She Strengthens

Unlock the Power of Pomegranates: 6 Surprising Health Benefits

The Tough Exterior Hides a Nutritional Gem

Pomegranates may be small and tough to open, but their nutritional benefits are enormous. With their vibrant red color and tangy flavor, they add a burst of excitement to salads, smoothies, and even guacamole. But what makes them so special? Let’s dive into the incredible advantages of incorporating pomegranates into your diet.

1. A Nutrient-Dense Superfood

Pomegranates are packed with fiber, vitamins, and minerals. One half cup of arils (seeds) contains:

• 72 calories
• 1.5 grams of protein
• 1 gram of fat
• 16 grams of carbs
• 3.5 grams of fiber
• 205 milligrams of potassium (8% RDI)
• 33 micrograms of folate (8% RDI)
• 9 milligrams of vitamin C (12% RDI)
• 14 micrograms of vitamin K (19% RDI)

2. Antioxidant Powerhouse

Pomegranates are rich in antioxidants, which help combat oxidative stress and cell damage. The arils contain vitamin C, punicic acid, tannins, flavonoids, and anthocyanins, making them an antioxidant VIP. In fact, a 2014 study found that pomegranate juice has higher antioxidant potential than red wine.

3. Cancer-Fighting Properties

A diet rich in fruits and veggies, including pomegranates, may reduce the risk of developing various cancers. Research suggests that pomegranates and their juice may inhibit cancer cell growth in the prostate, breast, lungs, colon, and skin.

4. Heart Health Champion

Pomegranates are a heart-healthy food due to their antioxidants, fiber, and blood pressure-lowering effects. The fiber content (3.5 grams per half cup) helps lower LDL cholesterol, while the antioxidants prevent fatty deposits from building up in arteries.

5. Exercise Recovery Boost

Pomegranates may aid in exercise recovery by reducing muscle soreness and improving blood flow. A 2016 study found that weightlifters who drank pomegranate juice before a workout experienced better recovery and reduced muscle soreness.

6. Blood Clotting and Vitamin K

Half a cup of pomegranate nibs provides nearly 20% of the daily recommended intake of vitamin K, which is essential for blood clotting. This micronutrient helps the body seal wounds and prevent excessive bleeding.

Tips for Enjoying Pomegranates

• Check with your doctor before consuming pomegranate juice regularly, especially if you’re on anticoagulant medication.
• Be mindful of the natural sugar content (12 grams per half cup) if you’re on a diet that limits sugar and carbs.
• Try different methods for extracting the arils, such as quartering the fruit and soaking it in water or peeling it from the pointy end.

Pom-tastic Ways to Eat Them

• Infuse your water with pomegranate and tarragon for a refreshing drink.
• Add pomegranate nibs to a citrus smoothie or yogurt parfait.
• Toss them in a protein-packed mint pomegranate grain salad.
• Upgrade your guacamole with pomegranate flavor and color.
• Finish off Moroccan stuffed sweet potatoes with a sprinkle of ruby-red seeds.