The red, juicy fruit of Pomegranate is a powerhouse of antioxidants. It not only offers benefits to the heart health, but also helps in blood pressure regulation. It is low in calories, and rich in fiber, vitamins, and minerals, making it beneficial for digestion and immunity.
According to experts, regular consumption of pomegranate fruit or in its juice is known to lower bad cholesterol levels (LDL) and hence reduce the risk of atherosclerosis, a major cause of development of coronary artery disease. The fruit consumption also promotes better blood flow and improves your heart health.
The nutritional factor
Dr Varun Bansal, consultant, cardiology and cardio thoracic surgery at Apollo Indraprastha Hospital, New Delhi, says pomegranates contain antioxidants like polyphenols (including anthocyanins), that gives pomegranates its red color.
“Pomegranate is also rich in vitamin C, vitamin K, and potassium”, adds Dr Bansal.
He continues, with a good dose of vitamin C, pomegranate supports a healthy immune system, and helps to protect against infections, while its anti-inflammatory properties help against conditions like arthritis, and inflammatory bowel disease.
Benefits of pomegranate for heart health
“Pomegranate reduces the formation of plaque in the arteries, which helps prevent atherosclerosis”, says Dr Bansal. Atherosclerosis is a condition where plaque builds up inside the arteries. By preventing oxidation and free radicals in the arteries, and reducing LDL cholesterol, pomegranate can help to reduce the progression of atherosclerosis.
Dr Bansal says, pomegranate contains several antioxidants, specifically punicalagins and anthocyanins. These antioxidants help to fight oxidative stress, which is a major risk for developing conditions like heart disease, diabetes, and obesity.
Oxidative stress is an imbalance between the production of harmful free radicals and the ability of antioxidants to neutralize them. These free radicals can make one prone to several health problems like cardiovascular issues, premature aging, and cancer.
High blood pressure is a significant risk factor for heart disease. Dr Bansal says, pomegranate has been shown to effectively lower blood pressure levels.
A 2023 review study published in Phytotherapy Research on Impact of pomegranate juice on blood pressure: A systematic review and meta-analysis shows that consuming pomegranate juice regularly can lead to significant reductions in both systolic and diastolic blood pressure.
How to include pomegranate in your diet?
There are several ways to include pomegranate in your diet. Bangalore based nutritionist Palak Punamiya, suggests to have whole pomegranate as a snack or adding them over yogurt, or oatmeal for added flavor and nutrition. Fresh pomegranate seeds can be added to vegetable salads or fruit salads for sweetness.
One can consume it as fresh juice, however, consuming the whole pomegranate is better than just the juice because it also provides the fiber from the seeds, which can help improve digestion. Also, excessive consumption of juice is not recommended as it could impact liver function, adds Punamiya.
Dr Bansal recommends consuming 1-2 whole pomegranates per week for heart health benefits, however, those on blood pressure medications should consult their doctor before significantly increasing pomegranate intake.
Additional benefits of pomegranate
Dr Rahul Chandola, founder-chairman and chief of cardiothoracic surgery, Institute of Heart Lungs Diseases Research Centre (IHLD), Delhi, says, pomegranate has good antioxidants properties and is rich source of vitamins and minerals that has a positive effect on overall health and can also boost sexual health as well.
Pomegranate is rich in iron and improves hemoglobin levels, enhancing iron absorption, says Chandola. He recommends that continued consumption of pomegranate for a longer period will help to fight anemia.
Pomegranate is also said to be a testosterone booster. A study done by Queen Margaret University in Edinburgh in March 2012 on 60 people of both genders recruited from different work locations, between the age group of 21 and 64 shows that consumption of pomegranate pure juice has significantly increased testosterone levels in men and women post pomegranate juice intake after 2 weeks.
Pomegranates are high in dietary fiber that support gut health and improves digestion. It may reduce the risk of digestive disorders, points out Punamiya.
Takeaways
Pomegranate contains antioxidants that protect the heart by reducing oxidative stress and LDL cholesterol. It also helps to prevent atherosclerosis and plaque buildup in the arteries. People on blood pressure medication should consult their doctor before significantly increasing pomegranate intake.
