Do you like the taste of sweet and sour foods? Pomegranate’s tangy, fruity taste makes it popular as an ingredient in salads, sauces, and drinks. But did you know that pomegranate also has health benefits? In addition to its antioxidant properties, pomegranate contains nutrients that can help lower blood pressure and improve heart health. Here are seven reasons to add pomegranate to your diet.
Antioxidants
Research has found that compounds called anthocyanins found in pomegranates are extremely powerful antioxidants. Antioxidants work by neutralizing free radicals, which are formed when your body breaks down food and can contribute to cellular damage. Anthocyanins from pomegranates also protect against cell aging and contribute to heart health by helping prevent blood clots. Heart disease is one of the biggest killers in America, so it’s important to protect yourself and add pomegranates into your diet regularly. Adding more fruits and vegetables into your diet is a great way to help reduce oxidative stress on your body!
Phytonutrients
While pomegranates are a bit too bitter for most people’s taste buds, there’s no doubt that their healing properties are pretty great. The antioxidants found in pomegranates, which are called phytonutrients (plant nutrients), may help lower blood pressure and reduce inflammation. What’s more, they appear to play a role in protecting against cancer and heart disease. And there are so many ways to include pomegranates in your diet! Fresh fruits, juice and even supplements can be used as ingredients or standalone products when you need some extra immune support. Be sure to look for organic varieties since pesticides may have an impact on health as well.
Fiber
One cup of pomegranate contains 3.1 grams of fiber, which is 14 percent of an adult’s daily recommended value. Fiber is important for a healthy digestive system and can help lower your cholesterol. It also helps you feel full longer and slows down digestion, meaning you won’t experience blood sugar spikes like you do with sugary or starchy foods. In fact, adding 1–2 servings of fruit per day can decrease your risk for type 2 diabetes by 24 percent! Over time, high levels of blood sugar have been linked to increased risk for heart disease.
Low in calories and sugar
As an added bonus, pomegranates are incredibly low in calories and sugar-free. This means that they can be included as part of a weight loss plan or incorporated into a healthy, balanced diet even if you have diabetes. Their high fiber content means they will also keep you feeling full longer and leave you satisfied, making them a great addition to your diet. If you’re looking for an added sweet treat without all of those empty calories, there’s no better choice than pomegranates!
Improves cardiovascular function
Pomegranates may help to keep your heart healthy. According to one study, people who regularly ate pomegranates had a decrease in oxidized low-density lipoprotein (LDL), also known as bad cholesterol, which may reduce your risk of coronary heart disease. In another study, participants who ate pomegranates for six weeks had an increase in antioxidant activity, as well as a reduction in triglycerides and total cholesterol. Be sure to eat the seeds: One cup of pomegranate arils has only 42 calories and contains more than three times your daily recommended dose of vitamin C.
Prevents cancer (breast, prostate, leukemia, lung, colon)
There is no conclusive evidence that eating pomegranates will prevent or treat cancer, but laboratory studies and clinical trials have shown that extracts of pomegranate can affect and/or kill cancer cells. These compounds may inhibit cell growth and prevent tumors from forming. There is also some evidence that antioxidants in pomegranates may protect against oxidative stress and damage caused by free radicals in some types of cancers (such as leukemia). In addition, preliminary research has shown that pomegranates could be beneficial for cancer patients who are currently undergoing radiation treatment.
Helps with hormone regulation
Pomegranates are high in polyphenols, or antioxidants. Research suggests these polyphenols (particularly a subgroup called punicalagins) may help regulate your hormones by fighting inflammation. The best way to reap these benefits is by eating pomegranates rather than drinking juice: eating whole fruits and vegetables has been linked with a lower risk of breast cancer, while sugary beverages have been linked with increased risk. You can eat pomegranates fresh from fall through spring; during summer's heat, store them in your refrigerator for up to four days after buying them. If you buy organic fruit, be sure that no waxes or pesticides were used when growing it.