a visual analog scale (VAS).
Another placebo-controlled study involving 19 female participants who suffered from osteoarthritis found that pomegranate supplementation helped to significantly reduce levels of inflammation in the body.
Although the majority of attention is given to delicious arils, a variety of bioactive molecules and compounds may contribute to the overall health benefits of pomegranate.
Research shows that pomegranate is filled with a variety of nutrients like magnesium, omega-3 fatty acids, and polyphenols.
The leaves of pomegranate also contain powerful antioxidants like quercetin and apigenin.
Studies show that pomegranate juice has more antioxidant activity than heavy hitters like green tea and red wine because of its high ellagitannin and anthocyanin content.
Pomegranate juice has also been found to reduce oxidative stress caused by macrophages and reduce the creation of free radicals.
Studies suggest that pomegranate and pomegranate extract may benefit those who have type 2 diabetes.
Animal studies found that pomegranate extract supplementation over 10 days lowered blood sugar levels and increased insulin levels during fasting.
Insulin is a hormone that helps bring blood glucose into the cell to be used as energy for the body.
Human studies have found that pomegranate juice consumption not only helped to lower fasting blood sugar levels but also improved beta cell function.
Beta cells are the cells of the pancreas that produce insulin and are negatively affected in diabetes.
One double-blind, randomized, placebo-controlled trial studied the effects of pomegranate extract on 40 individuals with diabetes who also had a heart attack.
After 1 month, the study found that pomegranate extract significantly reduced blood sugar levels after a meal. There was also a reduction in fasting blood sugar levels and hemoglobin A1C levels.
Carrying extra body weight has become a significant public health problem in the past 50 years.
The World Health Organization (WHO) estimates that rates of obesity have almost tripled since the mid-1970s. In 2016, 39% of the world’s adult population was overweight, with 13% classified as obese.
Obesity is defined as having an excessive accumulation of body fat that results in a body mass index or BMI of greater than 30.
Obesity has been linked to a wide variety of health issues like high blood pressure, heart disease, stroke, high cholesterol, and increased mortality.
Studies suggest that pomegranate and pomegranate extract may benefit those who struggle with excess weight.
One double-blind, randomized, placebo-controlled study followed 48 overweight and obese participants for 30 days to assess the effects of pomegranate extract on their health.
After the study, those receiving pomegranate extract had lower blood sugar, insulin, total cholesterol, and low-density lipoprotein (LDL) or “bad” cholesterol levels.
The study also found that pomegranate extract helped to significantly raise high-density lipoprotein (HDL) or “good” cholesterol levels while reducing inflammation.
Lab studies have found that pomegranate seed oil has anti-obesity effects, like preventing the accumulation of fat in liver cells and acting as an antioxidant.
Can you eat pomegranate seeds? The answer is a resounding yes! Studies show that pomegranate seeds are rich in protein, vitamins, minerals, and fiber. Pomegranate seeds also contain other healthy nutrients like the phytonutrient isoflavone.
Pomegranate seed oil contains heart-healthy polyunsaturated fats like linoleic and linolenic acids.
Studies also suggest that the seeds of pomegranate benefit gut health and a diverse gut microbiome by acting as a prebiotic for gut bacteria.
Prebiotics act as food sources for gut bacteria that aren’t able to be digested by the human digestive system.
Pomegranate seed powder has even been studied for use as a functional food in baked goods like cupcakes to increase fiber and nutritional content.
While generally considered safe, eating pomegranate seeds may cause side effects. For example, one systematic review found that the most common side effects of eating pomegranate seeds were gastrointestinal problems like constipation.
The review also found that flu-like symptoms and issues with the urinary tract arose from consuming pomegranate seeds.
Case reports found that allergic reactions were the most significant side effect of pomegranate seeds in those who had allergies to the fruit.
Side effects, if present, usually occur due to eating large amounts of pomegranate seeds without giving the body proper time to digest.
Pomegranate extract benefits may be wide-ranging, from acting as a powerful antioxidant to promoting heart health. Adding pomegranate into a wellness routine may be the key to optimal health and wellness for years to come.
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