What are health benefits of pomegranates and who should avoid them

 

Pomegranates are often classified as superfoods due to their high concentration of protective plant compounds such as ellagitannins, anthocyanins, and organic acids. Read why it's necessary to eat pomegranates in the material below, according to Health.

What makes pomegranates so beneficial

Pomegranate juice is rich in anti-inflammatory and antioxidant compounds, which can be beneficial for individuals, including athletes, who undergo high physical exertion.

A small study from 2017 involving nine weightlifters showed that participants who consumed 250 ml of pomegranate juice three times a day for three days before Olympic weightlifting training, as well as an additional 500 ml of pomegranate juice an hour before the training, reduced levels of a marker of oxidative stress called malondialdehyde (MDA) and increased the activity levels of antioxidant enzymes, including glutathione peroxidase (GpX), after strenuous workouts compared to those who took a placebo.

Regularly incorporating pomegranate products into your diet, such as pomegranate seeds and pomegranate juice, can help protect your heart's health.

The results of the study indicate that due to the high concentration of antioxidant and anti-inflammatory compounds, consuming pomegranates may help reduce risk factors for heart diseases, such as high blood pressure and elevated lipid levels in the blood.

Drinking 200 ml of pomegranate juice daily for six weeks led to a significant decrease in both systolic and diastolic blood pressure in those who consumed this juice.

Since pomegranates are rich in antioxidants, they can help prevent damage to nerve cells caused by reactive compounds known as free radicals.

Some data suggests that consuming pomegranate juice may improve certain aspects of cognitive health, such as memory.

A 2020 study involving 261 individuals of middle to older age, ranging from 50 to 75 years, found that those who drank 8 ounces of pomegranate juice per day for a year maintained their visual memory, especially the ability to remember visual information.

Who should avoid pomegranates

Pomegranate products, such as seeds and juice, are generally safe for consumption by most people. However, individuals with a pomegranate allergy should avoid pomegranate juice, seeds, and other products and beverages containing pomegranate.

Furthermore, pomegranate juice is high in carbohydrates and low in protein and fiber. For this reason, it should be consumed in moderation, as excessive consumption of high-carb beverages can negatively impact blood sugar levels, especially in people with diabetes or prediabetes.