The pomegranate, famous for adding red to chiles en nogada, is an extraordinary fruit. Among its properties, it is a great source of water, potassium, and one of the most nutritious foods we have. Additionally, it has many other health benefits.A
serving of pomegranate weighing 174 grams contains 7 grams of fiber, 3 grams of protein, 24 grams of sugar, and 144 calories, covering 30 percent of the daily recommended intake of vitamin C, 36 percent of vitamin K, and 12 percent of potassium.Among its benefits, the pomegranate or pomegranate juice has anti-inflammatory effects, helps regulate blood pressure, may help prevent memory loss, and can be a good ally against bacteria and fungal infections. Learn more about the properties of this fruit and take advantage of them by including it in your diet.1. Good for when you exerciseThere is still not much research, and more studies are needed, but those that have been conducted show that pomegranate is rich in dietary nitrates that enhance exercise performance.For example, a study involving 19 athletes running on a treadmill showed that consuming one gram of pomegranate extract 30 minutes before exercise significantly improved blood flow, delayed fatigue, and increased exercise efficiency.2. May help combat bacterial and fungal infectionsSome of the plant compounds in the
pomegranate have antibacterial and antifungal properties. In fact, they have been shown to combat certain types of bacteria, such as the yeast Candida albicans, and eating pomegranate may also protect you against infections and inflammation in the mouth. This includes conditions like gingivitis, periodontitis, and denture-related stomatitis.3. Helps lower blood pressureA study found that individuals with hypertension, or high blood pressure, showed a significant reduction in blood pressure after consuming 5 ounces (150 ml) of pomegranate juice daily for two weeks, while other studies have found similar effects, especially for systolic blood pressure, which is the higher number in a blood pressure reading.4. Contains one of the best antioxidantsPomegranates contain two unique substances responsible for most of their health benefits: punicalagins, an antioxidant, and punicic acid, found in pomegranate seed oil and is the main fatty acid in the arils.Both give pomegranate its most important properties, but punicalagins are extremely powerful antioxidants found in pomegranate juice and skin. They are so potent that pomegranate juice has three times the antioxidant activity of red wine and green tea.5. Has anti-inflammatory effectsPomegranates have potent anti-inflammatory properties, which are largely mediated by the antioxidant properties of punicalagins.In vitro studies have shown that they can reduce inflammatory activity in the digestive tract, for example, and if you are looking to reduce inflammation in your body, pomegranate is an excellent addition to your diet.The pomegranate has a wide range of benefits and can help reduce the risk of various serious diseases, improve memory, and enhance your exercise performance. It doesn't matter if you enjoy eating the arils or prefer the juice; incorporating pomegranate into your daily routine will be a great way to reap the many health benefits it offers.Recipes with pomegranate:
Orange gelatin with yogurt and pomegranatePomegranate cheesecake