What Are The Health Benefits of Pomegranate?
Pomegranates are rich in several nutrients, such as potassium, vitamin C, and folate. In addition, they are high in antioxidants, which can bring several health benefits to the body. Here is a list of the possible health benefits of pomegranates.
Nutrient-rich. As mentioned, pomegranates are packed with essential vitamins and minerals. This makes them a nutritious food that can help improve overall wellness. What sets them apart is their high antioxidant content, such as punicalagin and anthocyanins, which can help reduce oxidative stress (1).
Reduced inflammation. Thanks to its high antioxidant content, pomegranates can help neutralize free radicals (known to increase inflammation). Regular consumption of pomegranates can, therefore, reduce inflammation (2).
Improve cardiovascular health. Since pomegranates help reduce inflammation, they can help improve heart health. According to studies, it seems that pomegranates can help reduce cholesterol levels (3). Pomegranates also seem to help lower blood pressure (4).
Memory and cognitive function. Research suggests (5) that the antioxidants in pomegranates can help protect the brain from oxidative stress. So, it may help reduce the risk of age-related cognitive decline.
Diabetes management. Thanks to its high fiber content, pomegranates can help regulate blood sugar levels and improve insulin sensitivity. However, keep in mind that pomegranate juice is low in fiber and high in sugar, which can have the opposite effect of lowering blood glucose levels.
Enhance immune function. Their high vitamin C content can help enhance immune function (6), making it less likely for you to catch a cold.
Improved gut health. Since pomegranates are high in prebiotic fiber, they can help promote gut health and digestion. In addition, their high fiber content can improve bowel movement.
Weight management. For those who want to lose weight or maintain it, pomegranates are a great addition due to their high fiber content. Since fiber takes longer to digest, it increases fullness levels, reducing the chance of snacking and overeating.
How Much Pomegranate Extract Is Recommended Per Day?
More research is still needed to determine the recommended dosage for pomegranate extract. However, research suggests that a good intake is between 350 to 750 mg of pomegranate (7) extract per day. Having more than 1,000 to 3,000 mg can increase the risk of digestive issues like diarrhea.
Keep in that you should always consult with a health professional before adding a new supplement, especially if you are taking chronic medication. Some supplements may interact with certain medications, so it’s always good to seek medical advice.
Omega-5 Supplements: How To Consume Pomegranate?
Pomegranates offer several health benefits. However, you may need to eat a lot of pomegranates to get all of its perks. The problem is that increasing the amount of pomegranates you eat also increases your calorie intake and sugar content.
In this case, pomegranate supplements offer a better alternative that provides all the essential nutrients from pomegranates without adding too many calories or sugars.
Another benefit of pomegranate supplements is that it contains several parts of the pomegranates, not only the juice or the seeds. Pomegranate supplements contain the skin, seeds, and juice. As a result, you get different nutrients, such as puninic acid. Puninic acid contains omega-5, which can help reduce inflammation, reduce cholesterol levels, and improve insulin sensitivity.