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Value of Pomegranates in the Diet

Mar 28, 2011 | By Traci Vandermark
Value of Pomegranates in the Diet
Photo Credit Pomegranate image by HengeHoG from Fotolia.com

The pomegranate's praises have been sung throughout history in ancient documents as old as the Bible, Talmud and Egyptian mythology. Praise continues for the ruby-colored fruit, which contains hundreds of juicy, pulp-filled sacs that house a tiny seed in each one. Used for centuries to treat ailments from diarrhea to leprosy, pomegranates are still consumed for their health benefits, which range from reducing heart disease risk to cancer protection.

Cancer Protection

Pomegranate extract and pomegranate juice were tested against lung, breast, prostate and colon cancer and found to have favorable results. In the November 2009 issue of "Nutrition and Cancer," researchers from the University of Wisconsin report that when tested in animal and human models, pomegranate prevented the development of new cancer cells, slowed or stopped the growth of existing tumors and initiated cancer cell death. While studies have been done on individual compounds in pomegranate, the researchers state that the juice or extract show more favorable results, as several compounds within the pomegranate work together to deliver the anticancer benefits.

Heart Disease Protection

The World Health Organization notes in its 2011 report that cardiovascular diseases are the No. 1 cause of death in the world, with more than 17 million deaths worldwide in 2004 and the number expected to increase each year. Known risk factors for heart disease include high blood pressure, high blood sugar and high cholesterol. Pomegranates contain numerous polyphenols, or antioxidant plant compounds, that deliver many of the fruit's health benefits. These compounds are noted by researchers at the University of Oklahoma to be responsible for reducing heart disease risk factors by protecting cells from damage, fighting inflammation and lowering blood pressure in diabetic patients. Their report, published in the January 2009 issue of "Nutrition Reviews," recommends that pomegranate juice be included in a heart-healthy diet.

Diabetes Protection

When you eat pomegranates, don't spit out the seeds. Instead, chew them up for an added health benefit. According to the July 2009 issue of the "British Journal of Nutrition," the natural oils found in pomegranate seeds improve insulin sensitivity and lower the risk of developing diabetes. If you already have diabetes, consuming pomegranates will not raise your blood sugar. A study in the August 2006 issue of "Atherosclerosis" reports that pomegranate juice does not raise blood sugar levels, and can even benefit diabetics by reducing the risk of atherosclerosis.

Nutritional Benefits

Along with medicinal benefits, pomegranates are valued for their nutritional content. Pomegranates are low in calories and a good source of fiber, vitamin C and B vitamins. Pomegranates also offer several minerals, including potassium and copper.

References

Article reviewed by Elizabeth Ahders Last updated on: Mar 28, 2011

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