Pomegranates are a round-shaped fruit with reddish yellowish colour on the top. Split one open to reveal delicious, juicy and ruby-like red colour seeds. These seeds are known as arils, which can be relished raw or in the form of a juice.
It is wonderfully easy to enjoy the luscious jewel of the fruit just by itself or adding it to any of your meals to elevate your recipe to the next level.
Polyphenols, an antioxidant present in the fruit are responsible for that vibrant red colour of pomegranate and many of its functions. Let’s deep dive into each of the functions this beautiful fruit holds!
Tiny seeds of pomegranate are a rich source of dietary fibre, Vitamin C, B-complex vitamins, calcium, potassium, iron and Vitamin K.
Pomegranate seeds contain two major compounds mostly responsible for their health benefits – punicalagin and punicic acid. Punicalagins are a group of antioxidants commonly found in pomegranate juice and peel, whereas punicic acid, found in seed oil is the main fatty acid.
We will read more about these wonderful ingredients as we proceed further in our article.
Try to eat pomegranate in the morning as it is rich in calories and provides a good amount of energy. Avoid eating in excess as it may interfere with your metabolism and cause constipation or digestive problems.
Dr. Ashish Bajaj, M.B.B.S., M.D.
Pomegranates are packed with antioxidants. The red colour of the pomegranate seeds comes from the antioxidant called polyphenols. Pomegranate juice is considered to have more antioxidant power than seeds. In fact, studies have shown that the juice might contain 3 times more antioxidants than red wine and green tea. Antioxidants can play a very important role in removing free radicals from your body, reducing inflammation and protecting the skin and cells from oxidative damage.
Another name for pomegranate would be a hearty fruit. It is known to protect the heart and the arteries. Studies have also shown that pomegranate taken in the form of juice can help improve the blood flow and also protects the arteries. Regular consumption of pomegranate seeds or juice can help control your blood cholesterol and keep your heart up and running.
Due to its antioxidant activity, pomegranate juice is considered to be a boon for the lungs. When consumed on a regular basis, it can help cleanse the lungs, a much-needed detox for consistent smokers. It may also help to pump oxygen levels in your blood and ultimately all these functions can improve the overall functioning of your lungs which is a much-needed drive in today’s age.
Last year, we all understood the importance of a strong immune system. Pomegranate, being a great source of Vitamin C, contains two important compounds punicalagin and punicic acid; and also acts as an antioxidant that can help your body fight disease-causing germs.
Pomegranate juice contains a high amount of flavonols. Flavonols are antioxidants that can work to reduce inflammation in the body. By controlling inflammation, it can help control the osteoarthritis or cartilage damage. Pomegranate juice is also being studied to have a beneficial impact on joint inflammation and rheumatoid arthritis.
Pomegranate has been observed to have anticancer effects. It may slow tumor growth and spread and reduce inflammation, although more research is needed to learn more.
Dr. M.G. Kartheeka, MBBS, MD
Also read: Health Benefits and Precautions: Can You Eat Pomegranate Seeds?
Indian kitchens widely use pomegranate seeds in both savoury and sweet dishes. It adds a tangy and sweet taste to the dishes. Few dishes like chaats, Gujarati snacks like khaman or Dabeli are incomplete without the garnish of pomegranate seeds.
It can be either consumed as raw or even in the form of a juice, which can help improve your antioxidant quotient and thus can help your skin glow. Nowadays, you also find pomegranate flavoured green tea, you should definitely add this to your bucket list. Green tea combined with pomegranate might have more antioxidant power than regular tea.
Pomegranate extract, which is more concentrated than pomegranate juice and has no sugar, is the most convenient way to eat it. Even if you buy pomegranate juice, the pomegranate juice itself is a rich source of natural fructose, sucrose, and glucose. Pomegranate seeds can also be added to salads, glazes, salsas, and chutneys, along with other dishes.
Pomegranate juice benefits the skin too. According to experts, it can help rejuvenate dry, drab skin. It’s also high in vitamin C, which can help with skin texture and radiance when applied topically. Mix 3 tablespoons pomegranate seeds, 1 cup cooked oats, 2 teaspoons extra virgin organic olive oil, and 1 tablespoon, raw honey, in a blender or food processor. Apply to your face and leave for 10 minutes before rinsing with warm water.
Read more about: 13 Immunity-Boosting Foods To Build A Healthy Life
It is always recommended to enjoy pomegranate arils fresh and not to store them. But, in case you are not able to relish the seeds due to lack of time, storing the seeds may help. Fresh arils can be stored in an air-tight container in the refrigerator for up to 2 weeks. You can also store the whole fruit in a cool, dry place or even in the refrigerator. It will remain fresh for up to 1 month.
When consumed as a fruit or juice, pomegranate is generally harmless and does not cause any negative effects. However, some people may experience negative side effects. A few side effects are:
Pomegranate is a fruit with powerful antioxidant functions that can help improve your immunity levels, lung functioning and acts as an anti-inflammatory agent that can provide ample amounts of benefits to your body. The best way to have pomegranate is in the form of arils, but you can also try consuming the juice or pomegranate tea, depending on your health condition.
Pop those little rubies in your mouth and charge up your antioxidants levels!
Read more about: Benefits of Immunity Booster Kadha or Herbal Tea
Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
”Health is wealth”- we have heard this line since our childhood. But, it seems like we have forgotten this. Our busy schedules, job life and travelling is affecting our health unknowingly.
More and more people are becoming diet conscious these days. They feel diet food with sweaty workouts can help to keep them healthy. But remember, vigorous exercise can’t help your body without healthy eating. Healthy eating is much more essential for your body as well as mental health.
Healthy eating doesn’t mean cutting out foods. It is all about eating various foods in the correct amount to provide your body with the essential nutrients. You need to ensure that you are consuming different foods in the right balance rather than denying certain foods or drinks. All foods should be included in your healthy diet plan except for people who are on a medical diet.
A healthy diet term suggests consumption of all types of foods in the right amount. We all need a balance of protein, fat, carbohydrates, fiber, vitamins and minerals in our diets to sustain a healthy body.
Eating healthy food such as vegetables, fruits, whole grains, dairy products and a moderate amount of unsaturated fats can help you maintain a steady weight. Maintaining a healthy weight can help to reduce the risk of getting chronic health issues. A diet rich in dietary fibers can help you to maintain a healthy weight. Fiber-rich foods help you to suppress your hunger by making you feel fuller for longer.
A balanced diet may support mental and cognitive wellness. A 2015 study uncovered minerals and meals that may guard against dementia and cognitive decline. From my knowledge, the following may be advantageous: fish, Omega-3 fatty acids, flavonoids and polyphenols, and vitamins C, D, and E.
Dr. Siddharth Gupta, MD
Diabetes is a common disorder that affects millions of people worldwide. Unhealthy eating habits is one of the causes of diabetes. A healthy diet can help a diabetic person to maintain a healthy sugar level and also help to delay complications of diabetes.
A healthy diet rich in green vegetables, fruits, whole grains and low-fat foods helps reduce the risk of heart disease by maintaining blood pressure and cholesterol levels. Increased cholesterol levels may cause thinning of arteries and heart blockages. Eating healthy foods helps reduce cholesterol and improve heart health. Limiting certain types of fats can also improve heart health.
Cancer is the most deadly disease that affects any age group. Many causes lead to cancer – an unhealthy lifestyle is one of them. Eating foods that are rich in antioxidants may reduce the risk of developing cancer by protecting cells from damage. Foods rich in antioxidants such as berries, green vegetables, nuts and seeds help remove free radicals.
In my experience, parents who set a good example by modelling healthy eating and exercise habits are likely to pass them on to their children, who acquire most health-related behaviours from the adults in their immediate environment. Eating in may also be beneficial. Researchers discovered in 2018 that kids who frequently ate dinner with their families ate more vegetables and fewer sugary items than their classmates who ate dinner at home less frequently.
Dr. Rajeev Singh, BAMS
Certain vegetables, fruits, whole grains and dairy products contain fibers and probiotics. These are essential foods for maintaining good gut health and help to improve digestion.
Fermented foods such as curd, yogurt, kefir and miso contain probiotics that play essential roles in metabolism and digestion.
Some vegetables that are rich in fibers like vegetables, fruits and legumes promote regular bowel movements. They also help to prevent bowel cancer and diverticulitis.
Also Read: Digestive Biscuits: Unpacking the Nutritional Benefits and Misconceptions
A diet rich in calcium and magnesium is essential for our bone and teeth health. Foods such as low-fat dairy products, broccoli, tofu and legumes that are rich in calcium and magnesium help to minimize the risk of bone issues.
Healthy eating may help to enhance your mood and reduce your stress and tension. If you eat nutritiously, you will feel better and more energized. Avoid eating sugary food and fat-loaded fruits. This will help to reduce mental stress.
A healthy immune system can help to keep away all infections and diseases. Consumption of healthy food such as green vegetables, antioxidants, fruits, seafood, herbs and spices can help boost immunity.
A portion of unhealthy junk food may lead to skin damage and acne outbreaks. Consume healthy foods such as fruits, vegetables, fatty fish, nuts, seeds, whole grains and beverages such as water, coconut water and green tea for clear skin.
With lower risks of diabetes, cancer, heart issues and more you are more likely to live a longer healthier life as one of the benefits of eating well. Another important aspect is an improved healthspan. Healthspan is the amount of time that you are healthy till you require medical intervention. While many people have long lifespans (due to advances in modern medicine), they aren’t always healthy for the majority of their time. Eating well benefits both your healthspan and lifespan.
Issues like diabetes, obesity, depression, alcohol consumption and many other negative factors can impact your sleep. Poor sleep can affect your health and poor health can conversely affect your sleep. Eating well can help on both fronts. Better dietary habits can help to address the root causes of sleep issues and leave you feeling better rested with longer and better sleep.
Also Read: What is Kefir? A Comprehensive Guide to Its Health Benefits
Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Food is the best topic for everyone at any time. Now, most of the people are health conscious about their food! There are massive amounts of foods that are healthy and tasty. You can welcome good health by filling your plate with fruits, vegetables, protein and other whole foods.
Various food items are healthy and should be eaten regularly. A balanced diet is the secret of good health. Although it is difficult to make a list of all healthy foods, here we tried to enlist few popular healthy foods that you must add to your diet –
Broccoli is the trending vegetable in the diet chart these days. It is a cruciferous vegetable that can be consumed raw and cooked. It is an excellent source of vitamin C, minerals – calcium, potassium and proteins.
Green leafy vegetables are an essential part of our healthy diet. Leafy vegetables such as spinach, kale, micro-green, collard-greens and celery are rich in multiple vitamins, minerals, antioxidants and fibers.
Spicy, hot peppers are crunchy and sweet. It is also a great source of antioxidants and vitamin C. Bell peppers come in several colors, including red, yellow and green. It contains a metabolism-boosting compound, dihydrocapsiate and high vitamin-C content. Sweet red and green peppers can help you lose weight.
Carrots are a well-known vegetable that help your eye health. It is rich in vitamin A, vitamin C, vitamin K, potassium and fiber. Beta-carotene-the compound that gives carrots their orange hue may help reduce the risk of getting cancer and eye disorders.
Without onion, our meals are incomplete. Onions have a strong flavor and quercetin, a flavonoid that increases blood flow and activates protein.
Garlic is essential with its multiple benefits. It is rich in bioactive organo-sulfur compounds that have biological effects on our bodies.
The most trending fruit this day is avocado. Avocado is a sweet and creamy fruit rich in healthy fats, vitamin B, vitamin K, vitamin E and fibers.
Apples are a great source of vitamins, fibers and antioxidants. It helps to destroy free radicals in the body that are harmful. Apples can be a perfect snack if you find yourself hungry between meals.
Berries like strawberry, blackberry and blueberries are an excellent source of antioxidants and vitamin C. They are highly nutritious and low in both carbs and calories.
This super-fruit is rich in a high amount of potassium. It is also rich in vitamin B6 and fiber.
It is one of the best citrus fruits that are rich in vitamin C and antioxidants. Citrus fruits such as oranges, lemons and kiwi are beneficial for our health.
Almond is one of the greatest nuts amongst other nuts. It is rich in vitamin E, antioxidants, magnesium and fiber.
Walnuts are a good source of healthful fats, protein and fiber. They may enhance heart and bone health and help in weight management.
Chia seeds are the most beneficial seeds for our body that contain significant amounts of omega-3 fatty acids, magnesium, manganese, calcium and various other nutrients.
Flax seeds are nutritious seeds that may be beneficial for heart health and reduce the risk of stroke. It is rich in alpha-linolenic acid (ALA), a mostly plant-based omega-3 fatty acid.
Pumpkin seeds can be consumed raw or roasted that can keep you full and energized longer. It is an excellent source of protein and unsaturated fats, including omega-3 and omega-6 fatty acids, iron, calcium, vitamin B2, folate and beta-carotene.
Based on my experience, including 25 grams of soy protein in your daily diet can be beneficial in reducing cholesterol levels when combined with a low-fat diet. The soy protein’s mechanism of action involves lowering LDL cholesterol, the “bad” cholesterol, and potentially improving your overall heart health.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Whole grains such as oats, barley, wheat and millets are high in iron, magnesium, manganese, phosphorus, selenium, B vitamins and dietary fiber.
Lentils are the type of pulses that provide high amounts of fiber, magnesium and potassium.
It is the best and tasty option of vitamins, including B-2 and B-12, proteins, calcium, essential amino acids and leucine. The egg yolk contains more nutrients than the egg white.
Chicken is low in calories, fat and also cost-effective. It is the best source of proteins.
Lean beef is the best source of proteins, vitamins and iron. Lean beef helps muscle growth, reduces tiredness and fatigue.
Fatty fish such as salmon and mackerel are excellent sources of omega-3 fatty acids, vitamin D and calcium.
In my experience, incorporating beans and lentils into your diet can have several health benefits. These legumes are rich in fiber, which can help regulate blood sugar levels and improve digestive health. Additionally, they provide a good source of plant-based protein, making them a nutritious and filling option for your meals.
Dr. Rajeev Singh, BAMS
Also Read: Brown Egg Vs White Eggs: Decoding Nutritional Facts and Myths
Whole milk contains all nutrients which your body requires. It is very high in vitamins, calcium, quality animal protein and healthy fats. It is essential for your bone growth.
Yogurt is fermented milk that includes live bacteria. It works as probiotics that help to improve immunity and metabolism. It is also rich in calcium and proteins.
It is a very delicious and nutritious source of calcium and protein. Cheese is low in carbs and sugar.
Several foods are essential for our body to grow. Hence, it is tough to label a specific food as nutritious. Many of the foods are a great snack and packed with vitamins and antioxidants.
Also Read: Digestive Biscuits: Unpacking the Nutritional Benefits and Misconceptions
Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Though green vegetables are indeed one of the healthiest foods out there, don’t limit yourself to just green when there are so many delightfully colourful foods that will do a world of good to your health. The secret to a healthy life is adding a dash of colour to your diet and this nutritional week from September 1-7, discover how adding a variety of colours to your diet is one of the best things you can do.
This national nutrition week, ensure that you stock up on red foods. Red, the colour of passion, is also good for your heart. This hue in fruits and vegetables comes from antioxidants that safeguard the health of your heart by protecting it from atherosclerosis, hypertension and high cholesterol. They will also boost your brain function and delay the onset of Alzheimer’s or dementia.
Examples of red vegetables and fruits: tomatoes, radishes, red grapes, watermelon, pomegranates, cherries, strawberries, red apples, etc.
The chief reason why you should be eating platefuls of these veggies and fruits starting from this nutrition week is that they promote the health of the eye and prevent the degeneration of the optic cells as you grow older. To cap that, these yellow foods will also look after the health of your nervous system and even strengthen your bones, toughen up your immunity and make your skin and hair glow.
Examples of orange and yellow vegetables and fruits: pumpkin, sweet corn, sweet potato, yellow pepper, apricots, papaya, pears and pineapple.
These fruits and vegetables prevent heart ailments, cancer and stroke. If that were not enough, they can slow down ageing, boost memory, speed up digestion and save you from the distressing urinary tract infection.
Examples of blue/purple fruits and vegetables: blackberries, blueberries, purple grapes, plums, raisins, figs and eggplant.
Did you know that adding 1 cup of cooked red tomatoes to your diet can fulfil all of your daily vitamin C as well as 25% of your daily vitamin A requirement? Tomatoes also contain essential minerals such as potassium and iron.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Low Residue Diet: A Detailed Guide to Benefits and Preparations
White fruits and veggies too are good for your heart. They are one of those foods that help to combat LDL or bad cholesterol, which is the chief enemy of your heart. They also lower your blood pressure and stabilize it. Moreover, they can also reduce the likelihood of you coming down with prostate, breast or colon cancers. So this national nutrition week 2019, ensure your shopping list must include some white vegetables.
Examples of white fruits and vegetables: bananas, white peaches, pears, potatoes, onions, mushrooms, cauliflower and turnips.
Many varieties of kale appear purple because of an abundance of dark green pigment. The phytochemical that imparts this colour is packed with nutrients. About one cup of cooked kale can provide all your daily requirements of vitamins A, C and K. It is also a good source of potassium and calcium.
Dr. Rajeev Singh, BAMS
Green natural foods are a repository of every type of nutrient and mineral. Eating them will guarantee a sturdy constitution. Other than its usual benefits of promoting all-around good health, not many people know that they help in blood clotting and also prevent liver cancer. They are also beneficial for pregnant women because they reduce the chances of the baby being born with birth defects.
Opt for a rainbow diet from this national nutrition week, you can’t go wrong with coloured fruits and vegetables. Only, make sure that the stuff you are purchasing doesn’t contain added colours that could ruin your health.
Also Read: Ozempic Foods to Avoid: An Integrated Care Approach for Better Health
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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