The nutrients and benefits of pomegranates

The origin of pomegranates:

Pomegranate is an ancient food, with the earliest fossilized plant specimens dating back to 3500-2000 BC, placing them among the top five oldest cultivated fruits, along with grapes, olives, date palms, and figs.

Pomegranates originated in the Middle East, where they thrive in a sunny, mild winter, and dry summer climate. They were later spread by missionaries, traders, and others to Europe and the Americas. Due to their unique fruit shape, they are often symbolic of abundance, fertility, and good fortune in many cultures.

The nutrients in pomegranates:

Pomegranates contain flavonoids, including flavonols, anthocyanins, and phenolic acids, which are mainly found in the peel and juice of the fruit.

The pink aril, which is mostly water (85%), also contains sugars, pectin, organic acids, phenolic compounds, and flavonoids (mainly anthocyanins). The seeds contain protein, crude fiber, vitamins, minerals, pectin, sugars, polyphenols, and isoflavones. The oil extracted from the seeds (12-20%) is characterized by a high content of polyunsaturated fatty acids, such as linolenic acid and linoleic acid, as well as other lipids, such as punicalagin, oleic acid, stearic acid, and palmitic acid [2].

The benefits of pomegranate:

Appetite:

Pomegranate contains antioxidants ellagic acid and tannic acid. It helps control obesity, inhibits the intestines from absorbing fat, and suppresses appetite [3][4][5]

Inflammation:

Pomegranates are rich in polyphenol antioxidants that have anti-inflammatory properties.

They can inhibit the growth of cancer cells and destroy them [3][6][7].

It may help control inflammation caused by hemorrhoids [8][9].

Reduce joint swelling and stiffness, as well as joint injuries.

Relieve periodontitis,

Antibacterial:

Inhibits dental plaque [3][38].

It can inhibit the growth of microorganisms that cause vaginal infections (such as Candida albicans and Trichomonas vaginalis).

Pomegranate is rich in tannins, flavonoids, and alkaloids. These substances can inhibit intestinal motility. They can also promote the reabsorption of water and salt, reducing diarrhea. [10] Pomegranate has antibacterial activity and can inhibit the growth of bacteria that cause diarrhea, such as Staphylococcus aureus and Candida albicans [3][11]

Skin: Pomegranates are rich in polyphenols that promote collagen production, which have healing properties that make them highly effective in reducing sunburn symptoms and restoring lost radiance to the skin. Some of them can also protect the skin from skin damage caused by UVB and UVA [12][13]

Exercise: Pomegranate contains plant chemicals with a slight energizing (improving athletic performance) effect. It can reduce oxidative stress and increase the availability of nitric oxide in the blood, which increases blood flow. This can improve physical performance and enhance strength. [14]

Uric acid:

Stone fruits are rich in citric and malic acids, which help regulate uric acid levels. This can help gout sufferers alleviate joint swelling and pain, as well as those with kidney diseases [8].

Recommended dosage of pomegranate:

* Pomegranate seeds - 1-2 pomegranates or as per your requirement.

* Pomegranate juice - 1-2 cups of pomegranate juice or as per your taste.

* Pomegranate powder - twice daily, ¼-1/2 teaspoon each time.

* Pomegranate capsules - twice daily, 1-2 capsules each time.

* Pomegranate tablets - twice daily, 1-2 tablets each time.

Note

1. Pregnancy: Pomegranate juice is believed to be highly beneficial during pregnancy as it contains a high amount of minerals and vitamins, which are an important part of the pregnancy diet. It contains antioxidants such as vitamin C and vitamin E, which may help combat free radicals and prevent cell damage, thus preventing any harm to the placenta. The potassium content in pomegranate juice can reduce leg cramps in pregnant women [15][16]
2. Breastfeeding: Pomegranate can help increase blood cell count, as it has anti-anemia and antioxidant properties, which may help overcome fatigue. Drinking pomegranate juice during breastfeeding is safe. However, there is not enough reliable information on the safety of using other forms of pomegranate (such as pomegranate extracts). Therefore, it is recommended to drink only juice during breastfeeding.
3. In general, one to two cups of pomegranate juice can be consumed per day, preferably in the morning. If you have a cough and cold, you should be cautious about drinking it, as it may worsen your symptoms.
4. Pomegranate may lower blood pressure. Therefore, it is generally advised to monitor blood pressure when taking pomegranate and anti-hypertensive medication [7][17].

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