Pomegranate is an ancient fruit that has been cultivated throughout the Middle East, Mediterranean, and Southeast Asia for several millennia and has been touted for its health-promoting effects. As far back as 1550 BC, Egyptians used the fruit to treat tapeworms and other infections. Throughout history, different parts of the pomegranate had different medical indications, but overall the fruit was thought to “maintain balance between opposing states.” As examples, it was used to promote blood flow and to stop bleeding; to either stimulate or reduce fever; to increase energy and promote sleep, and as an astringent and a laxative. In current times, the fruit has been proven to have a variety of health promoting effects, which we’ll discuss below.
Digestive Health
The main reason we wanted to talk about pomegranates today is due to their positive effects on digestive health. Pomegranate (specifically the juice) contains polyphenolic compounds called ellagitannins that have been shown to have prebiotic effects in the intestinal tract. A 2015 study showed that pomegranate juice stimulated the growth of helpful bacteria species in the gut including Lactobacillus and Bifidobacterium while inhibiting the growth of harmful bacterial species. Also, pomegranate seeds are packed with insoluble fiber, with nearly 15% of the recommended daily value in just ½ cup of arils (the seed plus the red, juicy, delicious sack that surrounds it)! Fiber helps keep the digestive tract functioning well, helps us feel full at the end of a meal, and maintains healthy blood sugar levels.
Antioxidant and Antiinflammatory Effects
Pomegranates aren’t just a digestive health superfood; they are also extremely rich in antioxidant compounds. In addition to the ellagitannins mentioned above (the most active being “punicalagin”), pomegranates contain red-colored anthocyanidin flavonoids. Both have strong antioxidant and free-radical scavenging activity.
Fun fact: Pomegranate juice has demonstrated an antioxidant activity that is three times greater than red wine or green tea!
How does all that antioxidant activity translate to your health? Antioxidants help prevent oxidative damage to the cells by scavenging free radicals, which can prevent or reduce inflammatory diseases, and some cancers. A recent study showed that pomegranate can have a positive biochemical effect on certain prostate tumors and even provide beneficial support for kidney health.
Since punicalagin is such a strong antioxidant and inflammatory agent that improves repair deficit, there has been recent interest in the possible use of pomegranate juice in the treatment of various chronic inflammatory conditions such as irritable bowel disease (IBD), rheumatoid arthritis (RA), asthma, psoriasis, and others.
Cardiovascular Health
One of the most studied areas with respect to pomegranates is their effect on promoting cardiovascular health. By affecting a variety of different pathways in the body, pomegranate has been shown to improve blood vessel function, improve blood pressure, decrease blood clot formation, reduce atherosclerotic plaque formation, and improve blood glucose levels.
Blood vessel function. In a recent study, a pomegranate extract supplement was found to increase blood vessel diameter and improve blood flow after exercise in healthy volunteers. Another study showed a relaxing effect of pomegranate in blood vessels. The dual mechanism of this relaxation is due to its role in nitric oxide synthesis and inhibition of its breakdown.
Blood pressure. High blood pressure affects 47% of adults in the US, and pomegranate juice has been found to decrease both systolic and diastolic blood pressure in both short and long-term courses of treatment.
Blood clot formation and plaque formation. The compound thromboxane A2 activates platelets and promotes their aggregation and both pomegranate juice and extract can inhibit thromboxane A2. This decreases platelet aggregation and creation of blood clots consequently helping to prevent heart attacks. Pomegranate juice can further inhibit LDL ‘bad’ cholesterol oxidation and reduce the development of arterial plaque. Even for those who already have atherosclerosis in their carotid arteries, pomegranate juice can prove to be a wise addition. Studies have shown that those who drank pomegranate juice decreased plaque by ~ 35% and those who didn’t, had a 9% worsening over the same period!
Blood glucose. Poor blood sugar control can be a contributing factor to both atherosclerosis and endothelial dysfunction through glycation (adding sugar to) of proteins, altering their functioning. Pomegranate juice is helpful here too- it can improve insulin resistance, enhance beta-cell function, and decrease fasting serum glucose in those with type 2 diabetes with its “anti-glycation” effects.
Brain food
Did you know that pomegranate can improve memory?
The brain is very susceptible to aging and whether its due to reduction of telomeres or decrease in neuronal activity, degenerative conditions of the brain escalate with age, ranging from Alzheimer’s to Parkinson’s and dementia. Pomegranate can provide some valuable neuroprotective effects for those with these conditions and by decreasing oxidative stress in neurons can improve cognition and memory.
Packed with nutrients.
Not only does pomegranate have amazing bioactive compounds discussed above, it is also packed with other nutrients like vitamins C, K and folate as well as potassium, magnesium, and zinc – all while remaining a low calorie food.
The Bottom Line
Pomegranate truly is a superfood packed with nutrition and health-promoting antioxidants and bioactive compounds. Consider adding this delicious fruit to your diet and check out our delicious pomegranate sauce recipe!
Note: Since pomegranate may interact with some medications, talk to your doctor about adding pomegranate juice to your diet if you are taking blood pressure medications, statins, or warfarin.
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