Pomegranate

Pomegranate

Pomegranate is a ruby red, delicious and nutrient rich fruit which is widely cultivated throughout the Middle East, Central Asia, and some parts of Southeast Asia. It is highly rich in fiber, protein, vitamin C, vitamin K, folate, and potassium. This nutrient powerhouse contains a unique and powerful antioxidant called punicalagin, which is crucial in safeguarding your health.

Benefits of Pomegranate

An overwhelming body of research supports the many health benefits of consuming pomegranate fruits and supplements. Among its diverse health benefits, the following are worth mentioning:

Fights Cancer

Numerous studies have shown that pomegranate has anti-angiogenic properties, meaning that they may help inhibit the growth of tumors by cutting their blood supply.^[1-2] In another study published in the Journal of Agricultural and Food Chemistry, researchers found that the phytochemicals from pomegranate fruits may inhibit growth and reproduction of cancer cells by inducing programmed cell death and affecting their signaling pathways.^[3]

Protects Against Heart Disease

The phytochemicals in pomegranate may help prevent the formation of harmful plaques within the arteries of the heart (atherosclerotic plaque). In a study of patients with severe blockage of the carotid arteries (supply the head and neck with oxygenated blood), researchers found that patients who consumed one ounce of pomegranate juice daily for one year had a 30% reduction in atherosclerotic plaque.^[4] In striking contrast, participants who did not take the pomegranate juice had a 9% increase in atherosclerotic plaque.

Improves Memory and Brain Function

Memory dysfunction often occurs in the elderly and is a common complaint following heart surgery. According to a study published in the Journal of Evidence-Based Complementary and Alternative Medicine, drinking 8 ounces of pomegranate juice daily for 4 weeks can help improve memory problems in the elderly.^[5] The researchers found that the supplemented group performed better in a series of memory and brain function tests compared to those who took placebo. Similarly, another study found that patients who took 2 grams of pomegranate extract per day from one week before heart surgery to 6 weeks after surgery had improved memory retention performance in a battery of neuropsychological tests compared to those who took placebo.^[6]

Lowers High Blood Pressure

Regular intake of pomegranate juice has been shown to significantly lower blood pressure levels in hypertensive individuals. In one study, hypertensive patients had a significant reduction in blood pressure after drinking 150 ml of pomegranate juice per day for 2 weeks.^[7]

Fights Inflammation

Pomegranate is known to possess anti-inflammatory properties, making it beneficial for people with arthritis. Laboratory studies have shown that pomegranate extract can block enzymes that are responsible for damaging joints and cartilages. Therefore, pomegranate supplementation can help maintain joint integrity and function.^[8-9]  

Improves Exercise Performance and Blood Circulation

In a study of 19 runners, researchers found that consumption of 1 gram of pomegranate extract 30 minutes before treadmill exercise resulted in increased exercise efficiency and a delay in the onset of fatigue.^[10] Interestingly, the researchers also found that the blood flow within the blood vessels is also improved after ingestion of pomegranate extract.

References:

1. Toi M, Bando H, Ramachandran C, et al: Preliminary studies on the anti-angiogenic potential of pomegranate fractions in vitro and in vivo. Angiogenesis 2003, 6:121-128.
2. Sartippour MR, Seeram NP, Rao JY, et al: Ellagitannin-rich pomegranate extract inhibits angiogenesis in prostate cancer in vitro and in vivo. Int J Oncol 2008, 32:475-480.
3. Adams LS, Seeram NP, Aggarwal BB, Takada Y, Sand D, Heber D. Pomegranate juice, total pomegranate ellagitannins, and punicalagin suppress inflammatory cell signaling in colon cancer cells. J Agric Food Chem. 2006;54(3):980-5.
4. Aviram M, Rosenblat M, Gaitini D, et al. Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intima-media thickness, blood pressure and LDL oxidation. Clin Nutr. 2004;23(3):423-33.
5. Bookheimer SY, Renner BA, Ekstrom A, et al. Pomegranate Juice Augments Memory and fMRI Activity in Middle-Aged and Older Adults with Mild Memory Complaints. Evidence-based Complementary and Alternative Medicine : eCAM. 2013;2013:946298. doi:10.1155/2013/946298.
6. Ropacki SA, Patel SM, Hartman RE. Pomegranate Supplementation Protects against Memory Dysfunction after Heart Surgery: A Pilot Study. Evid Based Complement Alternat Med. 2013;2013:932401.
7. Asgary S, Sahebkar A, Afshani MR, Keshvari M, Haghjooyjavanmard S, Rafieian-kopaei M. Clinical evaluation of blood pressure lowering, endothelial function improving, hypolipidemic and anti-inflammatory effects of pomegranate juice in hypertensive subjects. Phytother Res. 2014;28(2):193-9.
8. Ahmed S, Wang N, Hafeez BB, Cheruvu VK, Haqqi TM. Punica granatum L. extract inhibits IL-1beta-induced expression of matrix metalloproteinases by inhibiting the activation of MAP kinases and NF-kappaB in human chondrocytes in vitro. J Nutr. 2005;135(9):2096-102.
9. Rasheed Z, Akhtar N, Haqqi TM. Pomegranate extract inhibits the interleukin-1β-induced activation of MKK-3, p38α-MAPK and transcription factor RUNX-2 in human osteoarthritis chondrocytes. Arthritis Res Ther. 2010;12(5):R195.
10. Trexler ET, Smith-Ryan AE, Melvin MN, Roelofs EJ, Wingfield HL. The effects of pomegranate extract on blood flow and running time to exhaustion. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme. 2014;39(9):1038-1042. doi:10.1139/apnm-2014-0137.