Pomegranate ( Punica Granatum) is a delicious fruit that grows on the deciduous tree of the Lythraceae family. It originated in Iran but is now cultivated in many regions of the Middle East, Tropical Africa, the Indian subcontinent, Central Asia, and the Mediterranean Basin.
Pomegranate provides many health and beauty benefits due to the abundance of essential nutrients like vitamins, minerals, antioxidants, phytonutrients, and dietary fibers, etc.
Health Benefits of Pomegranates
Some major health benefits of pomegranates are as follows
(1) Improves Digestive Health
Pomegranate is good for our stomach and improves our digestive health.
Vitamin C, vitamin A, and other antioxidantal compounds in pomegranate protects our digestive system from free radical damage and reduces the risk of colon cancer, rectum cancer, abdominal cancer, pancreatic cancer, and intestinal cancer.
Pomegranates contain dietary fiber, a natural laxative that improves bowel movement and relieves constipation and other digestive problems like abdominal pain, gas, bloating, and flatulence, etc.
Other nutrients like zinc, iron, magnesium, and B vitamins, etc in pomegranate also improve our digestive health.
(2) Regulates Blood Pressure Level
Pomegranate is an abundant source of potassium, a natural vasodilator that relaxes blood vessels improves blood circulation, and provides relief from hypertension or high blood pressure.
Hypertension or high blood pressure is a common health problem that affects millions around the world and is a leading cause of cardiovascular and other health problems.
Enjoy pomegranates moderately as otherwise excessive potassium may drop our blood pressure below the healthy levels, and cause dizziness, nausea, fainting, dehydration, lack of concentration, blurred vision, and pale skin, etc.
If you take blood pressure medication, eat pomegranates after having a word with your doctor to ensure there is no food-drug interference.Source-pixabay.com
(3) Manages Cholesterol
By reducing LDL cholesterol, prevents the accumulation of plaque and fat deposits in the arterial walls, and reduces the risk of atherosclerosis.
Atherosclerosis is a condition that causes hardening and narrowing of the arteries due to the accumulation of plaque and fat deposits in the arterial walls.
It leads to poor cardiovascular health and increases the risk of heart attack, heart stroke, and coronary artery disease.
(4) Improves Cardiovascular Health
Moderate intake of pomegranate benefits our heart and improves our cardiovascular health.
Antioxidants like vitamin C, vitamin A, and other relevant compounds in pomegranate protects our cardiovascular system from free radical damage.
Free radicals are unstabilized ions that stabilize by stealing electrons from neighboring molecules, and doing so causes oxidative damage to them.
Potassium in pomegranate improves blood circulation and relieves hypertension, a major cause of cardiovascular problems.
Other nutrients like zinc, potassium, iron, magnesium, etc also contribute to a healthy heart.
(5) Provides Anti-Cancer Benefits
Vitamin C, vitamins, and other antioxidant compounds like flavonoids, etc in pomegranate protects our cells and tissues from free radical damage.
It reduces the risk of several cancers such as colon cancer, abdominal cancer, intestinal cancer, pancreatic cancer, lung cancer, and breast cancer, etc.
Pomegranate reduces PSA levels in the body, and combat existing cancers by inducing apoptosis ( automatic cell death) of cancer cells.
Pomegranate reduces the risk of breast cancer by inhibiting the “Aromatase” hormone that converts androgen to Estrogen.
(6) Maintains Oral Health
Pomegranate is good for our teeth and gums and helps in maintaining our oral health.
Because of its antibacterial and antiviral properties, it reduces the risk of various oral diseases.
Vitamin C in pomegranate protects the teeth and gums from free radical damage, and reduces inflammation of gums.
Vitamin C is an essential nutrient for reducing the risk of scurvy, an inflammatory disease that leads to bleeding and swollen gums.
Calcium, potassium, and magnesium, etc in pomegranate also helps in maintaining oral health.
(7) Strengthen Bones And Teeth
Bone strengthening minerals like calcium, potassium, and magnesium, etc in pomegranate make our bones and teeth stronger.
Calcium is a vital mineral for the growth and development of bones, and deficiency of it may increase the risk of osteoporosis.
Potassium improves bone density by neutralizing acid load and reducing the loss of calcium from bones.
Magnesium and manganese in pomegranates also help in bone strength.
Manganese increases calcium absorption and improves the bone density of the spinal column.
(8) Beneficial Against Anemia
Pomegranate helps in the prevention and treatment of iron-induced anemia, a blood disorder caused by a deficiency of iron in the body.
It may cause fatigue, weakness, pale skin, irregular heartbeat, shortness of breath, lightheadedness, and chest pain.
Iron, a vital mineral present in the pomegranate enhances the production of red blood cells that carry oxygenated blood to our cells and reduces the risk of iron-induced anemia.
Vitamin C in pomegranate increase iron absorption in the body and benefit against anemia.
(9) Regulates Blood Sugar
Pomegranate helps in managing diabetes as it has a low glycemic index of 53.
It slowly releases sugar into the bloodstream and prevents a sudden spike in blood sugar levels.
Pomegranate contains dietary fibers that slow down the absorption of sugar by the bloodstream and keep blood sugar levels under control.
Known compounds in pomegranates, such as punicalagin and ellagic, gallic, oleanolic, ursolic, and uallic acids provide anti-diabetic benefits.
Eat pomegranates in moderation as otherwise too many pomegranates may drop blood sugar below the healthy level, and cause dizziness, excessive hunger, excessive sweating, shakiness, rapid heartbeat, confusion, irritability, or moodiness.
Eating pomegranates while being on diabetic medication should be considered only after consulting with your doctor.
This is to ensure there is no food-drug interference.
(10) Helps In Treating Diarrhea And Dysentery
Dietary fibers in pomegranate are a natural laxative that improves bowel movement and relieves constipation and other gastrointestinal issues like abdominal pain, gas, bloating, and flatulence.
It is also effective against diarrhea and dysentery as the dietary fibers absorb excess fluid from our intestines and prevent the stool from being watery.
The antimicrobial properties of pomegranate protect our digestive system from bacterial, viral, and fungal infections.
Drinking pomegranate juice with a teaspoon of honey helps with indigestion.
(11) Strengthen Immunity
Our immune system plays an important role in keeping us healthy as it is the defense mechanism of the body that helps with the prevention and treatment of various infections, diseases, injuries, and wounds.
Antioxidants like vitamin C, vitamin A, other relevant compounds like flavonoids, etc in pomegranate protect our immune cells or white blood cells from free radical damage.
Free radicals are unstabilized ions that stabilize by stealing electrons from neighboring molecules and cause oxidative damage to them.
This strengthens our immunity and reduces the risk of getting a cough, cold, fever, and flu.
Vitamin C further strengthens immunity by enhancing the production of white blood cells.
The antimicrobial properties of pomegranate protect us from various bacterial, viral, and fungal infections.
Other nutrients like zinc, potassium, magnesium, iron, and folate, etc in pomegranate also help with stronger immunity.
(12) Protection From Cartilage Damage
Pomegranates inhibit the growth of pro-inflammatory enzymes that break down cartilages and connective tissues in the body.
Because of its anti-inflammatory properties, vitamin C in pomegranate reduces pain and inflammation caused by osteoarthritis ( a type of arthritis in which flexible tissues at the ends of bones wear down).
(13) Eating Pomegranate During Pregnancy And Nursing
Pomegranate is an excellent source of essential nutrients like vitamins, minerals, antioxidants, and dietary fibers, etc, that helps in maintaining a healthy pregnancy.
Vitamin C, other antioxidant compounds like flavonoids, etc in pomegranate protect the fetus from free radical damage.
Potassium relaxes our blood vessels and keeps blood pressure under control during pregnancy.
Pomegranate regulates blood sugar levels and reduces the risk of gestational diabetes.
Pomegranate contains folate or folic acid, an essential mineral that promotes the brain development of the fetus and reduces the risk of neural tube defects and spina bifida.
The anti-inflammatory properties of vitamin C reduce pain and inflammation during pregnancy.
Despite this benefit, eat pomegranate in moderation and after consulting with your doctor.
Make sure that pomegranate won’t interact with other medications prescribed by your doctor.
Dietary fibers in pomegranate may cause upset stomach, diarrhea, and other digestive problems when consumed in excess.
Nursing mothers should also be cautious, and talk with their doctor before adding pomegranates to their diet.
(14) Promotes Weight Loss
With a low calorific value of 83 calories per 100 grams, pomegranates promote weight loss and help in healthy weight management.
Dietary fibers in pomegranate provide stomach satiety and control overeating, a major cause of obesity.
The abundance of water ( around 92 percent) in pomegranate also helps with weight management as it educes calorie overload, controls overeating, improves food digestion, and assimilation of nutrients.
(15) Reduces Risk of Neurodegenerative Diseases
Pomegranate improves our neurological health and reduces the risk of various neurodegenerative diseases.
Vitamin C, vitamin A, and other antioxidant compounds in pomegranate protects our brain cells or neurons from free radical damage and reduces the risk of neurological disorders such as Parkinson’s disease, Alzheimer’s disease, amnesia, and dementia, etc.
Beauty Benefits of Pomegranates For Skin
Some major beauty benefits of pomegranate for skin are as follows.
(1) Maintains Skin Health
Pomegranate maintains our skin health because of its rich nutritious profile.
Vitamins, minerals, and other essential compounds in pomegranate provide nourishment to our skin and make it soft, supple, and radiant.
Vitamin C and other antioxidants in pomegranate protects our skin from free radical damage, and keep premature aging at bay.
Pomegranate inhibits the growth of enzymes responsible for breaking down cartilage and connective tissues.
(2) Moisturizes Skin
Pomegranate keeps our skin well moisturized and hydrated due to the abundance of water ( around 92 percent ) in it.
It improves skin smoothness and prevents skin dryness.
Punicic acid present in the pomegranate seed oil improves skin moisturization.
Vitamins and minerals in pomegranate nourish our skin and improve skin health.
(3) Promotes Cell Regeneration
Vitamin C and other antioxidant compounds like flavonoids, etc in pomegranate protects our skin cells from free radical damage and reduces various signs of premature aging like fine lines, wrinkles, age spots, dark spots, and skin blemishes.
Antioxidants protect both the outer layer ( epidermis) and the inner layer ( dermis) of the skin, and aids in the regeneration of new skin cells.
Other nutrients like zinc, copper, and B vitamins, etc in pomegranate also improve our skin health.
(4) Helps In Treating Acne
Acne is a common skin problem mainly caused by the accumulation of toxins, pollutants, and other unwanted substances within the skin pores.
It affects millions around the world.
Dietary fibers in pomegranate are a natural detoxifier that removes toxins, pollutants, and other unwanted substances from the body.
When there are fewer toxins, they are less likely to accumulate in our skin pores and reduces the risk of skin problems like acne and pimples.
Dietary fibers prevent acne from worsening by regulating the secretion of excess oil from sebaceous glands of the skin.
(5) Treats Dry Skin
The abundance of water ( around 92 percent) in pomegranate hydrates our skin and prevents skin dryness.
Vitamins and minerals in pomegranate nourish our skin and make it soft, supple, and radiant.
Additionally, punicic acid ( an omega-5 fatty acid) in pomegranate helps in getting rid of dead and dry skin.
Applying pomegranate juice on the affected area soothes dry and cracked skin, and makes it soft and supple.
(6) Treats Oily Skin
Vitamin C and dietary fibers in pomegranate control the secretion of excess oil from the skin’s sebaceous glands.
This helps in treating oily skin and is beneficial against skin problems like acne and pimples.
Because of its ability to regulate sebum secretion, pomegranate is used as an active ingredient in various beauty products.
(7) Provide Anti-Aging Benefits
Vitamin C, vitamin A, other antioxidant compounds like flavonoids, etc in pomegranate protect our skin cells from free radical damage.
By doing so, it reduces fine lines, wrinkles, age spots, dark spots, skin blemishes, and other signs of premature aging.
Vitamin C enhances the production of collagen, an essential amino acid that maintains skin elasticity and prevents wrinkles, and skin sagging.
(8) Protection From UV Rays
Pomegranate protects our skin from harmful UV rays from the sun.
UV rays of the sun encourage the production of vitamin D, an essential nutrient for our health.
However, prolonged exposure to the sun’s UV rays may harm our skin and cause wrinkles, leathery skin, liver spots, actinic keratosis, and solar elastosis.
Pomegranate contains vitamin C and other relevant compounds that protect our skin from oxidative damage caused by the sun’s UV rays.
Ellagic acid present in the pomegranate inhibits the growth of skin tumors and reduces the risk of skin cancer.
The topical application of pomegranate juice or pomegranate pulp on sunburn relieves pain and inflammation because of its anti-inflammatory properties.
(9) Treats Skin Inflammation
Pomegranate helps in treating skin inflammation because of the presence of anti-inflammatory compounds like vitamin C and dietary fibers.
It promotes quick healing of wounds, and injuries.
Eating pomegranates as well as topical application of pomegranate extract or pomegranate seed oil on the affected area accelerates wound healing and provides relief from pain and inflammation associated with the same.
(10) Nourishes Skin
Pomegranate provides nourishment to our skin due to the abundance of essential nutrients like vitamins, minerals, antioxidants, and other relevant compounds.
Antioxidants protect our skin from free radical damage and keep premature aging at bay.
Water in pomegranate hydrates our skin and prevents skin dryness.
Pomegranate brings out the natural glow of the skin regularly and makes our skin soft, supple, and radiant.
(11) Helps In Treating Skin Infections
The antimicrobial properties of pomegranate protect our skin from various bacterial, viral, and fungal infections.
It reduces the risk of skin problems like eczema, and psoriasis, etc.
The topical application of pomegranate extract or pomegranate seed oil on the affected area also helps in treating eczema and psoriasis.
Beauty Benefits of Pomegranate For Hair
Some major beauty benefits of pomegranate for hair are as follows.
(1) Strengthens Hair Follicles
Essential nutrients like vitamins and minerals in pomegranate nourish our hair follicles and scalp and keep them healthy.
Vitamin C and other antioxidant compounds in pomegranate protects our hair follicles and scalp from free radical damage and reduces the risk of premature greying of hair, split ends, and hair dryness.
It strengthens our hair follicles and reduces the risk of hair fall.
The punicic acid in pomegranate seed oil strengthens improves blood circulation in the scalp, and makes our hair strong and lustrous.
(2) Treats Frizzy Hair
Pomegranate seed oil helps in treating frizzy hair.
It is used in hot oil treatment or for pre-shampoo soothing of frizzy hair.
It moisturizes and detangles our hair, and improve their appearance.
Essential nutrients like vitamin C, zinc, potassium, folate, iron, and B vitamins, etc in pomegranate nourish our hair follicles and make them strong and lustrous.
(3) Make Our Hair Lustrous
Massaging pomegranate seed oil with a carrier oil such as jojoba oil or almond oil strengthens our hair follicles, and adds shine to them.
It nourishes our hair follicles and scalp and makes our hair strong and lustrous.
(4) Treats Dull Hair
Pomegranate helps in treating dull hair.
For treating dull hair, warm some pomegranate seed oil and massage it on your hair and scalp.
Wrap your hair with a towel and after half an hour, rinse off with a conditioner or shampoo.
This strengthens your hair and adds a natural gloss to the dull hair.
The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, I make no guarantee of the accurateness of the same.
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Bharat Sharma is a Delhi-based writer who loves reading and writing research-based topics revolving around health, fitness, and nutrition. His love for writing started during his teenage and continues till date. After his graduation, he worked for GE Money, and IBM, but later found his true love i.e. blogging.