A Dedication to Pomegranates
It’s the end of October - aka squash season. Prime time for butternut squash soups, pumpkin pie, and the beloved PSLs. Although these are all great fall menu items, it seems like everyone forgets about the most underrated fall food of all time - pomegranates. They are finally in season - at the farmer’s markets and at your local grocery stores! Not only do pomegranate seeds taste like straight-up candy, but they are so nutritious for us. They can be eaten plain, topped onto your morning breakfast bowl, tossed into a salad, incorporated into a dessert, or just used as garnish. The options are endless, so go pick one up today!
Over the years, there has definitely been an increase in pomegranate consumption in the United States, and for good reason - they’re amazing! There has been recent research done on pomegranates that has clearly shown a number of health benefits to consuming them. “Pomegranates can help prevent or treat various disease risk factors including high blood pressure, high cholesterol, oxidative stress, hyperglycemia, and inflammatory activities. It is demonstrated that certain components of pomegranate such as polyphenols have potential antioxidant, anti-inflammatory, and anti-carcinogenic effects” (1). There has even been evidence to support that pomegranate juice has more antioxidant potential than red wine or green tea, how cool is that?!
Pomegranates are also an excellent source of vitamins and minerals, as like most other fruits. They have a substantial amount of vitamin C, vitamin K1, folate, and potassium, as well as 11g of fiber and 5g of protein per medium sized pomegranate.
Most studies have been conducted on pomegranate extracts, juice, or seed oil, unfortunately, not the fruit itself. So although the seeds are undeniably nutrient dense, keep in mind that the following research was not done on the fruit. But that’s okay because extracts, oils, and juice are alternative ways to boost your body’s nutrient content without having to deal with the hassle of peeling the actual fruit. Some of the benefits seen in these studies include:
Anti-cancer benefits: research has shown that the antioxidant and polyphenolic compounds in the peel, juice, and oil may have the ability to help inhibit lung and prostate tumor growth. In rat models, pomegranate seed oil has shown promise in preventing colon cancer and reducing breast cancer growth (2). Oncology Reviews has found that all parts of the pomegranate have anti-cancer properties and more research on this topic will follow.
Blood glucose control: Again, the antioxidants and polyphenols in pomegranates may help control blood sugar in type 2 diabetes. Clinical studies have found that the polyphenols in pomegranate juice may help reduce postprandial hyperglycemia (3).
Skin protectant: One study showed that the activities of pomegranate juice, extract, and seed oil may offer protective benefits against ultraviolet skin damage (4). When applied topically, production of inflammatory compounds on the skin decreased.
Oral health benefits: Turns out, pomegranate has properties that have anti-plaque effects when used as a mouth rinse! In one study, a hydroalcoholic pomegranate extract induced an 84% reduction in dental plaque microorganisms (5). This may be an alternative treatment for dental plaque bacteria.
Heart health: The main bioactive component of pomegranate seed oil, punicic acid, has been shown to help prevent the buildup of plaque in the arteries. One study showed that consumption of 800mg of pomegranate seed oil per day may reduce serum triglyceride levels in adults with hyperlipidemia (6). Other studies have seen pomegranate juice consumption reduce LDL cholesterol formation in the bloodstream (7). Both of these benefits are excellent as a way of reducing the risk of heart disease and stroke.
Talk to your doctor if you’re struggling with any of the above conditions, to see if Punica granatum (pomegranate) extract may be beneficial to incorporate into your supplement regime. For others who don’t have medical conditions, go to your nearest store today and grab yourself some pomegranates!
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