Here are the top 10 health benefits of pomegranate fruit and supplements based off of human case studies.
Since ancient times the pomegranate has been considered a symbol of fertility, rejuvenation, and eternal life. There are records of it being used medicinally as far back as 1500 BC.
However, modern research shows the health benefits of this distinctive fruit are very real.
Pomegranates are a fantastic source of vitamin C, providing 48 percent of your daily recommended intake and about 60 percent of essential vitamin K.
They’re also packed with minerals, providing copper, potassium, folate, and manganese.
You’ll also get the B vitamins needed for healthy energy metabolism and nerves, like pantothenic acid, pyridoxine, and thiamin.
Antioxidants prevent disease-causing free radical damage, and pomegranates deliver with ample amounts of protective polyphenols. Pomegranate contains three antioxidant polyphenols:
While most fruit contains one or two, pomegranates have all three, as well as another antioxidant called punicalagin.
Punicalagins are powerful antioxidants found in pomegranate juice and peel.
This antioxidant combination is so strong that pomegranate juice has three times the antioxidant activity of red wine or green tea (1).
For this reason, pomegranate extracts and powder are typically made using the peel, to take full advantage of its antioxidant and punicalagin content.
Inflammation is a natural process that protects the body from infections, illness, and injury. But when inflammation is chronic, it can cause serious health issues.
Researchers believe that the occurrence of some inflammation may be reduced by including pomegranates as part of your regular diet.
One study in particular, found that the antioxidant ellagic acid in pomegranate extract may be responsible for anti-inflammatory activities in the gut (2).
Other studies support the idea that pomegranate, either the fruit or the extract, acts as a powerful anti-inflammatory agent (3,4).
Pomegranate is a rich source of antioxidant compounds that help the body prevent free radicals that damage cell membranes and DNA, raising the risk of health issues like atherosclerosis and other cardiovascular diseases.
A clinical study shows that pomegranate antioxidants help improve cardiovascular function.
Published in the American Journal of Cardiology, the study found that patients with coronary artery disease who drank pomegranate juice every day for three months showed much less restriction in blood supply than other patients who drank a placebo (4).
Recent research has found a disturbing trend; men’s testosterone levels are falling – worldwide. Low testosterone can cause a broad range of symptoms that include:
While no one knows what exactly is causing this to happen, there is strong evidence that pomegranate could help increase levels of this vital sex hormone.
According to a study from Queen Margaret University in the UK, men given pomegranate juice for two weeks increased their testosterone levels an average of 24 percent (5).
This especially benefits men, who tend to lose muscle mass and sexual function as their hormone levels naturally decline with age.
Taking pomegranate extract has also been found to stimulate sperm quality and fertility.
In one study, men took tablets containing pomegranate powder or a placebo. After three months, the men who got pomegranate powder increased sperm motility by a massive 62 percent (6).
This is why pomegranates made our list of best natural testosterone boosters.
Side Note: Women also need a healthy level of testosterone and while it may not be as important to women as men for overall health, it is still a crucial element for health biological function no matter your gender.
Pomegranates along with beets are two of the most beneficial foods and supplements on the planet for increasing nitric oxide which has a wide range of benefits included boosting athletic (and other types) of performance.
Numerous studies suggest that dietary nitrates can enhance athletic performance, especially during high-intensity endurance exercise.
This appears to be due to nitrates increasing the efficiency of mitochondria, the parts of cells that produce energy (7).
When nitrates enter the body they increase nitric oxide (NO).
A study of 19 athletes tested on a treadmill found that just one gram of pomegranate extract taken 30 minutes before exercising powerfully enhanced blood flow, which increased their endurance and exercise efficiency (8).
Pomegranate has been shown to increase endothelial nitric oxide synthase (eNOS) which is key in production of nitric oxide (NO) from the amino acid l-arginine (9).
On top of that, the extremely high antioxidant level appears to also protect nitric oxide from oxidative destruction and enhances its biological action (10).
Increasing nitric oxide production and bioavailability is good for more than just athletic performance!
This extra blood flow can also improve reproductive organ health resulting in both stronger erections (in men) and improved sensitivity and orgasms (in both men and women).
Pomegranate made my list of the 9 best supplements to boost a man’s libido.
As it turns out, there are even more benefits to improving nitric oxide production which is decreased blood pressure!
30 patients were recently given a nitric oxide lozenge and diastolic as well as systolic blood pressure both significantly decreased within just 20 minutes.
After a full hour the patients were checked again and the researchers found their blood pressure continues to drop (11).
In a second human study, researchers found that blood pressure was lowered by more than 12% with consumption of pomegranate juice (12).
There are two types of cholesterol in your body:
You want to keep your LDL low and improve your triglyceride to HDL ratio to keep your arteries unclogged and heart healthy.
Multiple human case studies have no shown pomegranate to lower LDL, improve triglyceride/HDL ratios and reduce atherosclerotic plaque (12, 13, 14).
There is strong evidence that pomegranate can improve your memory.
In particular, foods with high concentrations of bioactive polyphenols have been shown to be neuroprotective in animal models of stroke (15) and Alzheimer’s disease (16)
However, we like to focus on human based case studies!
One human study found that taken before heart surgery, two grams of pomegranate extract actually prevented the typical memory deficits expected after surgery (17).
Another study in 28 older adults with memory problems discovered that just 8 ounces of pomegranate juice per day significantly improved markers of verbal and visual memory (18).
According to the American Cancer Society, almost 10 percent of men will be diagnosed with prostate cancer in their lifetime (19)
But lab studies suggest that pomegranate extract could significantly slow cancer cell growth and even stimulate cancer cell death (20, 21).
Prostate-specific antigen (PSA) is a blood marker for prostate cancer, and men whose levels double in a short period of time have an increased risk of death from prostate cancer.
A recent human study discovered that drinking 8 ounces of pomegranate juice every day increased the time it took for PSA to double from 15 to 54 months, a potentially life-saving improvement (22).
Next Level Superfoods Multivitamin features 750 mg of Pomegranate Extract in a 4:1 concentration. That’s equivalent to a whopping 3,000 mg!!
It also features dozens of other superfoods designed in help increase blood flow, fight free radicals and so much more.
You may also like our article the best multivitamins for men and women.
REFERENCES
You may have already read my other article on 7 habits which are killing your testosterone. There was a section in that on Water because
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Beta-alanine is a pre-workout powerhouse. From boosting workout performance to potential anti-aging effects, discover why this amino acid is a favorite among health buffs.
You may have already read my other article on 7 habits which are killing your testosterone. There was a section in that on Water because
Rhodiola Rosea stands out as a potent adaptogenic herb with a rich history of traditional use and a growing body of scientific research. Revered for
In this comprehensive article, we will explore what L-tyrosine is, its benefits as a pre-workout supplement, the correct dosage, and other potential health benefits it
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