Do You Need a Pomegranate?


Should You Add Pomegranate Into Your Diet?

The evidence-based research literature advocates the following major health benefits of pomegranate (Punica granatum L) (Zarfeshany, Asgary, & Javanmard, 2014). 

  1. Blood pressure reduction 
  2. Reduction in bad cholesterol level 
  3. Reduction in oxidative stress 
  4. Improvement in glycemic control 
  5. Reduction in inflammation 

The polyphenols in pomegranate potentially assist in improving the disease manifestations that emanate due to inflammation and oxidative stress. The anticarcinogenic potential of pomegranate is well recognized in the evidence-based research literature. The strong antioxidant property of hydrolyzable tannins and ellagitannins of pomegranate reduces the frequency of the body’s anabolic processes and cellular destruction. The regular consumption of pomegranate juice helps in decreasing lipid peroxidation, free radicals, and oxidative stress. The extract of pomegranate fruit not only facilitates apoptosis but also helps to control unwarranted cell differentiation/growth. That’s the reason why pomegranate is recognized for its anticarcinogenic effects. Ellagitannins in pomegranate block the inflammatory markers, thereby reducing the risk of edematous conditions. Consumption of one-pomegranate (early morning and empty-stomach) per day is highly recommended based on its potential health benefits.

What is the Nutrient Value of Pomegranate? 

100 grams of the edible/raw part of pomegranate contains the following nutrients (Zarfeshany, Asgary, & Javanmard, 2014). 

  1. Total chlorine (7.6mg) 
  2. Total ascorbic acid (10.2mg) 
  3. Sodium (3mg) 
  4. Potassium (236mg) 
  5. Phosphorous (36mg)
  6. Magnesium (12mg)  
  7. Iron (0.3mg) 
  8. Calcium (10mg) 
  9. Sugars (13.67g) 
  10. Fiber (4g) 
  11. Carbohydrates (18.70g)
  12. Ash (0.53g)
  13. Total fat/lipid (1.17g)
  14. Protein (1.67g) 
  15. Energy (83Kcal)
  16. Water (77.93g) 

What Other Health Advantages Does Pomegranate Offer? 

Pomegranate consumption is associated with a range of health benefits. Some of them are described below (Bassiri-Jahromi, 2018) (Wang et al., 2018) (Rahimi, Arastoo, & Ostad, 2012) (Sorrenti et al., 2019) (Long et al., 2016) (Seeram et al., 2008) (Lynn, Hamadeh, Leung, Russell, & Barker, 2012) (Danesi & Ferguson, 2017).  

  1. The utilization of pomegranate fermented juice polyphenols and seed oil in the diet helps to reduce the risk of breast cancer in females.   
  2. Pomegranate consumption challenges the uncontrolled differentiation of blood vessels or angiogenesis. This property of pomegranate helps to cut down the blood supply to various types of bodily tumors. 
  3. The leaves’ extract of pomegranate potentially restricts cell proliferation in pulmonary carcinomas.
  4. Pomegranate extract challenges the pro-survival pathways and biological processes related to the activity of lung cancer (A549) cells. 
  5. The chemo-preventive activity of pomegranate seed oil helps to reduce the risk of colon carcinogenesis. 
  6. The pomegranate juice’s anti-inflammatory activity restricts the activity of colon cancer (HT-29 human) cells.   
  7. The regular consumption of pomegranate seed oil reduces the risk of colonic adenocarcinomas while enhancing the expression of PPAR (proliferator-activated receptor) gamma protein. 
  8. Urolithin-A is a metabolite in pomegranate that actively prevents a range of inflammatory conditions. 
  9. The ellagitannin-related fraction effectively controls colonic inflammation. 
  10. The tannins, anthocyanins, and ellagitannins in pomegranate help to control skin inflammation. 
  11. The tannins in pomegranate actively induce macrophages to expand their anti-tumor effect. 
  12. The extract of pomegranate pulp prevents the risk of skin tumor based on its potential to restrict the activity of tetra decanoyl phorbol 13-acetate biomarker.   
  13. The consumption of pomegranate’s seed oil also reduces the risk of skin carcinogenesis. 
  14. The hepatoprotective activity of pomegranate peel is well recognized in the scientific literature.  
  15. The daily consumption of pomegranate reduces the risk of hepatic nodules and DENA-induced hepatocellular carcinogenesis. 
  16. The extract of pomegranate potentially challenges protein oxidation and liver lipid peroxidation processes. 
  17. The pomegranate tree’s roots have the potential to deactivate tapeworm parasites. 
  18. The vasculoprotective effects of pomegranate are responsible for its cardiac and metabolic benefits. 
  19. Pomegranate helps to minimize the progression of atherosclerosis. 
  20. The activity of pomegranate extract on macrophages helps to reduce the overall lipid uptake.  
  21. Pomegranate consumption potentially elevates the activity of serum paraoxonase. 
  22. Pomegranate consumption also enhances endothelial function through its vascular inflammation reduction potential and ability to enhance activate kinase B (Akt)/eNOS mechanism. 
  23. Pomegranate consumption restricts the disappearance of nitric oxide inside the body while minimizing the concentration of superoxide anions. 
  24. Pomegranate challenges the accumulation of platelets while optimizing the production of arachidonic acid and collagen. This eventually, reduces the risk of stroke or cerebrovascular-accident (CVA). 
  25. Pomegranate reduces the risk of brain ischemia and related nervous system complications. 
  26. The arterial blood pressure reduction capacity of pomegranate substantiates through its ACE (angiotensin-converting enzyme) reduction potential.   
  27. The regular consumption of pomegranate by smokers and drug addicts assists in reducing their cardiac dysfunction. This is based on the antioxidant enzymes of pomegranate and its lipid peroxidation reduction potential that help in reducing their cardiac toxicity. 
  28. The pomegranate-induced upregulation of PPAR-γ potentially elevates insulin sensitivity, which helps in optimizing the blood glucose levels. Eventually, regular consumption of pomegranate helps in maintaining glycemic control that reduces the risk of diabetes and its deleterious manifestations. 
  29. The regular intake of pomegranate helps to optimize the production of cardiac triglycerides, total cholesterol plasma levels, and fatty acids. This eventually reduces the risk of cardiovascular disease.  
  30. Pomegranate optimizes the production of vital enzymes including SP, 17β-HSDs, CA, ODC, PLA2, CYT450, LOX, and COX. 
  31. The cancer reduction potential of pomegranate is based on its action on signaling pathways that incorporate JNK, P38, ERK1/2, MAPK, Bad, Bax, Bcl-X, PI3K, mTOR, and PI3K/AKT. 
  32. The coadministration of pomegranate extract with probiotics improves immunity against inflammatory conditions and infectious manifestations. 
  33. Pomegranate consumptions help to restrict the process of adipocyte differentiation. The peel of pomegranate also impacts adipogenesis, thereby reducing the risk of obesity and its cardiovascular comorbidities. 
  34. The regular intake of pomegranate reduces the plasma level of MCP1 while enhancing the phase-2 metabolism of ellagic acid. 
  35. Pomegranate exhibits health-related benefits based on its activity on the intestinal microflora. The metabolites of pomegranate (example, urolithins) actively interact with the intestinal microflora and form conjugants through their sulfate and glucuronyl groups in a manner to optimize the bowel transit time. This eventually improves the digestive mechanism since the food stays inside the intestine for a longer duration for its processing and absorption.  
  36. Anthocyanidins, including pelargonidin, cyanidin, and delphinidin in pomegranate contribute to its free-radical scavenging, lipid peroxidation inhibition, and antioxidant potential.
  37. The alkaloids in pomegranate contribute to its anthelmintic activity. 
  38. The tanicidal and vermifugal properties of pomegranate assist in deactivating the intestinal worms. 
  39. The cold-pressed pomegranate seed oil and fermented juice potentially cease the activities of lipoxygenase and cyclooxygenase (i.e. eicosanoid pathway enzymes).  
  40. The daily intake of pomegranate helps in boosting the immunity and disease coping skills of individuals.   

Will Regular Consumption of Pomegranate Reduce Your Risk of Morbidities/Diseases?

The daily intake of pomegranate minimizes the risk of the following disease conditions (Rahimi, Arastoo, & Ostad, 2012).   

  1. Obesity 
  2. Alzheimer’s disease 
  3. Brain injury 
  4. Male infertility 
  5. Neonatal hypoxia 
  6. Erectile dysfunction 
  7. Infection 
  8. Oral inflammation 
  9. Diabetes 
  10. Myocardial perfusion 
  11. Myocardial ischemia 
  12. Hypertension 
  13. Hyperlipidemia 
  14. Arteriosclerosis 
  15. Leukemia 
  16. Hepatocellular carcinoma 
  17. Prostatic hyperplasia 
  18. Skin cancer 
  19. Lung cancer
  20. Breast cancer 
  21. Colon cancer 
  22. Prostate cancer 
  23. Rheumatoid arthritis 
  24. Inflammatory bowel disease 
  25. Chronic obstructive pulmonary disease 
  26. Asthma 
  27. Psoriasis 
  28. Dyspepsia 
  29. Neurodegenerative diseases 
  30. Respiratory diseases 
  31. Metabolic disorders 
  32. Autoimmune disorders 

Why Pomegranate is Regarded as a Unique Fruit?

Pomegranate juice incorporates the following polyphenols that potentially contribute to its antioxidant activity (Seeram, 2006). More than 500 types of pomegranates exist on earth; however, 50 of them are widely used based on their genetic diversity 

  1. Anthocyanins, including pelargonidin, cyanidin, and delphinidin, along with respective glycosides  
  2. Hydrolyzable tannins, including punicalin, punicalagin, gallotannins, and ellagitannins 
  3. Phenolics, including gallic acid and ellagic acid
  4. Oligo/polysaccharides, including galactose compounds, xylose, sucrose, and glucose 
  5. Organic acid, including malic and citric acid 
  6. Punicic acid (seed lipid oil) 
  7. Vitamin C or ascorbic acid 
  8. Luteolin 
  9. Quercetin 
  10. Kaempferol 
  11. Caffeic acid 
  12. Punicic acid 
  13. Pomegranate’s stem, bark, and fruit contain piperidine group alkaloids, including methyl iso-pelletierine, iso-pelletierine, pseudopelletierine, and pelletierine.  

References

Bassiri-Jahromi, S. (2018). Punica granatum (Pomegranate) activity in health promotion and cancer prevention. Oncology Reviews, 12(1). doi:10.4081/oncol.2018.345

Danesi, F., & Ferguson, L. R. (2017). Could Pomegranate Juice Help in the Control of Inflammatory Diseases? Nutrients, 9(9). doi:10.3390/nu9090958

Long, J., Guo, Y., Yang, J., Henning , S. M., Lee, R. P., Rasmussen, A., . . . Li, Z. (2016). Bioavailability and bioactivity of free ellagic acid compared to pomegranate juice. Food Function, 10(10), 6582-6588. doi:10.1039/c9fo01683j

Lynn, A., Hamadeh, H., Leung, W. C., Russell, J. M., & Barker, M. E. (2012). Effects of pomegranate juice supplementation on pulse wave velocity and blood pressure in healthy young and middle-aged men and women. Plant Foods for Human Nutrition, 67(3), 309-314. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/22648092

Rahimi, H. R., Arastoo, M., & Ostad, S. N. (2012). A Comprehensive Review of Punica granatum (Pomegranate) Properties in Toxicological, Pharmacological, Cellular and Molecular Biology Researches. Iranian Journal of Pharmaceutical Research, 11(2), 385-400. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3832175/

Seeram, N. P., Schulman, R. N., & Heber, D. (2006). Pomegranates Ancient Roots to Modern Medicine. USA: Tayalor and Francis .

Seeram, N. P., Zhang , Y., McKeever, R., Henning, S. M., Lee, R. P., Suchard, M. A., . . . Heber, D. (2008). Pomegranate Juice and Extracts Provide Similar Levels of Plasma and Urinary Ellagitannin Metabolites in Human Subjects. Journal of Medicinal Food, 11(2), 390-394. doi:10.1089/jmf.2007.650

Sorrenti, V., Randazzo, C. L., Caggia, C., Ballistreri, G., Romeo, F. V., Fabroni, S., . . . Vanella, L. (2019). Beneficial Effects of Pomegranate Peel Extract and Probiotics on Pre-adipocyte Differentiation. Frontiers in Microbiology, 10(660). doi:10.3389/fmicb.2019.00660

Wang, T., Özen, C., Abu-Reidah, I. M., Chigurupati, S., Patra , K. J., Horbanczuk, J. O., . . . Atanasov, A. G. (2018). Vasculoprotective Effects of Pomegranate (Punica granatum L.). Frontiers in Pharmacology. doi:10.3389/fphar.2018.00544

Zarfeshany, A., Asgary, S., & Javanmard, S. H. (2014). Potent health effects of pomegranate. Advanced Biomedical Research, 3(100), 1-18. doi:10.4103/2277-9175.129371

 

 


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