Pomegranates and their benefits this winter
Amongst many other things, November is national Pomegranate month!
Pomegranates are juicy, sweet fruits with edible seeds called arils packed tightly inside. They’re rich in fibre, vitamins, and minerals and even contain some protein.
They’re also full of antioxidants and anti-inflammatory compounds. These have been studied for their protective benefits for heart, urinary, brain, digestive, and prostate health.
Pomegranate may also have anti-cancer benefits, support exercise endurance and muscle recovery, and fight off harmful germs.
Quick tip: You’ve bought your pomegranate, now what do you do? To easily remove the seeds (arils), cut the fruit in half, submerge it in water, and peel out the arils using your fingers.
Benefits of the Pomegranate:
1. Packed with nutrients
Nutrition content for the arils in one average sized pomegranate fruit (282 grams):
Calories: 234
Protein: 4.7 grams
Fat: 3.3 grams
Carbohydrates: 52 grams
Sugar: 38.6 grams
Fibre: 11.3 grams
Calcium: 28.2 mg
Iron: 0.85 mg
Magnesium: 33.8 mg
Phosphorus: 102 mg
Potassium: 666 mg
Vitamin C: 28.8 mg
Folate (vitamin B9): 107 mcg
2. Rich in antioxidants
Antioxidants are compounds that help protect the cells of your body from damage caused by free radicals. Free radicals are always present in your body, but having too many of them can be harmful and contribute to a number of chronic diseases.
3. Helps reduce inflammation
Short-term inflammation is a normal bodily response to infection and injury. However, chronic inflammation can be a problem if left untreated — it’s very common today, particularly with western diets.
When inflammation isn’t addressed, it can contribute to many chronic conditions, including heart disease, type 2 diabetes, cancer, and Alzheimer’s disease. Eating pomegranates may help prevent this chronic inflammation.
4. May have anti-cancer properties
Some test-tube studies have found that compounds in pomegranate fruit, juice, and oil can help kill cancer cells or slow their spread in the body.
Both test-tube and human studies indicate that pomegranate may help fight inflammation and slow cancer cell growth. In fact, the fruit has demonstrated anti-tumour effects in cancers of the lung, breast, prostate, skin, and colon.
5. Heart health benefits
There is evidence that fruits rich in polyphenolic compounds, such as pomegranate, may benefit heart health.
Test-tube studies have found that pomegranate extract may reduce oxidative stress and inflammation in the arteries, lower blood pressure, and help fight the plaque which can build up in the arteries that can lead to heart attacks and strokes.
6. Support urinary health
Test-tube and human studies have found that pomegranate extract may help reduce the formation of kidney stones, probably due to its antioxidant activity.
7. May have antimicrobial properties
Pomegranate compounds may help fight harmful microorganisms such as certain types of bacteria, fungi, and yeast.
For instance, studies have suggested that they may protect the health of your mouth by targeting unwanted oral germs that can become problematic when overgrown — such as ones that cause bad breath and promote tooth decay.
8. Improves exercise endurance
The polyphenols in pomegranates may increase the length of time you’re able to partake in a physical activity before getting tired.
One human study found that taking just 1 gram of pomegranate extract 30 minutes before running increased the time to exhaustion by 12%.
9. Good for your brain
Pomegranates contain compounds called ellagitannins, which act as antioxidants and reduce inflammation in the body.
As such, they also offer protective benefits for your brain against conditions that are influenced by inflammation and oxidative stress such as Parkinson’s and Alzheimer’s.
10. Supports digestive health
Pomegranate compounds may promote healthy gut bacteria and reduce inflammation in the digestive tract. The arils are also rich in fibre, which serves as fuel for probiotics and helps prevent certain digestive health conditions.
What to do with them
Eat them on their own as a snack, sprinkle a few on top of avocado toast, mix them into leafy green salads, stir them into your yogurt or try adding them to smoothies.