Pomegranates are usually found in the tropical region because the tropical climate supports their growth properly. It’s said to be a lucky fruit by the Chinese and is a traditional fruit in Greek weddings. Egyptians believe that this fruit provides eternity and so they bury these fruits along with the dead bodies. Other than these surprising ancient beliefs, there are number of health benefits of pomergranates that work wonders.
Pomegranate Benefits for Health
1. Prevents cancer:
Highly amount of anti-oxidants, vitamin A, vitamin C and iron in pomegranates fight against free radicals stopping them from damaging cells and thus preventing many cancers especially prostate cancer, breast cancer and lung cancer.
2. Prevents heart diseases:
Anti-oxidants present in pomegranates lower bad cholesterol, LDL and increases good cholesterol, HDL preventing heart diseases. Its juice increases the blood flow through the heart making it healthier.
3. Boosts immunity:
A medium sized pomegranate contains 15% of the daily required vitamin C which is very essential for a good immune system. So a pomegranate a day can boost your immunity.
4. Healthy skin:
Vitamin C helps in producing collagen for healthy skin. Pomegranate oil derived from its seeds can be applied on the body. Its anti-oxidants protect the skin from toxic gases and pollution preventing ageing and skin cancer. It helps in skin cells regeneration, removes dull and dead cells and gives healthy glowing skin.
5. Prevents osteoarthritis:
Pomegranate if taken daily can give strength to bones and prevents osteoarthritis.
6. Healthy arteries:
Plaque forms on the arteries which can be removed with daily intake of pomegranates. This also prevents further building up.
7. Blood pressure:
Pomegranate juice if taken daily can reduce high blood pressure up to 5%.
8. Prevents dental plaque:
Drink a glass of pomegranate juice daily and it can prevent dental plaque.
9. Prevents diarrhoea:
Pomegranates help in preventing diarrhoea.
10. Weight control:
Another of the pomegranate benefits is that it is high in anti-oxidants, if taken daily can help you in controlling your body weight. You can take the fruit in your daily diet and lose those extra calories.
11. Prevents cell damage:
The presence of anti-oxidants in high quantity fights against the free radicals which usually attack the cells and damage them. Regular consumption of this fruit can keep your body cells and tissues healthy.
12. Prevents Alzheimer’s disease:
One of the greatest health benefits of pomegranate is that if this fruit is taken daily, it can help in preventing Alzheimer’s disease. If the patient is already affected by this disease, then it can be slowed down with this fruit. It also improves the patient’s brain and helps to do daily activities properly and more actively.
So to get all the health benefits and beauty benefits from this delicious and juicy fruit, ensure that you eat an average sized pomegranate or drink a glass of pomegranate juice daily.
Pomegranate Benefits for Skin
These juicy red fruits can provide extraordinary benefits to your skin, thanks to their incredible antioxidant, anti-microbial, anti-inflammatory and anti-ageing properties. They are often incorporated in a range of skincare products. They can do wonders for your skin in the following ways.
13. Maintains Skin Health:
Collagen is the basic component of your skin which ensures that your skin remains soft, smooth and firm. Certain compounds present in pomegranates stop the enzymes from breaking down collagen, thus maintaining skin health. They also assist in the growth of fibroplasts, the cells that produce elastin and fiber to ensure that your skin remains smooth and supple. Furthermore, this fruit stimulates proliferation of keratinocytes, the cells that form the outermost layer of your skin. Increase in the number of these cells enables your skin to repair itself better.
14. Aids in Cell Regeneration:
Skin damage often leads to problems like skin pigmentation and age spots. Pomegranates are beneficial in this regard as they protect the epidermis (outer layer of the skin), and facilitate skin cell regeneration in the epidermis and dermis (inner layer). They aid in the production of naturally occurring antioxidants by your body which help in regeneration of skin cells. In this way, they help in increasing circulation and aiding in tissue repair and wound healing.
15. Treatment of Acne:
Acne is caused due to digestive problems or hormonal imbalance. Pomegranate, being a rich source of vitamin C, can regulate the production of sebum, an oily substance secreted by your skin which is the root cause of pimples. It also corrects digestive problems, thus promoting healthy blood circulation in the body. You can apply pomegranate juice on the areas affected by pimples. This will prevent acne and scars by generating tissues in the affected area.
16. Beneficial for Dry Skin:
The small molecular structure of pomegranate enables it to penetrate deeply into the skin, making it effective for treating dry skin. It has the ability to soothe dry, cracked and irritated skin as it contains punicic acid, an omega-5 fatty acid that hydrates skin and prevents moisture loss.
17. Beneficial for Oily/Combination Skin:
Pomegranate oil is great for oily skin and is often used in skincare products meant for acne prone skin to combat breakouts, reduce scarring and soothe minor irritations.
18. Anti-ageing Benefits:
Pomegranates possess anti-ageing properties, thus rejuvenating your skin both internally and externally. Pomegranate juice is beneficial for the skin that is damaged due to sun exposure or ageing. The oil from pomegranate seeds helps strengthen the epidermis which reduces or delays wrinkles. This fruit repairs skin damage to provide you with smooth and youthful skin and extends the life of the fibroplasts, the cells that are involved in the production of collagen and elastin. The collagen and elastin pump up your skin and render it elasticity, thus keeping it youthful and minimizing the occurrence of wrinkles.
19. Sun Protection:
Pomegranates are a great way of countering the damaging effects of the harsh rays of the sun. They contain a number of antioxidants that protect your skin against free radical damage, thus preventing skin cancer, relieving sunburn and reducing the signs of sun damage. Pomegranate seed oil provides protection against skin cancer as it contains a large amount of ellagic acid, a polyphenol antioxidant which inhibits the growth of skin tumors.
20. Treatment of Skin Inflammation:
Pomegranate extracts are comparable to any ointment in soothing skin inflammation. They contain polyphenols along with other compounds that have anti-inflammatory properties. The seeds of pomegranate contain excellent healing properties that promote rapid healing of your wound in case of cuts and scrapes. Consuming pomegranates and applying its extracts or pomegranate seed oil on the affected area ensures quick healing of your skin and fights infection. Moreover, it does not leave a scar or mark on the skin after healing.
Pomegranate Benefits for Hair
This delectable fruit is not likely to be effective in curing hair problems such as hair loss, dandruff, thinning hair etc. But it does contain nutrients that can benefit your hair indirectly. For instance, hair loss is often caused due to anaemia. Pomegranate improves circulation which might help in combating hair loss.
21. Strengthens Hair Follicles:
Drinking pomegranate juice helps in strengthening your hair follicles. Pomegranate extract is often used to treat hair loss. Pomegranate seed oil contains punicic acid which makes your hair strong, thick and healthy. It also improves circulation to the scalp, thus stimulating hair growth.
22. Treatment of Frizzy Hair:
Pomegranate oil is often used in hot oil treatments or pre-shampoo soothing for frizzy and over processed hair for the purpose of conditioning kinky, curly and wavy hair. It detangles your hair and moisturizes the hair shaft, thus enhancing the appearance and feel of your hair.
How to Select and Store?
- Selection: When buying pomegranates, always choose the fruits that are plump and round, heavy for their size and have rich, fresh color and flavor. They should have a thin yet tough skin without any cuts or blemishes. Their crown should be free of molds. Larger fruits are juicier than their smaller counterparts. The seeds sacs are generally of the size of your fingernails. The pips resemble corn kernels but are reddish, slightly translucent and have a thinner skin. The color of the rind need not necessarily be red. It can vary from being completely red to reddish brown but this will not affect the quality. Always prefer deep color though. Since pomegranates do not ripen once picked, they will not continue to develop sugar after being harvested. Thus, it is advisable to buy fully ripe fruits.
- Storage: At room temperature, pomegranates can last up to two weeks when stored in a cool, dry place away from direct sunlight. Whole fruits can be stored up to a month in a cool, dry area and can even be refrigerated up to two months. While it is not recommended to freeze the whole fruits, the seed pips can be frozen in an airtight bag for up to one year. Fresh juice can be refrigerated but it should be used within two to three days. Cut pomegranates should be consumed within four days as the flesh deteriorates quickly once the fruit is opened.
Tips for Usage (Cooking/ Eating)
This delicious and exotic fruit can form part of your daily meals to add more fiber, potassium and vitamin E to your diet. Pomegranates can be eaten in various ways. They can be eaten alone or form part of other dishes. In fact, the pomegranate seeds make a delicious and healthy snack.
Before proceeding to eat the pomegranate, you should clean it first. For this purpose, score the skin in quarters and open it up. Putting each quarter under water, ream the seeds with your fingers from inside. The pith, being lighter, will float on the top while the heavier seedy fruit will sink below. The water will loosen the seeds, making them easier to collect. Running your fingers through each quarter, scoop the seeds up, most of them would be floating on top of the water. Given below are certain tips for enjoying this juicy fruit.
1. Powder of dried seeds can be used in meat dishes:
The seeds of the pomegranate are edible and many people chew on the seeds while eating the fruit to release the juice from the sacs, swallowing the seeds afterwards. These seeds are a good source of roughage that helps cleanse the body. In India, dried pomegranate seeds are ground into a powder which is used in meat dishes.
2. Fruit can be squeezed for juice:
Some people only suck the juice from the seeds and then spit out the seeds. They can vigorously roll the fruit on a hard surface to break the juice sacs. When the fruit becomes soft, they can puncture the end, insert a straw and suck out the juice by squeezing the fruit. However, this process involves a fair amount of waste.
3. Seeds add exotic flavor to foods:
Pomegranate seeds can be sprinkled on a variety of foods, thus imparting their exotic flavor to ordinary meals. You can sprinkle these seeds in your morning oatmeal or cereal and on top of mango cubes. They can also be stirred into your orange or apple juice and even your black tea for a tangy taste.
4. Added in preparation of soups:
Pomegranate seeds can also be added to a variety of soups. You can even prepare a pomegranate soup and to make it more interesting, add a few vegetables to it.
5. Used in cocktails, drinks & ice creams:
Pomegranate juice has an acidic citrusy flavor. Thus, it is suitable for being used in citrus marinades, either wholly or partially for a flavor change. The French make thick red syrup from pomegranates known as “grenadine”. It is non-alcoholic and often used in cocktails such as Tequila Sunrise. It can also be used as a flavoring for children’s drinks and ice creams.
6. Great addition to various salads:
Pomegranates can be a great addition to all kinds of salads. You can prepare a seasonal salad by tossing fresh greens such as baby spinach or arugula with sliced pears, toasted walnuts, crumbled blue cheese and pomegranate seeds in lemon vinaigrette. A fruit salad can also be prepared by combining mangoes, pomegranate seeds and papaya, adding some lemon juice for zest. Pomegranate seeds can be added to a salad of walnuts, goat cheese and spinach, using a light honey based dressing.
7. Made into salsa that can be served over chicken:
You can serve a delicious first course by topping seasoned, sautéed or roasted chicken with pomegranate salsa. For preparing salsa, pomegranate seeds can be stirred with finely chopped red pepper and bite sized orange segments. This salsa can be served over chicken.
8. Used to prepare variety of smoothies:
Pomegranate seeds can be added to a variety of smoothies, alcoholic beverages and juices. All you need to do is blend the pomegranate seeds in a blender until they are liquefied and pour the resulting liquid through a strainer. This liquid can be used to make pomegranate mojito, pomegranate wine or added to a mango smoothie.
9. Add variety & flavor to desserts:
Pomegranate seeds can add variety and flavour to desserts as well. They can be sprinkled over yoghurt or ice cream. They can also be sprinkled over a chocolate cake along with a few raspberries.
10. Pomegranate juice can be heated with apple cider and a cinnamon stick. After removing the cinnamon seeds, it can be served in a heatproof glass and sprinkled with pomegranate seeds.
It is never too late to add this miracle fruit to your daily diet plan as the amount of benefits that you would be reaping, definitely outweighs the drawbacks. So, next time don’t forget to include this fruit in your favourite fruits list. Stay fit, stay happy!
Principle
|
Nutrient Value
|
Percentage of RDA
|
| Energy | 83 Kcal | 4% |
| Carbohydrates | 18.70 g | 14% |
| Protein | 1.67 g | 3% |
| Total Fat | 1.17 g | 6% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 4 g | 11% |
Vitamins
| ||
| Folates | 38 µg | 9.5% |
| Niacin | 0.293 mg | 2% |
| Pantothenic acid | 0.135 mg | 3% |
| Pyridoxine | 0.075 mg | 6% |
| Riboflavin | 0.053 mg | 4% |
| Thiamin | 0.067 mg | 5.5% |
| Vitamin A | 0 IU | 0% |
| Vitamin C | 10.2 mg | 17% |
| Vitamin E | 0.60 mg | 4% |
| Vitamin K | 16.4 µg | 14% |
Electrolytes
| ||
| Sodium | 3 mg | 0% |
| Potassium | 236 mg | 5% |
Minerals
| ||
| Calcium | 10 mg | 1% |
| Copper | 18% | 0.158 mg |
| Iron | 0.30 mg | 4% |
| Magnesium | 12 mg | 3% |
| Manganese | 0.119 mg | 5% |
| Phosphorus | 36 mg | 5% |
| Selenium | 0.5 µg | 1% |
| Zinc | 0.35 mg | 3% |
Phyto-nutrients
| ||
| Carotene-ß | 0 µg | – |
| Crypto-xanthin-ß | 0 µg | – |
Hope this article enlisting all pomegranate nutritional benefits will be very helpful for you. So, are you going to include this fruit in your list of healthy foods? Do let us know your thoughts in the form of comments.
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