Drinking pomegranate juice can also increase testosterone levels in men and women, one of the main hormones behind sex drive. Move over, tart cherry and beet juice. Pomegranate juice may be the new sport performance enhancer. The juice may help reduce soreness and improve strength recovery. It also decreases oxidative damage caused by exercise. Pomegranate was traditionally used as a remedy for diabetes in the Middle East and India. While much is still unknown about the effects of pomegranate on diabetes, it may help decrease insulin resistance and lower blood sugar.
Adding pomegranate juice to your diet may reduce your risk for chronic disease and inflammation. There are various brands of pomegranate juice to purchase online. It is a good idea to compare different products to choose the most beneficial one. Also, diabetics should check blood sugars daily if choosing pomegranate juice over whole pomegranates to ensure blood sugars remain optimal.
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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.
Pomegranate extract and powder is typically made from the peel, due to its high antioxidant and punicalagin content. Pomegranates contain punicalagins and punicic acid, unique substances that are responsible for most of their health benefits. Pomegranates have potent anti-inflammatory properties, which are largely mediated by the antioxidant properties of the punicalagins. Test-tube studies have shown that they can reduce inflammatory activity in the digestive tract, as well as in breast cancer and colon cancer cells 4 , 5 , 6.
One week study in people with diabetes found that 1. If you are interested in reducing inflammation in your body, pomegranate is an excellent addition to your diet.
The punicalagins in pomegranate juice have been shown to reduce inflammation, one of the leading drivers of many serious diseases, including cancer and diabetes. Prostate cancer is a common type of cancer in men. Laboratory studies suggest that pomegranate extract may slow cancer cell reproduction and even induce apoptosis, or cell death, in cancer cells 8 , 9. Men whose PSA levels double in a short period of time are at an increased risk of death from prostate cancer. Interestingly, a human study found that drinking 8 ounces ml of pomegranate juice per day increased the PSA doubling time from 15 months to 54 months — a monumental increase A follow-up study found similar improvements using a type of pomegranate extract called POMx 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 extract may inhibit the reproduction of breast cancer cells — even killing some of them 12 , 13 , However, the evidence is currently limited to laboratory studies. More research is needed before any claims can be made. Laboratory studies suggest that pomegranate extract can help fight breast cancer cells, but human studies are needed. In one study, people with hypertension had a significant reduction in blood pressure after consuming 5 ounces ml of pomegranate juice daily for two weeks Other studies have found similar effects, especially for systolic blood pressure, which is the higher number in a blood pressure reading 16 , Regular intake of pomegranate juice has been shown to lower blood pressure levels in as little as two weeks.
Given that the plant compounds in pomegranate have anti-inflammatory effects, it makes sense that they could help treat arthritis. Interestingly, laboratory studies suggest that pomegranate extract can block enzymes that are known to damage joints in people with osteoarthritis 18 , This extract has also been shown to relieve arthritis in mice, but evidence from human-based research is very limited so far 20 , Studies in animals and isolated cells indicate that pomegranate extract may be beneficial against several forms of arthritis, but human research is needed.
Punicic acid, the main fatty acid in pomegranate, may help protect against several steps in the heart disease process. A 4-week study in 51 people with high triglyceride levels showed that mg of pomegranate seed oil per day significantly lowered triglycerides and improved the triglyceride-HDL ratio Another study looked at the effects of pomegranate juice in people with type 2 diabetes and high cholesterol.
Pomegranate juice has also been shown — in both animal and human studies — to protect LDL cholesterol particles from oxidation, one of the key steps in the pathway towards heart disease 25 , 26 , 27 , Children's Day: Signs that your child needs remedial therapy. Healthy diet to keep your children safe from the risk of diabetes. Celeb dads who prove that divorce isn't the end of parenting duties. The impact of the rise in parental age on kids and parents. Tips to make your kids more assertive.
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Weight loss: Can you build lean muscles without protein shakes and supplements? Finding it tough to exercise in the winters? Ways to boost your workout motivation and endurance. The type of abuse that is the most difficult to detect and heal from. Pomegranates have an antioxidant activity three times higher than that of red wine and green tea so it would be fair to expect beneficial anti-inflammatory properties.
There have been various studies examining the potential anti-inflammatory properties of pomegranate. Initial research has indicated that the fruit may help fight inflammation in the gut , while other studies have looked into the potential anti-inflammatory effects of one antioxidant compound, called punicic acid, which is found in pomegranate seed oil on breast cancer cells.
A paper in the Journal of Research in Medical Sciences also reported a small trial in which patients with type 2 diabetes consumed pomegranate juice each day and showed fewer markers of inflammation in their blood after 12 weeks. Current studies are underway to examine the effects of pomegranate juice on inflammatory markers of patients hospitalised with covid Although all these studies are promising, more research is required before pomegranate can be claimed to have specific anti-inflammatory effects.
Research into how pomegranates and their juice may affect cognitive function is still in the early stages. One small trial asked participants with mild age-associated memory complaints to drink ml of pomegranate juice daily, and found an improvement in verbal and visual tasks after four weeks.
Other research has suggested that pomegranate juice may have cognitive benefits in mice. Again, more robust research is needed before a health claim can be made for pomegranates and memory. Some people may have an allergy to pomegranate fruit, this may be due to a cross reactivity , for example, if you are allergic to birch tree pollen you may experience an allergy to certain fruit, including pomegranate. There are some reports of pomegranate and pomegranate juice interacting with prescription medication, including medication prescribed for high blood pressure and cholesterol management.
If you are taking prescribed medication, always check with your GP before making any dietary changes.
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