Pomegranate is a subtropical fruit belonging to the family Lythraceae. Commonly called as Anaar in Hindi, pomegranate is loved for its delicious and juicy taste. But that is not all that this fruit has to offer. Pomegranate is rich in potassium and vitamin C, low in calories and an amazing source of fibre. Fresh juice of the pomegranate contains high amounts of polyphenols, a type of antioxidant found in most fruits - anthocyanins, ellagic acid, and tannins. All of these bioactive ingredients make pomegranate a "superfood" which could be an excellent supplement for boosting overall health. It aids in dealing with conditions like upset stomach, conjunctivitis, menopausal hot flashes, osteoarthritis, and hemorrhoids. Additionally, it's a very effective anti-inflammatory and immunomodulating agent. In fact, it is known as the " apple with many seeds" due to the many benefits it provides for the health.
The pomegranate is a ruby red coloured fruit with a crown on its head. It can easily acclimate humid tropical climates and the Mediterranean and needs a long and hot growing season to mature properly. It grows in deep loamy soil but may tolerate a variety of soils. Pomegranates are in season from September to February in the Northern Hemisphere and March to May in the Southern Hemisphere. The pomegranate fruit encloses numerous small jewel-like edible seeds which have a distinct crunch and sweetness to it. They are variedly used in both sweet and savoury dishes including smoothies, wines, cocktails, meal garnishes, salads, baking and in juices.
It might interest you to know that in ancient cultures the peel of pomegranate was used to dye leather and pomegranate blossom was crushed to create a red dye. It is considered a sacred fruit in some beliefs and an apt offering to certain Greek deities. In Hinduism, pomegranate seeds are considered a symbol of fertility abundance. Was it just faith? Maybe or Maybe they too knew the miracles these tiny seeds are.
Some basic facts about Pomegranate:
- Botanical Name: Punica granatum
- Family Name: Lythraceae
- Common Name: Anaar, pomegranate
- Sanskrit name: दाडिमं Dāḍimaṁ
- Parts used: The bark, the trunk, the fruits, the flowers and the leaves all parts of the pomegranate tree are useful
- Native and geographical distribution: The pomegranate originated from Iran to the Himalayas in northern India and was cultivated over the whole Mediterranean region since ancient times. It is widely cultivated across India and the drier parts of southeast Asia, the East Indies, Malaya, and tropical Africa. In 1769, the Spanish settlers introduced this tree into California. In the US, it is grown for its fruits mainly in the drier parts of California and Arizona. The most important growing regions are China, Bangladesh, India, Pakistan, Japan, Egypt, Iran, Iraq, Israel, Afghanistan, Burma and Saudi Arabia.
- Interesting facts: You can store pomegranates for up to two months in the refrigerator.
The pomegranate trees live for over 200 years.
- Pomegranate nutrition facts
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Pomegranate health benefits
- Pomegranate as a vitamin C source
- Pomegranate as an anti-inflammatory agent
- Pomegranate for diabetes
- Pomegranate for blood pressure
- Pomegranate for heart
- Pomegranate juice for erectile dysfunction
- Pomegranate as an antimicrobial
- Pomegranate for brain
- Pomegranate for joint pain and arthritis
- Pomegranates prevent cancer
- Pomegranate Side effects
- Takeaway
Pomegranate nutrition facts
Pomegranate is loaded with fibres, minerals, vitamins and bioactive plant compounds. It contains neither cholesterol nor any saturated fats. It has a high concentration of antioxidants and bioactive polyphenols. A cup of pomegranate seeds contains 24 grams of sugar and 144 calories.
As per the USDA Nutrition Database, 100 grams of pomegranate contains the following values:
Nutrients | Value per 100g |
Water | 77.93 g |
Energy | 83 kcal |
Protein | 1.67 g |
Fats | 1.17 g |
Carbohydrate | 18.70 g |
Fibre | 4.0 g |
Sugars | 13.67 g |
Minerals | Value per 100 g |
Calcium | 10 mg |
Iron | 0.30 mg |
Magnesium | 12 mg |
Phosphorus | 36 mg |
Potassium | 236 mg |
Sodium | 3 mg |
Zinc | 0.35 mg |
Vitamin | Value per 100 g |
Vitamin B1 | 0.067 mg |
Vitamin B2 | 0.053 mg |
Vitamin B3 | 0.293 mg |
Vitamin B6 | 0.075 mg |
Vitamin B9 | 38 µg |
Vitamin C | 10.2 mg |
Vitamin E | 0.6 µg |
Vitamin K | 16.4 mg |
Fats/ Fatty acids | Value per 100 g |
Unsaturated | 0.120 g |
Monounsaturated | 0.093 g |
Polyunsaturated | 0.079 g |
Pomegranate health benefits
Pomegranate as a vitamin C source
Vitamin C is important for initiating the formation and maintenance of blood vessels, skin and bones. Pomegranate is a natural source of this vitamin. The juice of pomegranate can fulfill more than 40% of the daily requirement of vitamin C in the human body. But it breaks down during pasteurization, so it is advisable to consume homemade or fresh pomegranate juice to get the best benefits of the nutrient.
Pomegranate as an anti-inflammatory agent
Chronic inflammation is one of the driving forces of many severe diseases including cancer, heart disease, obesity, type 2 diabetes, and Alzheimer's.
Studies show that pomegranate is effective in coping with the inflammatory conditions of the gastrointestinal tract. It was additionally reported that ellagic acid present in pomegranate is responsible for the anti-inflammatory properties of the fruit.
A 12-week study was conducted on 50 people suffering from type 2 diabetes. The study suggested that the consumption of a given amount of pomegranate juice every day can lower the interleukin 6 and inflammatory markers CRP. Pomegranate can be an amazing addition to the diet for reducing inflammation in diabetic patients.
Lab studies suggest that the punicic acid present in pomegranate exhibit a strong anti-inflammatory effect against some breast cancer cell lines.
(Read more: Inflammatory disease)
Pomegranate for diabetes
Pomegranates have known to be very effective for lowering blood sugar levels in the body. The flowers and seeds of the pomegranate fruit are especially effective for patients suffering from diabetes and hyperglycemia. Doctors across the globe are studying pomegranate seeds, flowers, extracts, and juice to understand their potential benefits for lowering blood sugar levels and their hypoglycemic properties.
Research shows that compounds in pomegranate have antidiabetic actions. Further, the sugar juice fractions were found to have unique antioxidant polyphenols such as tannins and anthocyanins, which could aid to control conditions in type 2 diabetes. Hence, there is evidence of the anti-diabetic activity of pomegranate fruit, although not conclusive.
(Read more: Diabetes care)
Pomegranate for blood pressure
High blood pressure is a becoming common in every generation. It is generally linked to bad lifestyle habits and dietary patterns and is considered one of the driving forces behind strokes and heart attack. According to a study, consuming 5 ounces of pomegranate juice every day for a period of 2 weeks can help in significantly lowering the blood pressure. Another study found pomegranate juice significantly lowers the systolic blood pressure.
(Read more: High blood pressure)
Pomegranate for heart
Heart diseases have become the most common reason for premature death all over the world. Various factors like stress, lifestyle, high blood pressure and imbalanced cholesterol levels in the body are responsible for the prevalence of heart diseases. Pomegranate has been found to be an excellent hypotensive agent (reduces blood pressure) this relieving the extra pressure on the heart. Studies suggest that pomegranate contains a fatty acid called punicic acid which may help in protecting against heart disease.
in a clinical study, 51 people suffering from high cholesterol were given a certain amount of pomegranate seed oil for a period of 4 weeks. At the end of the designated period, a significant reduction in the triglyceride levels was noted in all the subjects along with an improved ratio of triglycerides and HDL. Another study observed a significant lowering in the bad cholesterol levels (LDL) in people suffering from type 2 diabetes and hypercholesterolemia (high cholesterol) on ingestion of pomegranate juice. Pomegranate juice has been proven to inhibit the LDL cholesterol from oxidation which is responsible for causing atherosclerosis.
(Read more: Heart disease causes)
Pomegranate juice for erectile dysfunction
Erectile dysfunction is associated with oxidative damage which can cause a reduction in blood flow towards the erectile tissue. Pomegranate juice is traditionally used for reducing the symptoms of erectile dysfunction. Animal studies suggest that pomegranate juice can increase the blood flow in the erectile tissue thereby helping achieve an erection.
In a clinical study, 53 men who were suffering from erectile dysfunction were given pomegranate juice daily. However, the study reported that pomegranate juice doesn't have any satisfactory effects in alleviating this problem.
Extensive research is still needed to understand the potency of pomegranate in the treatment of erectile dysfunction.
Pomegranate as an antimicrobial
Pomegranate contains plant compounds which are helpful in fighting with harmful microorganisms. Studies suggest that pomegranates are useful for fighting common infectious yeast Candida albicans. Pomegranate extracts along with copper have been found to possess some antimicrobial action against the methicillin-resistant strains of Staphylococcus aureus. The antibacterial effects of pomegranate extracts have also been demonstrated to be very useful in preventing some oral bacteria thus protecting the gums and teeth from diseases like periodontitis and gingivitis.
Pomegranate for brain
Studies suggest that there is some evidence associating pomegranate with memory improvement. A study with surgical patients indicated that pomegranate extract was able to prevent the memory deficit after a surgery. Another study indicates that pomegranate juice can improve the visual and verbal memory markers. Additionally, it is also been found to help in fighting the symptoms of Alzheimer's.
(Read more: Dementia treatment)
Pomegranate for joint pain and arthritis
The anti-inflammatory properties of pomegranate can be very helpful in treating joint inflammation associated with arthritis. Laboratory studies suggest that the extract of pomegranate is helpful in blocking enzymes which may damage the joints in osteoarthritic people. In vivo studies also claim the anti-arthritic effects of pomegranate extracts. But very limited research has been conducted upon humans so far so it is best to talk to your doctor to know more about the anti-arthritic effects of pomegranate.
Pomegranates prevent cancer
One of the common types of cancer in men is prostate cancer. A laboratory study showed that the extract of pomegranate may prove to be useful in curbing cancer cells reproduction and even cause cell death in cancer cells. One of the blood markers for prostate cancer is prostate-specific antigen (PSA). Doubling of the levels of PSA in men over a short period of time indicates an increased risk of death due to prostate cancer. According to a study, consuming 8 ounces of pomegranate juice can increase the doubling time for PSA from 15 months to 54 months, which is remarkable. Another study found a similar result using a kind of pomegranate extract.
In other studies, pomegranate extracts have been reported to inhibit the growth of breast cancer cells. However, the evidence stands limited only to laboratory studies. Further research is required before making any claims.
(Read more: Cancer types)
Pomegranate Side effects
- Low blood pressure
Pomegranate juice has been shown to reduce blood pressure levels in the body. If you are suffering from low blood pressure, it is best not to consume pomegranate juice. - Allergy
Pomegranate may cause allergy in some people. The symptoms of pomegranate allergy include painful swallowing, rashes, hives, facial swelling, and difficulty in breathing. - The Pomegranate enzyme may affect the liver
- Pomegranate contains enzymes which may hinder the functioning of the liver. If a person is on a medication of any kind for a liver disorder, he/she must consult the doctor before consuming pomegranates.
- Pomegranate contains high sugar content
Although pomegranate is helpful in fighting diabetes, patients suffering from diabetes are suggested to consume it vigilantly as it contains a lot of sugar and may spike blood sugar levels. - High calories
Pomegranate should be avoided by people who are trying to lose weight as it contains a lot of calories and may lead to weight gain if consumed in excess.
Takeaway
Pomegranate is a great and tasty fruit. It is loaded with health benefits and is able to relieve the symptoms of some of the most dangerous diseases like cancer, diabetes, blood pressure, and hypertension. Pomegranate is enriched with various antioxidants, nutrients, vitamins and minerals which are super beneficial for the human body. But along with the many advantages of pomegranate, it also has some side effects. Pomegranates may cause harm if consumed excessively and some people may be allergic to this fruit. No matter how beneficial or harmful a food supplement is, it is always best to understand its possible effects as per different body types and symptoms.
Medicines / Products that contain Pomegranate
- Planet Ayurveda Dadimashtak Churna - ₹430
- Himalaya Fairness Kesar Face Pack 100gm - ₹152
- Zenius Again Vergin Cream Pack of 3 (50 Gm each) - ₹1373
- Zenius Again Vergin Cream 50 Gm - ₹549
- Cipzer Jawarish-E-Anarain 125 gm - ₹449
- Siddhayu Cof Yogue Syrup - ₹148
- OZiva Plant Based Biotin Powder - ₹664
- Baidyanath Marichyadi Bati - ₹82
- Cipzer Majun -E-Mughalliz Jawahar Wali 125 gm - ₹449
- Himalaya Complete Care Toothpaste 150gm - ₹85
- Planet Ayurveda Coolstrin A Capsule - ₹1450
- Dindayal Aushadhi Swaranprash (Gold) 1kg - ₹1100
- Sadhana Anardana powder 100 GM - ₹79
- Moha Foot Care Cream 100gm - ₹251
- Evaaide Biotin Powder - ₹299
- Sadhana Anardana powder 200 GM - ₹140
- Hapdco Clodent Neem Dental Cream - ₹76
- Hashmi Cute B Cream 50gm - ₹2179
- Planet Ayurveda Lavanbhaskar Churna - ₹380
- Kerala Ayurveda Hinguvachadi Pills - ₹150
- Cipzer Sharbat Anar Shirin 200 ml - ₹449
- Cipzer Safoof Aslussoos 50 gm - ₹449
- Vedobi Under Eye Roll On For Dark Circles, Wrinkles And Pigmentation Around Your Eyes Dark Circle Remover For Men And Women - ₹359
- Hawaiian Herbal Cell Activator Capsule-Get 1 Same Drops Free - ₹469
- Moha Rose & Almond Soap 100gm (Pack Of 3) - ₹150
- Himalaya Diarex Tablet - ₹95
- Baksons Anti Aging Lotion - ₹221
- Hashmi Cute B Cream 20gm - ₹1900
- Krishnas Herbal & Ayurveda Cardiac Care Juice 1000ml - ₹510
- Krishnas Herbal & Ayurveda Cardiac Care Juice 500ml - ₹260
- Zenius Again Vergin Cream Pack of 2 (50 Gm each) - ₹961
- Cipzer Majoon-E-Muqavvi Reham 125 gm - ₹449
- Planet Ayurveda Motion Stop Tablet - ₹550
- Meru Bio Herb Anti-Aging Cream 30gm - ₹1300
- Pure Nutrition Multivitamin Tablet For Women (60) - ₹699
- Anju Swadisht Pachak Churn - ₹40
- Labyrinth Biotin Powder - ₹299
- Neemli Naturals Pomegranate & Sea Buckthorn Body Oil - ₹1950
- Biogetica Apple Cider Vinegar Gummy - ₹499
- Cipzer Habbe Ziqunnafs (50) - ₹449
- Mast Anardana Goli 180gm - ₹221
- Immunescience Plant Based Biotin Sugar Free Hair Vitamin Tablets (60) - ₹549
- Meru Bio Herb Skin Whitening Cream 30gm - ₹770
- Urban Veda Reviving Ayurvedic Rose Body Wash 200ml - ₹1399
- Urban Veda Radiance Ayurvedic Turmeric Body Scrub 200ml - ₹1399
- Urban Veda Reviving Ayurvedic Rose Body Scrub 200ml - ₹1399
- Moha Foot Care Cream 50gm - ₹140
- Hasthkar Handmades Red Wine Pomegranate Extract SLS & SLES Paraben Free Soap Base Bar 450gm - ₹349
- Urban Veda Reviving Rose Exfoliating Facial Polish 125ml - ₹1799
- Ayouthveda Acne Enemy Clarifying Facial Toner 100ml - ₹265
References
- United States Department of Agriculture Agricultural Research Service. Basic Report: 09286, Pomegranates, raw. National Nutrient Database for Standard Reference Legacy Release [Internet]
- Colombo E, Sangiovanni E, Dell'agli M. A review on the anti-inflammatory activity of pomegranate in the gastrointestinal tract. Evid Based Complement Alternat Med. 2013;2013:247145. PMID: 23573120
- Costantini S et al. Potential anti-inflammatory effects of the hydrophilic fraction of pomegranate (Punica granatum L.) seed oil on breast cancer cell lines. Molecules. 2014 Jun 24;19(6):8644-60. PMID: 24962397
- Sohrab G et al. Effects of pomegranate juice consumption on inflammatory markers in patients with type 2 diabetes: A randomized, placebo-controlled trial. J Res Med Sci. 2014 Mar;19(3):215-20. PMID: 24949028
- Sineh Sepehr K. Studies on the Cytotoxic Activities of Punica granatum L. var. spinosa (Apple Punice) Extract on Prostate Cell Line by Induction of Apoptosis. ISRN Pharm. 2012;2012:547942. PMID: 23320197
- Shirode AB et al. Antiproliferative effects of pomegranate extract in MCF-7 breast cancer cells are associated with reduced DNA repair gene expression and induction of double strand breaks. Mol Carcinog. 2014 Jun;53(6):458-70. PMID: 23359482
- Pantuck AJ et al. Phase II study of pomegranate juice for men with rising prostate-specific antigen following surgery or radiation for prostate cancer. Clin Cancer Res. 2006 Jul 1;12(13):4018-26. PMID: 16818701
- CJ Paller et al. A randomized phase II study of pomegranate extract for men with rising PSA following initial therapy for localized prostate cancer . Prostate Cancer Prostatic Dis. 2013 Mar; 16(1): 50–55. PMID: 22689129
- Jeune MA, Kumi-Diaka J, Brown J. Anticancer activities of pomegranate extracts and genistein in human breast cancer cells. J Med Food. 2005 Winter;8(4):469-75. PMID: 16379557
- Stowe CB. The effects of pomegranate juice consumption on blood pressure and cardiovascular health. . Complement Ther Clin Pract. 2011 May;17(2):113-5. PMID: 21457902
- Ahmed S et al. 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 Sep;135(9):2096-102. PMID: 16140882
- Hadipour-Jahromy M, Mozaffari-Kermani R. Chondroprotective effects of pomegranate juice on monoiodoacetate-induced osteoarthritis of the knee joint of mice. Phytother Res. 2010 Feb;24(2):182-5. PMID: 19504467
- World Health Organization [Internet]. Geneva (SUI): World Health Organization; The top 10 causes of death.
- Esmaillzadeh A et al. Cholesterol-lowering effect of concentrated pomegranate juice consumption in type II diabetic patients with hyperlipidemia. Int J Vitam Nutr Res. 2006 May;76(3):147-51. PMID: 17048194
- Kaplan M et al. Pomegranate juice supplementation to atherosclerotic mice reduces macrophage lipid peroxidation, cellular cholesterol accumulation and development of atherosclerosis. J Nutr. 2001 Aug;131(8):2082-9. PMID: 11481398
- Aviram M 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 Jun;23(3):423-33. PMID: 15158307
- Azadzoi KM et al. Oxidative stress in arteriogenic erectile dysfunction: prophylactic role of antioxidants. J Urol. 2005 Jul;174(1):386-93. PMID: 15947695
- Jurenka JS. Therapeutic applications of pomegranate (Punica granatum L.): a review. Altern Med Rev. 2008 Jun;13(2):128-44. PMID: 18590349
- Pai MB et al. Antifungal efficacy of Punica granatum, Acacia nilotica, Cuminum cyminum and Foeniculum vulgare on Candida albicans: an in vitro study. Indian J Dent Res. 2010 Jul-Sep;21(3):334-6. PMID: 20930339
- Vasconcelos LC et al. Use of Punica granatum as an antifungal agent against candidosis associated with denture stomatitis. Mycoses. 2003 Jun;46(5-6):192-6. PMID: 12801361
- Bookheimer SY et al. Pomegranate juice augments memory and FMRI activity in middle-aged and older adults with mild memory complaints. Evid Based Complement Alternat Med. 2013;2013:946298. PMID: 23970941
- Hartman RE et al. Pomegranate juice decreases amyloid load and improves behavior in a mouse model of Alzheimer's disease. . Neurobiol Dis. 2006 Dec;24(3):506-15. Epub 2006 Sep 28. PMID: 17010630