Calories: 72

Fat: 1g

Carbohydrates: 16g

Sugar: 12g

Fiber: 3.5g

Protein: 1.5g

Sodium: 3mg

Vitamin C: 9mg

Potassium: 205mg

Benefits of pomegranate

Reduces systemic inflammation

If a fruit has a bright color, like the striking purple of the pomegranate, it is likely rich in antioxidants. Not surprisingly, pomegranates contain a variety of these compounds, which are known to suppress systemic inflammation. These include ellagitannins, tannins, anthocyanins and flavanols.

Whether you choose the fruit or the juice, you’ll get plenty of anti-inflammatory antioxidants. Some research even shows that the antioxidant capacity of pomegranate juice is higher than that of red wine or green tea.

“When you choose fully-pressed pomegranate juice, you get the complex antioxidants from the peel, pulp and seed all in one,” explains Taylor Berggren, MS, RDN, a registered dietitian and microbiome specialist.

Can improve cognitive health

Preliminary studies in animals and humans suggest that eating more pomegranates might reduce the risk of cognitive impairment later in life. More studies are needed to draw firm conclusions, according to Sharon Palmer, MSFS, RD, a registered dietitian at The Plant-Powered Dietitian.

“Alzheimer’s disease is an inflammatory disease, and it would make sense if anti-inflammatory foods could help maintain cognitive health in old age,” she says. “For a brain-protective diet, it’s a good idea to include a variety of deep-colored fruits and vegetables in your diet.”

Adds fiber to your diet

Not so fun fact – most of us don’t get enough fiber. Only about 5% of Americans get the recommended 25 grams per day for women and 38 grams per day for men. But pomegranates can help fill that nutrient gap. A half-cup of seeds contains 3.5 grams of fiber.

Could promote heart health

It turns out that these fruits have some heart-warming effects on cardiovascular health. Both raw and juiced, pomegranate contains antioxidants and fiber that have been linked to maintaining a healthy heart.

Meanwhile, a review of eight clinical trials found that pomegranate juice helped lower systolic and diastolic blood pressure. Is it a coincidence that pomegranates almost resemble a human heart? We’re just saying.

“Pomegranate also contains vitamin E, an antioxidant, vitamin K and magnesium (good for regulating blood pressure),” says Palmer.

Nourishes the intestinal bacteria

You may associate the fiber in pomegranates with a healthy gut – and you’re right. But in addition to the fiber, the fruit’s antioxidants also promote a well-functioning gastrointestinal tract.

“Although fiber is considered to be very important for digestion, you may be surprised to learn that large, complex polyphenols like those found in pomegranates actually feed the beneficial bacteria in your gut microbiome,” says Berggren.

Ellagitannins, she says, have also been shown to support an increase in Akkermansia muciniphilaa probiotic that is associated with improved gut health and a strengthened mucus layer in the colon.

Can improve recovery after exercise

After a strenuous workout, it’s important to replenish your carbohydrate and electrolyte stores. With 33 grams of carbohydrates and 533 milligrams of potassium, a cup of pomegranate juice is just the ticket. But there’s more to post-workout recovery than that.

A systematic review found that taking pomegranate during and after exercise may have antioxidant and anti-inflammatory effects. It may also improve cardiovascular responses during exercise and increase endurance, strength performance, and post-exercise recovery.

Can improve blood sugar levels

If you have diabetes or prediabetes, you don’t necessarily need to avoid pomegranates. In fact, pomegranates and pomegranate juice may be a good choice for diabetics, says Berggren. For one thing, the fiber in fresh pomegranate seeds helps slow the absorption of sugar, thereby reducing the body’s glucose response.

“The same is actually true for these complex polyphenols,” adds Berggren. “Polyphenols may help slow the absorption of glucose from juice and feed gut microbes that help regulate blood sugar levels.”

Can support immune system health

Antioxidants are little heroes of the immune system. Studies show that the antioxidants flavonoids and polyphenols found in pomegranates can modulate the body’s immune response by suppressing harmful signaling pathways and stimulating immune cells such as macrophages and natural killer cells.

“Increased consumption of pomegranate polyphenols is associated with a reduction in inflammatory markers in the bloodstream,” says Berggren.

Provides potassium

Similar to fiber, potassium is another nutrient that is chronically lacking in the American diet. This mineral is extremely important for health, helping to regulate blood pressure, support bone health, and maintain nerve function.

If you need more, add some pomegranate juice or pomegranate juice to your meals and snacks. Each serving of juice contains 16% of the daily value (DV) of potassium for men and 21% for women.

Supports a healthy pregnancy

During pregnancy, your need for many nutrients increases. One of the most important vitamins you should consume for a healthy pregnancy is folic acid.

Getting enough folic acid helps prevent neural tube defects in babies in the womb. Luckily, a cup of pomegranate juice provides 10% of your needs, while half a cup of seeds provides 6%. Every little bit helps—but don’t forget to take your prenatal vitamin, too.

Can relieve pain

Although eating pomegranates is not the same as taking painkillers, research shows that the fruit’s antioxidants and fatty acids may help activate the brain’s opioid system, thereby reducing pain. However, this research concluded that these effects are mainly due to the antioxidants in the fruit’s peel.

Since most people probably don’t eat pomegranate peel, it’s difficult to say how much pain relief you’ll get from eating a serving of seeds. However, pomegranate is known to provide nitric oxide, a neurotransmitter involved in pain relief.

Related: Nature’s Cereal is TikTok’s must-try fruity breakfast trend

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Read the original article on Shape.