Pomegranate fruit – why should you include it in your daily diet?

Pomegranates contain enough nutrients to be one of the fruits with the greatest antioxidant and nutritional properties for our health that nature has to offer. Originally from Asia, they are becoming increasingly popular in Poland as well. Pomegranates are not only known for their unique taste and juiciness, but above all for their numerous medicinal properties, which have been confirmed by scientific research. So let's take a closer look at them.

Where do pomegranates come from? – a brief history of the fruit

Historically, pomegranates have been cultivated and nurtured in various cultures over many centuries. It is believed that pomegranates originate from the regions of Iran and the Western Himalayas, where they have been cultivated for thousands of years.

References to pomegranates can be found in both the Bible and the Koran, where it is mentioned by name. In addition, this distinctive fruit can be found in Greek mythology, where it was considered a sign of fertility and vitality.

Thus, medicinal properties have been attributed to the plant for a very long time, and modern research only confirms the anecdotal information passed down from ancient times. Today, pomegranates are known as a real treasure trove of health.

Minerals and vitamins in pomegranates – a real source of health?

The pomegranate tree is believed to produce extremely healthy fruit. The vitamins contained in pomegranates are said to not only help with inflammation, but also have a beneficial effect on reducing cardiovascular disease, protecting blood vessels and alleviating the symptoms of the menopause. In addition, eating pomegranates should also help with a variety of digestive problems and maintain stable blood sugar levels.

Although their medicinal properties are still the subject of much scientific research, it is now known that pomegranates contain numerous vitamins and minerals as well as secondary plant substances, especially polyphenols. It is these substances that are credited with antioxidant properties.

Inside a pomegranate, we find, among other things:

• Beta-carotene
• Potassium
• Phosphorus
• Calcium
• Magnesium
• Iron
• Zinc
• Manganese
• Copper
• Vitamin A
• Vitamin C
• Vitamin K
• B vitamins – B1, B2, B6, folic acid

Nutritional properties – what does pomegranate contain?

Pomegranate has a sweet and slightly tart taste, resulting from a harmonious balance between two components. These are carbohydrates and sugars on the one hand, and organic acids on the other.

• Per 100 g of fruit, there are approximately 14 g of carbohydrates, which consist of roughly equal proportions of fructose and glucose.
• Pomegranates provide an average of 62 kcal per 100 g of edible portion, which puts them on a par with fresh figs or mangoes. This energy is mainly provided by the carbohydrates they contain. Protein does not exceed an average of 1 g per 100 g, and fat 0.5 g.
• The vitamin content of pomegranates is dominated by vitamin C, which reaches 20 mg per 100 g. This is followed by B vitamins, in particular vitamin B3 (0.3 mg), vitamin B5 (0.6 mg) and vitamin B6 (0.2 mg).
• Per 100 g of pulp, there are 700 mg of minerals. Potassium (250 mg), phosphorus, calcium, magnesium, iron, zinc, manganese and copper dominate.

The properties of pomegranate worth knowing – what are the characteristics of this fruit?

Pomegranate is very healthy and beneficial to our health. Consumed regularly, it contributes to improving our overall health. The following properties of pomegranate are particularly noteworthy:

• Supports the immune system – the large amount of nutrients, minerals and vitamins helps us fight various infections and problems related to the immune system. Pomegranates also have a beneficial effect on tissue regeneration.
• Antioxidant effect – pomegranate seeds contain ingredients such as tannins and flavonoids, which have powerful antioxidant properties. They therefore help to prevent cell damage caused by free radicals.
• Lowers blood pressure and prevents cardiovascular problems – various studies show that pomegranate has interesting properties that lower blood pressure and reduce the risk of cardiovascular problems. It has also been observed to contribute to reducing complications associated with atherosclerosis by promoting healthier blood flow.
• It is an aphrodisiac – pomegranate is an aphrodisiac fruit. Some studies seem to suggest that it stimulates an increase in testosterone levels in both sexes, as well as oestrogen in women, affecting sexual health and strengthening bones and muscles.
• Anti-inflammatory effect – fresh pomegranate juice has an anti-inflammatory effect, soothing inflammation in certain body systems.
• Supports memory – the antioxidant effect and increase in testosterone levels mentioned above seem to improve cognitive functions related to memory.
• Has diuretic and slimming properties – pomegranate is a diuretic fruit, facilitating urination and the excretion of harmful elements from the blood through urine. In addition, it seems to have a positive effect on fat control.

Pomegranate fruit – what ailments is it best for?

Thanks to its many ingredients, pomegranate is already successfully used in the treatment of many ailments. However, it should be remembered that the use of pomegranate or preparations containing the fruit's active ingredients should be a supplement to full medical therapy. The use of pomegranate is recommended for the following ailments:

• High cholesterol
• High blood pressure
• Metabolic problems
• Inflammation of the body;
• Weight problems
• Urinary tract problems

Fresh pomegranate is not only healthy, but also generally well tolerated by the body. The same applies when we consume pomegranate in capsules, dietary supplements or tablets. In general, it should be remembered that people who are very sensitive to certain components of the fruit may experience pomegranate intolerance. This is mainly due to the high content of fruit acids in pomegranates.

As we can see, pomegranate has a wide range of applications in many areas and in the treatment of various ailments. Most of the benefits of pomegranate come from its richness in antioxidants, although there is no doubt that we are dealing with a fruit with enormous nutritional value, which also has advantages when it comes to making our diet healthier.

Different ways of consuming pomegranate – what is worth knowing?

Pomegranate currently belongs to the category of natural remedies and has a long tradition of health-promoting use. The ingredients of pomegranate can alleviate various diseases and ailments. One of the most popular ways to consume the fruit is pomegranate juice, which is seedless and still extremely tasty and healthy. In addition, pomegranate can be added and used as syrup, essential oil and much more.

For athletes, pomegranate seeds are part of their daily diet. Containing large amounts of active ingredients, they are a valuable addition to yoghurts, muesli and protein shakes. However, if you cannot tolerate the taste of pomegranate on a daily basis, you can use pomegranate peel extracts in the form of dietary supplements.

The vitamins, minerals and plant substances they contain remain almost unchanged and are retained in very high concentrations. However, it is recommended to choose supplements from reputable manufacturers offering organic and healthy products, for example those suitable for vegetarians and vegans.

Pomegranate juice – as healthy as the whole fruit?

It is a well-known fact that most natural juices are good for our health. This is also true for freshly squeezed pomegranate juice, which, compared to its commercial counterparts, contains naturally occurring sugars and minerals found in the pulp, without unnecessary additives and preservatives.

We already know that pomegranate juice not only tastes good, but is also extremely healthy. Medical research conducted over the last 20 years has proven that drinking pomegranate juice regularly provides effective protection against disease by stimulating the body's immune system. This is due, among other things, to the huge amount of antioxidants it contains. Pomegranate juice surpasses well-known sources of antioxidants such as green tea and red wine in terms of their quantity.

What is more, it inhibits the formation of cancer cells, alleviates hypertension and joint problems, among other things. Improvements have also been noted in patients struggling with heart and circulatory diseases, whose condition has improved significantly with regular (up to twice a day) consumption of pomegranate juice.

Bibliography

‘Pomegranate: Botany, Postharvest Treatment, Biochemical Composition and Health Effects’ – R. E. Smith, Nova Science Pub Inc, 2014.

‘Pomegranate: A Global History’ – D. Stone, Edible, Reaktion Books, 2017.

‘Super Food: Pomegranate (Superfoods)’ – Super Food series, Bloomsbury Publishing, 2017.

‘The Benefits of Pomegranate Fruit from Jannah Paradise For Mental Health & Body Healing’ – J. Firdaus Mediapro, Jannah Firdaus Mediapro Publishing, 2021.

‘Chemical composition of juice and seeds of pomegranate fruit’ – S. E. El-Nemr, I. A. Ismail, Dr. M. Ragab, scientific journal Molecular Nutrition & Food Research, John Wiley and Sons, 1990.

‘Dietary pomegranate juice as a natural antioxidant for the neonatal brain’ – E. Christaki, E. Bonos, D. Foskolos, D. Paneri, P. F. Paneri, scientific journal Current Opinion in Biotechnology, Elsevier Science, 2011.

‘The effects of pomegranate juice consumption on blood pressure and cardiovascular health’ – C. Bell Stowe, scientific journal Complementary therapies in clinical practice, 2011.

‘Pomegranate (Punica granatum) supplements: Authenticity, antioxidant and polyphenol composition’ – S. Madrigal-Carballo, G. Rodriguez, C.G. Krueger, M. Dreher, J.D. Reed, Journal of Functional Foods, 2009.