Pomegranates are rare and special fruits, for many reasons. Juice benefits, for hair and brain which makes it work like a clock! Ellagictannins are the anti-oxidant and inflammation-fighting compounds found in pomegranates. Consequently, they have neuroprotective effects, particularly for diseases associated with inflammation and oxidative stress. Pomegranates are red, berry-shaped fruits often known as pomegranates. The arils, which are edible seeds, are securely contained inside the white pulp. The most common association with these exotic fruits is their vividly coloured juice, but they have so much more to offer. Pomegranates are an excellent complement to a balanced diet due to the many health advantages they may give, such as better immunity and cognitive performance. 
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This article examines the many health benefits and nutritional benefits of pomegranates. The edible portion of a pomegranate is the arils, which are the little pink seeds contained inside the fruit. The work necessary to separate them from the inside flesh of the fruit is well worth it owing to their great nutritional content and wonderful flavour. Pomegranates are nutrient-dense, containing fibre, vitamins, and minerals, yet low in calories and fat. Furthermore, they are a source of protein. The nutritional composition of the arils of a standard-sized (282 gramme) pomegranate is as follows (1Reliable Source):
- 234 calories
- Total protein content: 4.7 grammes
- 3.3 grammes fat
- Contains 52 g of carbs
- The amount of sugar in grammes is 38.6.
- 11.3 g of dietary fibre
- This food provides 2% of the Daily Value for calcium with 28.2mg per serving (DV)
- 0.85 milligrammes (mg) of iron, or 5% of the Daily Value (DV).
- magnesium content of 33.8 mg, or 8% of the Daily Value
- 102 milligrammes of phosphorus is equivalent to 8 percent of the Daily Value.
- 666 mg of potassium (13% DV)
- Total Vitamin C Content: 28.8 mg (32% DV)
- The amount of vitamin B9 (folate) is 107 mcg (27% DV).
There are 72 calories, 16 grammes of carbs, 3.5 grammes of fibre, 1 gramme of fat, and 1.5 grammes of protein in 87 grammes of arils (1Trusted Source). Remember that pomegranate juice, which is low in fibre and vitamin C, has different nutritional information than pomegranate and arils. Generally, eating fruit in its whole form is the best method to get the most fibre from it (2Trusted Source). Antioxidants are chemicals that protect free radicals from damaging the cells of the body. Your body creates free radicals continuously, but an excess of them may be harmful and cause a range of degenerative diseases (3Trusted Source). 
The high concentrations of antioxidants and polyphenolic compounds in pomegranates enable resistance to this damage. Punicalagins, anthocyanins, and hydrolysable tannins are the key bioactive compounds responsible for the antioxidant activity of pomegranates (4Trusted Source, 5Trusted Source, 6Trusted Source). Pomegranates and other antioxidant-rich fruits and vegetables are a wonderful way to boost overall health and combat disease (6Trusted Source). As a defensive mechanism, infections and injuries induce a brief period of inflammation in the body. However, untreated chronic inflammation may be problematic, and it is becoming increasingly prevalent in contemporary life, particularly in Westernized nations. Heart disease, type 2 diabetes, cancer, and Alzheimer's disease are among the chronic conditions that may develop if inflammation is not controlled. Chronic inflammation is associated with an increased risk of chronic illnesses, however pomegranate consumption may lessen this risk (7Trusted Source). Punicalagins, a family of compounds, have been shown to possess antioxidant and anti-inflammatory properties in in vitro and animal studies, and are thus likely to be responsible for this impact (8Trusted Source, 9Trusted Source, 10Trusted Source). Several human studies have demonstrated that pomegranate juice consumption reduces inflammatory markers (6Trusted Source, 11Trusted Source, 12Trusted Source). Still, further research is required to determine the impact of fresh pomegranate seeds on inflammation in humans. Compounds in pomegranate fruit, juice, and oil have been found to kill cancer cells or prevent their development and spread in the laboratory (5Trusted Source, 13Trusted Source, 14Trusted Source). In vitro and in vivo human experiments show that pomegranate extract may be effective for fighting inflammation and inhibiting the growth of cancer cells. In animal models of lung, breast, prostate, skin, and colon cancer, the fruit has been proven to have anti-tumor capabilities (5Trusted Source). 
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Studies on animals suggest that pomegranate may slow the development of liver tumours. Additionally, it decreases inflammation and oxidative stress (15Trusted Source). An previous in vitro study reveals that pomegranate extract may be useful for suppressing the growth of prostate cancer cells and even killing them (16Trusted Source). PSA in the blood is an indicator of prostate cancer. A rapid doubling of PSA levels is related with a significantly increased prostate cancer death risk. According to the findings of two earlier clinical investigations, providing pomegranate juice or extract to men significantly lengthened the time between PSA doublings and reduced the risk of dying from prostate cancer (17Trusted Source, 18Trusted Source). However, more human testing is necessary. According to some study, pomegranate, which is rich in polyphenolic compounds, may be beneficial for the heart (4Trusted Source, 6Trusted Source). In vitro studies show that pomegranate extract may help prevent atherosclerosis, the building of plaque in the arteries that may lead to heart attacks and strokes, by reducing blood pressure and inflammation (4Trusted Source). In one human study, subjects consumed 1 cup (220 mL) of pomegranate juice daily for five days. After consuming the juice, there was a substantial reduction in both the frequency and severity of chest pain, as well as certain biomarkers in the blood that are linked with a protective effect on heart health (19Trusted Source). However, there is a paucity of high-quality research addressing the impact of pomegranate on human heart health. Human and test-tube research suggests that the antioxidant activity of pomegranate extract may inhibit the formation of kidney stones. In one study, adults aged 18 to 70 with recurring kidney stones were given 1,000 mg of pomegranate extract daily for 90 days. This was revealed to help the mechanism by which stones grow inside the body (20Trusted Source). Animal studies have also shown that pomegranate extract may regulate blood levels of oxalates, calcium, and phosphate, which all contribute to the formation of kidney stones (21Trusted Source). Compounds in pomegranates have the ability to suppress the development of potentially dangerous microorganisms such as bacteria, fungi, and yeast (12Trusted Source, 22Trusted Source, 23Trusted Source). 
For instance, both historical and modern research indicates that they may protect oral health by limiting the proliferation of germs that may result in concerns such as bad breath and tooth decay (24Trusted Source, 25Trusted Source, 26Trusted Source). Listeria monocytogenes, a bacterium that thrives in moist environments and may cause severe illness if ingested, was one of the pathogens examined in a test tube study that found pomegranate components to have antibacterial characteristics (27Trusted Source). Pomegranate polyphenols may increase exercise endurance, or the length of time spent engaged in physical activity before becoming fatigued. Human studies found that taking 1 gramme of pomegranate extract 30 minutes before a run increased endurance by 12 percent (28Trusted Source). According to other human research, pomegranate supplements may also assist in exercise endurance and muscle recovery (29Trusted Source). There is a need for more research on the relationship between pomegranates and exercise performance and recovery, since pomegranate juice experiments have shown no impact on muscle recovery after elbow flexor-specific training (30Trusted Source). The antioxidant effects of ellagitannins have been investigated for their ability to prevent neurodegenerative diseases such as Alzheimer's and Parkinson's (31Trusted Source, 32Trusted Source). It is possible that they would aid in brain repair following oxygen deprivation (31Trusted Source, 32Trusted Source). The ellagitannins in pomegranate have been related to the formation of urolithin A in the stomach, which has been proven in animal tests to reduce brain inflammation and delay the onset of cognitive diseases such as Alzheimer's and Parkinson's (31Trusted Source, 32Trusted Source, 33Trusted Source). To completely appreciate the probable association between pomegranate and brain function, further study is required. The health of your digestive system, which is mostly influenced by your gut flora, is intimately tied to your overall health, as shown by both historical and contemporary evidence. Consequently, keeping a healthy gut is crucial, and pomegranate may aid in this aspect (34Trusted Source, 35Trusted Source, 36). 
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Recent and historical animal studies have connected the pomegranate's ellagic acid content to anti-inflammatory and anti-cancer capabilities, which both need digestive system activity (37Trusted Source, 38Trusted Source, 39Trusted Source, 40Trusted Source). Pomegranate may have prebiotic benefits, since it has been demonstrated in test tubes to increase levels of beneficial gut bacteria such as Lactobacillus and Bifidobacterium (41Trusted Source). Prebiotics are fibres or other compounds that serve as nourishment for the probiotic bacteria in your digestive tract. Prebiotics stimulate microbial growth, which maintains a healthy microbiome in the digestive system (42Trusted Source). Moreover, a half cup (87 grammes) serving of pomegranate arils is an excellent source of fibre (1Trusted Source). Constipation, haemorrhoids, colon cancer, gastroesophageal reflux disease, and diverticulitis are among the gastrointestinal problems that may be avoided by consuming sufficient fibre (43Trusted Source). Juicy and delicious, omegranates include arils, which are edible seeds. Along with fibre, vitamins, and minerals, they are an excellent source of protein. Antioxidants and anti-inflammatory compounds such as punicalagins are also plentiful in them. The protective effects of these substances on cardiovascular, urinary, cerebral, digestive, and prostatic health have been examined. There is some evidence that pomegranate may suppress the development of cancer cells, help in the recovery of sore muscles during exercise, and even destroy dangerous microorganisms. Despite the paucity of data from human research, pomegranate is a delightful and healthful supplement to any diet. 