For generations, people have valued pomegranate juice for its health benefits as well as its sweet-tart taste. Pomegranates, known as the “fruit of paradise” in many cultures, are rich in vitamins, antioxidants, and phytochemicals that improve general health.
According to Research, some persons may have a reduction in either their diastolic or systolic blood pressure, or both, if they consume pomegranate juice daily for two months.
Daily oral pomegranate extract supplementation may improve skin microbiome (microorganisms), decrease oil production, and lessen the appearance of severe wrinkles, among other skin and general health advantages, according to a placebo-controlled 2022 study.
What ancient cultures had long believed that pomegranate juice is good for the heart, brain, skin, digestion, and even against chronic diseases. It has been confirmed by modern science. The pomegranate juice benefits that have been proven by science will be covered in detail in this article.
Nutritional Profile
Pomegranates are often high in fiber, vitamins, and minerals yet low in calories and fat. The nutrients for the arils in the average pomegranate from are listed below:
- 234 calories
- 4.7 grams of protein (g)
- 52 g of carbohydrates and 3.3 g of fat
- 11.3 g of fiber
- 32% of the Daily Value (DV) of vitamin C
- 27% of the DV for folate
- 8 percent of the DV for magnesium
- 8 percent of the DV for phosphorus
- DV for potassium: 13%
Remember that the nutritional facts for pomegranate and arils are different from those for pomegranate juice, which has less fiber and vitamin C.
Wealthy Source of Antioxidants
Pomegranate juice is among the most antioxidant-rich natural foods. Antioxidants are molecules that combat free radicals, which are unstable substances that damage cells by causing oxidative stress. Age, inflammation, and illnesses including cancer and heart disease have all been linked to excessive oxidative stress.
Pomegranate juice contains more antioxidants than either red wine or green tea, according to scientific studies. The primary cause of the scarlet hue of pomegranates is polyphenols, specifically punicalagins and anthocyanins.
These are the substances that neutralize bad molecules and safeguard tissues from damage. Daily intake of pomegranate juice can thus reduce the levels of oxidative stress in the body.
Supports Heart Health
Heart disease is one of the leading causes of death in the world. Pomegranate juice, in research, has been found to enhance various aspects of cardiovascular health.
Drinking pomegranate juice has been demonstrated in clinical trials to lower blood pressure by causing blood vessels to relax.
Anti-Inflammatory Properties
Pomegranate juice possesses high anti-inflammatory activity due to the polyphenolic constituents.
Studies indicate that consumption of pomegranate juice decreases inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6).
Daily consumption of pomegranate juice lowered dramatically inflammation and oxidative stress in patients with type 2 diabetes and hypercholesterolemia, two conditions that contribute to their outcomes. Its anti-inflammatory effect even extends to the joints.
Cancer Prevention Potential
Pomegranate chemicals have been shown to have anti-cancer capabilities by research.
Pomegranates also help reduce tumor growth in the early stages of liver cancer. Furthermore, pomegranate extract may help prevent prostate cancer, per earlier studies.
For prostate cancer, in clinical trials, pomegranate juice has been found to slow the progression of prostate-specific antigen (PSA) levels in men.
PSA is a marker by which prostate cancer progression can be monitored. Patients who drank pomegranate juice daily had slower disease progression, so it seems that the juice can assist in managing cancer.
In breast cancer studies, pomegranate extract inhibited estrogen activity, which can promote the growth of some breast cancers.
Additional human trials are necessary, but the evidence to date indicates that pomegranate juice may be a natural adjunct treatment in cancer prevention programs.
Enhances Memory and Brain Function
Pomegranate juice is beneficial to the brain as well. The juice’s antioxidants may be protecting the brain from inflammation and oxidative damage, two factors that contribute to cognitive decline and neurodegenerative illnesses like Alzheimer’s.
In a study of senior citizens, those who drank pomegranate juice daily performed better on memory tests than those who drank a placebo. Additionally, the trial’s brain scans showed increased activity in memory-related brain regions.
In addition, animal research suggests that pomegranate juice can retard the development of Alzheimer’s disease by slowing the formation of toxic protein plaques within the brain.
Helps Digestive Health
Historically, pomegranate juice has been used to cure stomach problems. Contemporary research attests to its use in maintaining a healthy gut.
The prebiotic nature of the polyphenols in pomegranate nourishes the good bacteria within the gut. More efficient immunity, fewer inflammations, and improved digestion are all outcomes of a healthy gut flora.
Pomegranate juice also possesses antibacterial actions that can act against parasites and harmful germs in the digestive system. For instance, it has been shown in studies to encourage the growth of probiotics while inhibiting the growth of harmful bacteria such as E. coli.
Strengthens Immunity
Vitamin C is also abundant in pomegranate juice. One glass of freshly squeezed juice can supply much of the day’s need for this vitamin. Vitamin C makes white blood cells stronger to assist the body with fighting off infections.
The polyphenols in pomegranate juice have antiviral and antibacterial effects as well, providing further defense against colds and flu..
Encourages Skin Health
Antioxidants protect skin cells from pollutants, UV radiation, and early aging. Pomegranate polyphenols have been shown to increase the formation of collagen, tightening the skin and giving it a more youthful appearance.
Its anti-inflammatory action can also prevent acne and other skin disorders. Additionally, vitamin C content lightens skin tone and ensures wound healing.
Enhances Exercise Performance and Recovery
Pomegranate juice can also benefit fitness enthusiasts and sportsmen. Its abundant nitrates and antioxidants improve blood flow, promote stamina, and reduce post-exercise muscle pain.
Conclusion
From defending the heart and brain, to aiding digestion, immunity, and even cancer protection, this fruit juice is well-deserving of its title as a “superfood.”
Though additional research is required in some aspects, existing evidence overwhelmingly indicates that the consumption of pomegranate juice in your diet will improve overall health to a great extent.
Fresh, unadulterated pomegranate juice free of sugars and preservatives is the best way to reap the benefits. In summary, pomegranate juice is a gift from nature for long-term health and wellbeing, not just a drink.
