7 Impressive Benefits of Anar, Pomegranate
Categorized as berry, the pomegranate tree is small up to 5 meter in height and the bark of the pomegranate tree is light brown in colour with red buds and young shoots and orange-red flowers. The fruit is tangy and sweet with thick , in-edible skin and hundreds of edible seeds called arils. It is crimson red in colour , round and about 2-5 inch in diameter. Pomegranates are not only delicious and beautiful , they're also one of the most nutritious fruits you can eat. The flavorful juice can be used as a base for sauces and flavoring agent for cocktails, sweets, savory dishes etc. The seeds can be eaten fresh or used for garnishing.
1. Anti-inflammatory and Pain Relief
Pomegranate has anti-inflammatory properties. The bioavailable compounds from pomegranate have reduce inflammation by inhibiting inflammatory cytokine activity (1). Pomegranate has beneficial effect on osteoarthritis by repairing the damaged cartilage (2).
2. Helps to Reduce Blood Pressure
Pomegranate is considered as a heart-healthy fruit. A small study involving hypertensive individuals found that pomegranate juice was helpful in reducing the systolic blood pressure (3). To reduce blood pressure try our healthy Pomegranate Juice recipe.
3. Fights Infections
Pomegranate extracts have been studied widely for their antibacterial and antifungal properties. Pomegranate extracts have potent activity against Candida species (4).
4. Improves Memory
Pomegranate has an amazing effect on the memory. A study found that pomegranate juice if consumed regularly for 4 weeks improves visual and verbal memory (5). Pomegranate supplementation protects against memory dysfunction after heart surgery (6). Pomegranate juice is also found to be effective in the treatment of Alzheimer’s disease (7).
5. Enhances Exercise Performance
Pomegranates contain nitrates which are shown to improve exercise performance. A study conducted on athletes stated that pomegranates if taken 30 minutes before exercise, significantly enhances the blood flow to the exercising muscles (8).
6. Cardiovascular Benefits
High in vitamin C, a good source of fiber and low in calories, pomegranate juice contains antioxidants that will help to protect your blood lipids from oxidation. Pomegranate juice may also help to prevent prostate cancer and helps to prevent plaque buildup in your arteries. Pomegranate seed oil was found to improve the lipid parameters of hyperlipidemic individuals (9). Pomegranate juice has potent anti-atherogenic effects (10). Pomegranate-Citrus Juice is a Vitamin C rich juice having heart protective effect.
7. Cancer Protective
Certain components of pomegranate such as polyphenols have potential antioxidant, anti-inflammatory, and anti-carcinogenic effects. Pomegranate fruit juice has been found to have cancer preventive and as well as therapeutic effects against prostate cancer (11). Pomegranate juice is also useful in lung cancer treatment and prevention (12). Antioxidants from pomegranate have chemo-preventive properties against breast cancer (13).
Nutrition Information for Anar, Pomegranate
Nutritional Information for 1 cup of Pomegranate
One cup of Pomegranate is 144 grams.
RDA stands for Recommended Daily Allowance.
2.30 grams of Protein
20.88 grams of Carbs
0.14 grams of Fat
23.04 mg Vitamin C = 57.60% of RDA (about 40 mg)
54.72 mcg of Folic Acid = 27.36% of RDA (about 200 mcg)
0.41 mg of Vitamin B6, Pyridoxine = 20.50% of RDA (about 2 mg)
26.64 mcg of Vitamin K = 22.20 % of RDA (about 120 mcg)
63.36 mg of Magnesium (Mg) = 18.10% of RDA (about 350 mg)
100.8 mg of Phosphorus (P) = 16.80% of RDA (about 600 mg)
4.03 grams of Fibre = 16.12% of RDA (about 25 grams)
0.14 mg of Vitamin B2, Riboflavin = 12.72% of RDA (about 1.1 mg)
2.57 mg of Iron (Fe) = 12.23% of RDA (about 21 mg)
1.15 mg of Zinc (Zn) = 11.5% of RDA (about 10 to 12 mg)
0.08 mg of Vitamin B1, Thiamine = 6.66% of RDA (about 1.2 to 1.5 mg)
191.52 mg of Potassium (K) = 4.07% of RDA (about 4,700 mg)
0.43 mg of Vitamin B3, Niacin = 3.58% of RDA (about 12 mg)
14.40 mg of Calcium (Ca) = 2.40% of RDA (about 600 mg)
1.44 mg of Sodium (Na) = 0.07% of RDA (about 1902 mg)
Incorporate Pomegranates in Your Diet…
With so many health benefits within this fruit, whether you crunch fresh pomegranate seeds or drink the juice, feel guilt-free as you enjoy each delicious mouthful- you're doing your body a favor! Boost your antioxidant levels with Pomegranate Pear Infused Coconut Water and Pomegranate-Apple Infused Water.
Want to have a low calorie snack? Have Chatpata Pomegranate as a mid-morning or evening snack. Feel refreshed after a stressful day with this Sweet Lime Pomegranate and Apple Juice to boost your energy and immunity too.
Try our unique salad recipes like Pear and Pomegranate Salad to add fibre and powerful antioxidants. You can make this tasty accompaniment – Boondi and Pomegranate Raita to give a twist to your pulao’s or paratha’s.
Try our other recipes that have pomegranate from our website and app.