5 benefits of consuming one anaar (pomegranate) daily

Anaar or pomegranates have long been included in traditional medicine. And now, modern science also reveals that having one pomegranate or one serving of this fruit a day can incredibly boost your health. How? These ruby-red fruits are rich in antioxidants, fiber, and important vitamins and eating them regularly has many health benefits. And so, having just one pomegranate— or a half cup of these nutrient-rich seeds— to your daily diet is an easy habit with big rewards. Here we list some benefits of eating one anaar (pomegranate) daily:

Eating pomegranate or drinking its juice daily may be great for your heart. A 2012 research on 'Pomegranate Protection against Cardiovascular Diseases' revealed how consuming pomegranate can help lower blood pressure and protect your arteries by reducing oxidative stress in the cardiovascular system. This means it helps your body fight off damage caused by harmful free radicals. The study also found that pomegranate juice may lower the chances of cholesterol build-up, prevent the formation of unhealthy fats in your blood vessels, and reduce the risk of atherosclerosis— which is a medical condition where your arteries become clogged and stiff.

​Anaar or pomegranates are rich in antioxidants. And so, when consumed daily, pomegranates can help protect the skin from free radical damage, promote the formation of collagen and even reduce oxidative damage to the skin. This will make your skin look more radiant and slow down aging.

Having pomegranates daily can improve brain function and boost memory, as per a study done in 2013. Having them daily "would increase metabolites, improve memory, and increase task-related brain activation in the left and right hemispheres for verbal and nonverbal memory tasks", the study suggests.

Pomegranates are rich in both soluble and insoluble fiber, and its seeds act as prebiotics-- and so having pomegranate can help improve your digestive health. A 2017 study indicates that having pomegranate or its juice can be helpful for people who have inflammatory bowel disease (IBD) and other bowel conditions because of its high polyphenol content.

The National Institutes of Health (NIH) lists pomegranate as a natural remedy that can help one in preventing or managing prostate cancer. According to a 2014 study, polyphenols found in pomegranate can help slow the growth of prostate cancer cells. In experiments on mice, researchers observed that pomegranate fruit extract helped lower prostate-specific antigen (PSA) levels and even slowed tumor growth. Beyond prostate cancer, some compounds in pomegranate may also offer protection against breast, lung, and skin cancers.

Instead have a whole fruit.

Pomegranates are a nutrient-rich fruit packed with health-boosting compounds. They are an excellent source of vitamin C, which supports immunity and skin health, and vitamin K, important for blood clotting and bone health. Pomegranates also contain folate (vitamin B9), which aids in cell growth and development. They are rich in dietary fiber, aiding digestion, and potassium, which helps regulate blood pressure. Antioxidants like punicalagins and anthocyanins found in pomegranates help fight inflammation and protect cells from damage. Low in calories but high in nutrition, pomegranates make a heart-healthy, brain-friendly addition to a balanced diet.

While pomegranate is good for health, ensure not to overdo it.

While both forms offer beneficial antioxidants, the whole pomegranate fruit is generally considered superior to its juice. The key advantage of the whole fruit lies in its high fiber content, which is largely removed during juicing. This fiber is crucial for digestive health, helps regulate blood sugar levels by slowing down sugar absorption, promotes satiety, and contributes to a healthier gut microbiome. Pomegranate juice, being concentrated in sugars without the mitigating effects of fiber, can lead to quicker blood sugar spikes and may be less satiating, making the whole fruit a more balanced and beneficial choice for overall health.(Image: Canva)