The pomegranate, also known as the "fruit of paradise," has been considered a nourishing fruit with many cultural and religious meanings for thousands of years. Today, the pomegranate is celebrated as an absolute superfood. And for good reason – this power fruit truly has it all! But where does the pomegranate actually come from, and how healthy is it really? We'll answer these and many other questions, facts, and studies about pomegranates in this blog post.
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.Where does the pomegranate actually come from?
The pomegranate (Punica granatum) belongs to the family Lythraceae and is botanically a berry. Pomegranates have existed for several thousand years. They were known in ancient times and are often mentioned in Greek mythology. In the Middle Ages, the red fruit was also central to paintings and sacred writings. The pomegranate is one of the oldest cultivated fruits worldwide. Pomegranates originated in the region of modern-day Iran. Today, the fruit grows almost everywhere in the world – including the Mediterranean region, South America, the Middle East, South Africa, and Australia. Due to the pomegranate's long history, many cultural myths and meanings have been attributed to it over time. The pomegranate symbolizes fertility, eternal and beautiful life, power, and sensuality.
Areas of application: The versatility of the pomegranate
Traditional and Ayurvedic Medicine
The positive effects of the pomegranate on health were recognized quite early. This power fruit was considered a remedy for many ailments in early medicine and was used, among other things, for fever and digestive problems. In Ayurvedic medicine, an ancient healing practice in India, the pomegranate is still highly praised today. Here, the powers of all components of the pomegranate are utilized – including seeds, skin, and root bark. The fruit is considered particularly anti-inflammatory and digestion-promoting. In Ayurvedic medicine, today's superfood is associated with fertility and is used in both men and women to support reproductive health.
Cosmetics Industry
The cosmetics industry also recognized the benefits of this special fruit quite early and enriches numerous creams, lotions, oils, and serums with pomegranate extracts. Pomegranates are rich in antioxidants, which help protect the skin from free radicals. Additionally, pomegranates have a moisturizing effect on the skin and are therefore often an ingredient in anti-aging products and similar.
Culinary Arts
The aromatic and sweet-sour pomegranate is also widely used in culinary arts. From juices, syrups, extracts, smoothies to bowls and spritzers – everyone can let their taste run wild here. Another way to utilize the benefits of pomegranates is through dietary supplements.
How healthy is the pomegranate really?
The health effects of the red fruit are due to its high levels of nutrients. The following nutrients are contained in 100g of pomegranate, making it a unique superfood: 1
| Nutrient | Nutritional Value/100 g |
|---|---|
| Vitamin A | 1 µg-RE |
| Beta-carotene | 12 µg |
| Vitamin B1 | 0.06 mg |
| Vitamin B2 | 0.02 mg |
| Vitamin B3 | 0.24 mg |
| Vitamin B5 | 0.31 mg |
| Vitamin B6 | 0.03 mg |
| Vitamin B9 | 8.8 µg |
| Vitamin C | 10.8 mg |
| Vitamin E | 0.08 mg |
| Potassium | 230 mg |
| Sodium | 2 mg |
| Chloride | 44 mg |
| Calcium | 9.5 mg |
| Magnesium | 12 mg |
| Phosphorus | 27 mg |
| Iron | 0.2 mg |
| Iodine | 1.5 µg |
| Zinc | 0.2 mg |
| Selenium | 0.5 µg |
In addition to all the vitamins and minerals, the fruit also contains fiber and polyphenols. These are secondary plant compounds found in many fruits, vegetables, as well as tea and red wine. Secondary plant compounds have antioxidant and anti-inflammatory effects, among others. Pomegranates contain particularly high levels of polyphenols.
Study situation
According to several studies, pomegranate can help reduce blood pressure, blood sugar, body weight, triglycerides, and total cholesterol. HDL cholesterol, the so-called "good cholesterol," can also be increased by consuming pomegranates, and insulin sensitivity can be improved. 2
In addition to broader studies, there are a variety of specific investigations that have explored the effect of pomegranate on certain diseases. We would like to introduce you to some of these studies:
Cardiovascular Diseases
Literature suggests that pomegranate – specifically its components such as tannins, flavonoids, alkaloids, and many others – has positive effects on the cardiovascular system. This occurs by improving oxidative stress and the enzymatic antioxidant system, and by having an anti-inflammatory effect. 3
High Blood Pressure
A meta-analysis of 14 clinical studies found that consuming ≤ 300 ml of pomegranate juice led to a reduction in systolic blood pressure (SBP). After a study period of ≤ 2 months, SBP and diastolic blood pressure (DBP) were significantly reduced. Surprisingly, no effect on SBP was observed with a higher daily consumption of ≤ 300 ml. Only diastolic blood pressure (DBP) decreased in this case. 4
Inflammation and Oxidative Stress
Several studies were reviewed to determine whether pomegranate has positive effects on inflammation and oxidative stress. Overall, the results indicated that consuming pomegranates has positive effects on biomarkers of oxidative stress and inflammation in adults. Therefore, consuming pomegranates is a good option for reducing oxidative stress and inflammation. This is particularly true for patients with cardiovascular diseases. 5
Cancer
In vitro and in vivo studies showed that the anti-inflammatory and antioxidant properties of pomegranate help prevent changes in cells and inhibit the growth of cells that could lead to tumors. These properties make it possible to regulate gene expressions, model cellular mechanisms, and have the ability to prevent tumors from metastasizing. Furthermore, a small number of clinical studies indicate that the ingredients of pomegranate are capable of preventing cancer and supporting treatment. This applies particularly to colon and prostate cancer. 6
In another study, the goal was to investigate how pomegranate seed extract affects the cell cycle (life phase of a cell) and apoptosis (programmed cell death) in the MCF-7 cell line (a breast cancer cell line) when these cells are cultured together with ADSCs (adipose stem cells). It was found that pomegranate seed extract had the strongest effect on MCF-7 cells when used together with adipose stem cells. More MCF-7 cells were found in an early cell cycle phase, meaning cell growth had not progressed further. There were also some cells that had died. This, in turn, indicates that the combination of pomegranate seed extract and ADSCs is capable of suppressing tumor cells. 7
Cognitive Dysfunction
It is assumed that pomegranate has positive effects on cognitive ability. Numerous existing studies have been reviewed in this regard. Some of these studies indeed indicated that treatment with pomegranates could improve cognitive function. Thus, regular pomegranate consumption would be a good option to reduce cognitive impairments. 8
Anti-Aging Effect
One study investigated the effects of fermented pomegranate extract on skin health. The aim of the study was to find out how the intake of fermented pomegranate extract, both as a dietary supplement in the form of a juice and as a serum applied to the skin, affects skin. Over a period of 4 to 8 weeks, some participants received the drink, others the serum, and another group belonged to the placebo group. The researchers examined whether the products had improving properties in terms of moisture, elasticity, and other changes in the skin. The participants who consumed the drink reported an improvement in moisture, brightness, elasticity, and collagen density after 8 weeks. The serum also showed improvements in moisture, brightness, elasticity, spots, UV spots, and collagen density after 4 weeks compared to week 0. Daily consumption of fermented pomegranate extract thus promotes skin protection against oxidative stress and slows down skin aging. 9
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The purple superfood is not only a tasty and aromatic fruit but also extremely nutrient-rich. This power fruit contains many vitamins, minerals, fiber, and health-promoting secondary plant compounds. Whether you eat the pomegranate fresh and plain or prepare the fruit in the form of bowls or shakes is up to you. The fact is that the delicious pomegranate can be supportive in a variety of ailments such as high blood pressure or cardiovascular problems, dry skin and skin aging, and even shows positive effects in cancer studies. Dietary supplements with pomegranate extracts also offer a good and complementary option to nutrition.
Sources:
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Nutrient data. Pomegranate
https://naehrwertdaten.ch/de/search/#/food/340022
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Laurindo LF, Barbalho SM, Marquess AR, Grecco AIS, Goulart RA, Tofano RJ, Bishayee A. Pomegranate (Punica granatum L.) and Metabolic Syndrome Risk Factors and Outcomes: A Systematic Review of Clinical Studies. Nutrients. 2022 Apr 16;14(8):1665. doi: 10.3390/nu14081665. PMID: 35458227; PMCID: PMC9032502.
- Delgado NTB, Rouver WN, Dos Santos RL. Protective Effects of Pomegranate in Endothelial Dysfunction. Curr Pharm Des. 2020;26(30):3684-3699. doi: 10.2174/1381612826666200406152147. PMID: 32250215.
- Ghaemi F, Emadzadeh M, Atkin SL, Jamialahmadi T, Zengin G, Sahebkar A. Impact of pomegranate juice on blood pressure: A systematic review and meta-analysis. Phytother Res. 2023 Oct;37(10):4429-4441. doi: 10.1002/ptr.7952. Epub 2023 Jul 17. PMID: 37461211.
- Bahari H, Rafiei H, Goudarzi K, Omidian K, Asbaghi O, Kolbadi KSH, Naderian M, Hosseini A. The effects of pomegranate consumption on inflammatory and oxidative stress biomarkers in adults: a systematic review and meta-analysis. Inflammopharmacology. 2023 Oct;31(5):2283-2301. doi: 10.1007/s10787-023-01294-x. Epub 2023 Jul 28. PMID: 37507609.
- Hussein L, Gouda M, Buttar HS. Pomegranate, its Components, and Modern Deliverable Formulations as Potential Botanicals in the Prevention and Treatment of Various Cancers. Curr Drug Deliv. 2021;18(10):1391-1405. doi: 10.2174/1567201818666210203180853. PMID: 33538675.
- Moradi-Gharibvand N, Setayeshmehr M, Kazemi M, Safaee A, Khorsandi LS, Nejad DB, Hasheminia SJ, Hashemibeni B. Pomegranate seed extract enhances the inhibitory effect of adipose-derived mesenchymal stem cells on breast cancer cell line in co-culture conditions. Res Pharm Sci. 2022 Jul 14;17(4):372-382. doi: 10.4103/1735-5362.350238. PMID: 36034084; PMCID: PMC9400461.
- Molani-Gol R, Foroumandi E, Alizadeh M, Kheirouri S. Pomegranate and Cognitive Performance: A Systematic Review. Curr Pharm Des. 2023;29(12):928-939. doi: 10.2174/1381612829666230330163645. PMID: 37005403.
- Chan LP, Tseng YP, Liu C, Liang CH. Fermented pomegranate extracts protect against oxidative stress and aging of skin. J Cosmet Dermatol. 2022 May;21(5):2236-2245. doi: 10.1111/jocd.14379. Epub 2021 Aug 20. PMID: 34416060.
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