Afia Naturopathics

Pomegranates are a sweet delicious fruit with a multitude of health benefits. They may not be as popular or commonly eaten as fruits like berries, but their wide range of potential health benefits makes them a fruit worth adding to your diet. Despite the advancement of research, we have yet to uncover all the benefits pomegranates, and other fruits have to offer. 

Pomegranates are rich in polyphenols, a compound known to provide antioxidant effects. Some of the most documented benefits of pomegranate juice are improved memory and help in alleviating cognitive decline.

Pomegranates is one of the richest dietary sources of ellagitannins and ellagic acid, which, in the presence of certain gut bacteria such as Gordonibacter and Akkermansia, gets converted to Urolithin A.  This metabolite triggers the removal and recycling of damaged mitochondria in the cell, a process known as mitophagy. The importance of mitophagy and mitochondrial health can have a lecture of its own but essentially, as we know, the mitochondria is the powerhouse of the cell! It’s responsible for generating energy in our body, and it’s implicated in brain health and longevity, cardiovascular health, metabolism and much more.

It’s important to note that eating pomegranates has more benefits than merely drinking the juice. The seeds contain punicalagins that contain antioxidant and anti-inflammatory elements and are an excellent source of fiber as well. Moreover, various studies show that pomegranates have been shown to help with various cancers. Pomegranate extract helps prevent prostate cancer as well as slows the growth of cancer tumors in the early stages. Studies have also found that pomegranate extract has been shown to reduce and slow the development and growth of breast cancer cells in women. However, more research is still needed to confirm these findings.

The punic acid in pomegranates has been noted to reduce heart-related ailments such as high triglyceride levels and lower cholesterol, helping lower the risk of heart disease. Studies have also shown that pomegranate seed oil can help reduce high blood pressure, which is a big contributor to heart disease. In addition, pomegranate juice, in another study, has been shown to reduce the LDL cholesterol levels of individuals with type 2 diabetes, as well as to prevent artery wall buildup.

Furthermore, studies have shown that the polyphenols in pomegranates may contribute to an increase in athletes’ endurance and faster muscle recovery after vigorous exercise. It demonstrated that athletes who took a gram of pomegranate extract 30 minutes before working out had an increase in nitric oxide level. Nitric oxide helps dilate the blood vessels, improve circulation and, thus, support  blood, oxygen, nutrients flow throughout the body, and reduced fatigue while increasing endurance during physical activity.

Beyond its potential benefits for cardiovascular health and physical performance, pomegranate may also have applications in other areas of health. Studies have shown that the polyphenols in pomegranates may contribute to an increase in athletes’ endurance and faster muscle recovery after vigorous exercise. In one study, athletes who took a gram of pomegranate extract 30 minutes before working out had an increase in nitric oxide levels. Nitric oxide helps dilate the blood vessels, improve circulation, and, thus, support the flow of blood, oxygen, and nutrients throughout the body. This may help reduce fatigue while increasing endurance during physical activity.

These benefits may extend beyond exercise and into other aspects of health as well. Pomegranate has also been noted to help with men’s health issues, particularly erectile dysfunction. Women, too, may benefit from pomegranates, as pomegranate extract has shown in human clinical trials to be helpful in relieving menopausal symptoms such as hot flashes, mood swings, and sweating. Yet, more studies need to be conducted with larger groups of participants.

Even oral health may benefit from the properties found in pomegranates. Pomegranate has antifungal and antibacterial properties that may help fight off infections and inflammation in the mouth, including gingivitis, denture stomatitis, and periodontitis. While these effects may seem like a small piece of the bigger picture, they add to the growing body of research suggesting that pomegranate’s benefits may extend throughout the body.

Taken together, these findings paint a picture of a fruit with a wide range of potential health benefits. Pomegranates are one of the most nutritious fruits, containing numerous nutrients and plant compounds that are therapeutic and helpful in fighting off and preventing numerous illnesses, such as cancer, cardiovascular disease, inflammation, and fatigue. From supporting cardiovascular health and physical performance to potentially benefiting memory, cellular health, and overall longevity, pomegranates offer much more than their vibrant color and sweet-tart flavor.