Pomegranates are among the healthiest fruits on Earth. They contain a range of beneficial plant compounds, unrivaled by other foods. Studies have shown that they may have several benefits for your body, possibly lowering your risk of various diseases. Here are 11 evidence-based health benefits of pomegranate.

Pomegranate May Improve Exercise Performance

Pomegranate is rich in dietary nitrates, which have been shown to improve exercise performance. A study in 19 athletes running on a treadmill showed that one gram of pomegranate extract 30 minutes before exercise significantly enhanced blood flow, delaying the onset of fatigue and increasing exercise efficiency.

Pomegranate May Help Improve Memory

Some evidence shows that pomegranate may improve memory in older adults and post-surgery. In addition, studies in mice suggest that it may protect against Alzheimer’s disease.

Pomegranate Can Help Fight Bacterial and Fungal Infections

Pomegranate has antibacterial and antiviral properties which may be useful against common gum diseases and yeast infections.

Pomegranate Juice May Lower Your Risk of Heart Disease

Heart disease is currently the world’s most common cause of premature death. It’s a complicated disease, driven by many different factors. Punicic acid, the main fatty acid in pomegranate, may help protect against several steps in the heart disease process.

Pomegranate May Help Fight Arthritis and Joint Pain

Studies in animals and isolated cells indicate that pomegranate extract may be beneficial against several forms of arthritis, but human research is needed.

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Pomegranate May Lower Blood Pressure

Regular intake of pomegranate juice has been shown to lower blood pressure levels in as little as two weeks.

Pomegranate May Also be Useful Against Breast Cancer

Laboratory studies suggest that pomegranate extract can help fight breast cancer cells, but human studies are needed.

Pomegranate May Help Fight Prostate Cancer

Preliminary evidence indicates that pomegranate juice can be useful in men with prostate cancer, potentially inhibiting cancer growth and lowering the risk of death.

Pomegranate Has Impressive Anti-Inflammatory Effects

The punicalagins in pomegranate juice have been shown to reduce inflammation, one of the leading drivers of many serious diseases, including cancer and diabetes.

Pomegranates Contain Two Plant Compounds With Powerful Medicinal Properties

Pomegranates contain punicalagins and punicic acid, unique substances that are responsible for most of their health benefits.

Pomegranates Are Loaded With Important Nutrients

The pomegranate is a fruit that contains hundreds of edible seeds called arils. They are rich in fiber, vitamins, minerals and bioactive plant compounds, but they also contain some sugar.

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