Compiled & Medically reviewed by
         Dr.Sanjana.V.B. Bhms. Dbrm.Cdn

     How do pomegranate antioxidants and nutrients help you stay active?

  Pomegranate  is a superfood packed with plenty of vitamins, minerals and antioxidants. It is a fruit researched for long by nutritional scientists  across the globe for decades. The research studies show that  the fruit has a key role in keeping us healthy. It has tremendously positive effect particularly on brain & nervous system which is vulnerable to degenerative changes arising from various causes. The potent antioxidants of pomegranate has many other health benefits other than neuronal protective effect.

  Its seeds, or arils, are a very good source of fibers and rich in potassium, phosphorus, magnesium, and calcium.

Pomegranate contains vitamins and minerals, such as vitamin C and copper, along with healthy fibers.

Pomegranate is very low in fat and sodium. Whole, fresh pomegranate contains important vitamins and minerals. 

   The estimated glycemic load (GL) of fresh pomegranate is only18. Glycemic load is an estimated glycemic index that considers the serving size of a given food or beverage. Pomegranate consumption will not cause a sudden rise in blood glucose levels .Hence it could be taken by diabetic patients also. A balanced blood sugar level is very important to stay active.

 Pomegranates contains lots of vitamin C (L-ascorbic acid). Vitamin C is essential for good bone structure, cartilage, muscle, and blood vessels. There is 16mg of vitamin C in a medium-sized fruit, which is about 18% of the recommended daily value. It also aids in the absorption of iron and promotes wound healing. 

Vitamin C is a great antioxidant also .It protects you against oxidative stress exposure happening in your day to day life and protect from free radical attack and consequent damage to vital organs.

The fruit’s vitamin C content imparts it anti-inflammatory properties, which may protect against many common diseases, such as certain types of cancer and type 2 diabetes

    Pomegranate arils are packed with nutrients and antioxidants, substances that can help prevent or delay damage within the cells. Research studies show that certain components of pomegranate such as polyphenols have potential antioxidant, anti-inflammatory, and anticarcinogenic effects.

The antioxidant potential of pomegranate juice is more than that of red wine and green tea, which is provided by ellagitannins and  tannins of pomegranate.Two other ellagitannins that are found in both pomegranate juice and peel are punicalagin and punicalin.

    Several types of pomegranate flavonoids include anthocyanins, flavan 3-ols, and flavonols.Pomegranate juice and peel have catechins with a high antioxidant activity. They are essential compounds of anthocyanin production with antioxidant and inflammatory role. Anthocyanins cause the red color of juice, which is not found in the peel.

    All pomegranate flavonoids show antioxidant activity with indirect inhibition of inflammatory markers such as tumor necrosis factor-alpha (TNF-α}.It has anticancer properties also. It was shown that pomegranate fruit could be used in the treatment of human prostate cancer because it could inhibit cell growth and induce apoptosis. It prevents breast, lung and colon cancers.

 Pomegranate juice is an affluent source of polyphenols with high antioxidative potential. Moreover,  antiatherogenic, antihypertensive, and anti-inflammatory effects have been shown in limited studies[ in human and murine models].

 Pomegranate juice prevents the activity of serum angiotensin-converting enzyme and reduces systolic blood pressure and thus hypertension.

Punicic acid, which is the main constituent of pomegranate seed oil, has antiatherogenic effects. It can prevent clot formation within the blood vessels.

 Pomegranate juice is a good source of fructose, sucrose, and glucose. It also has some of the simple organic acids such as ascorbic acid, citric acid, fumaric acid, and malic acid. All these nutrients can boost the energy levels.

  It also contains small amounts of all amino acids, specifically proline, methionine, and valine. Both the juice and peel are rich in polyphenols. The largest classes include tannins and flavonoids with antioxidative and preservative activities.

Pomegranates also contain other antioxidant compounds, such as quercetin and anthocyanins, which also repair cell damage caused by oxidative stress. The antioxidants in pomegranate juice can strengthen muscles and help them recover after exercise. They may also improve performance during athletic exercise 

As per a research study, administration of concentrated pomegranate juice to 22  diabetic patients with hyperlipidemia [  high bad cholesterol ] could significantly reduce TC, LDL-C, LDL-C: HDL-C ratio, and TC: HDL-C ratio[ bad cholesterols]. However, it was unable to decrease serum TG and HDL-C concentrations.

      Include pomegranate as one of your breakfast snack, it can keep your energy levels high throughout the day as well as protect you from many degenerative diseases of  vital organs.

How does pomegranate consumption help against Alzheimer's disease?

            Alzheimer’s disease is a degenerative disease of brain & nervous system.

According to an American study published in the journal ACS Chemical Neuroscience, eating pomegranate  can protect you from neurological disorders such as Alzheimer’s disease.

   The researchers have  highlighted the anti-inflammatory and neuroprotective action of compounds called urolithins. These protective agents are produced when ellagitannins , present in pomegranates  are metabolized by intestinal bacteria.

 Polyphenols are powerful antioxidants which are found in a large number of fruit and vegetables. The researchers observed in vitro that these urolithins lowered the levels of the ß-amyloid protein which is responsible for the formation of toxic clumps between neurons that is associated with Alzheimer’s disease.

References 

·        https://www.sciencedaily.com/releases/2016/07/160711120533.htm

·        https://www.hindustantimes.com/health-and-fitness/super-seeds-pomegranates-have-anti-ageing-effect/story-2KWM123d7hvSJt9JH0ggTK.html

·        https://pubmed.ncbi.nlm.nih.gov/21457902/

·        https://pubmed.ncbi.nlm.nih.gov/20334708/

·        https://pubmed.ncbi.nlm.nih.gov/17048194/