discover the health benefits of pomegranate

Present in New Year sympathies and rituals of abundance, the pomegranate carries an ancient symbolism of vitality and renewal. But beyond tradition, the fruit has begun to arouse scientific interest, particularly in terms of cardiovascular health. However, the answer does not lie in miraculous promises. Between potential benefits and clear limits, the pomegranate today occupies a more realistic place: that of an ally, not a solution.

Why did pomegranate enter the heart health radar?

The scientific interest of the pomegranate begins with its composition. The fruit contains high amounts of polyphenols, antioxidant compounds associated with reducing inflammation and oxidative stress – two processes directly involved in the formation of fatty plaques in the arteries. Among these polyphenols, the so-called punicalagins come out. They are considered the chemical signature of pomegranate and, after digestion, they transform into substances capable of modulating inflammation in the body.

What research has already observed – and what they still don’t know

In an interview with g1nutritionist and researcher Maria Fernanda NaufelPhD from Unifesp, points out that much of the evidence comes from clinical studies on concentrated fruit juices. “Randomized clinical trials and meta-analyses have already observed reductions in inflammatory markers, lower oxidized LDL, and lower blood pressure after regular consumption of pomegranate juice”explain. According to her, results usually appear with doses of around 200 to 220 ml per day.

A meta-analysis published in Journal of the American Heart Association analyzed several studies and identified a consistent reduction in blood pressure in the short term. Other opinions, collected in PubMed Centralhighlight less oxidation of LDL cholesterol which, when damaged, is deposited more easily on the walls of the vessels.

It is precisely in this initial stage of clogging the arteries that pomegranate seems to act. Some studies also indicate improved function of the endothelium, the inner layer of blood vessels, essential for controlling circulation. Nevertheless, Naufel reinforces the central gap: “What is needed are large-scale, long-term studies to determine whether these intermediate effects actually translate into fewer heart attacks, strokes and deaths. »

Far beyond the heart

In addition to its possible cardiovascular impact, pomegranate is a source of vitamins A, C and E, folic acid, potassium and bioactive compounds with antioxidant and anti-inflammatory action. Its consumption is associated with strengthening the immune system, cellular protection, skin health, intestinal balance and even cognitive benefits, linked to improved cerebral circulation. Consumed throughout the year (and not just at parties), pomegranate can be part of a more nutritious and mindful eating routine.

Fresh fruit, juice or supplement?

In practice, the most common doubt arises on a daily basis.

• Fresh pomegranate: offers fiber, less sugar and a balanced amount of antioxidants. It is the safest form and most suitable for regular consumption;
• Concentrated juice: it concentrates more polyphenols, which is why it appears prominently in studies, but it also contains more sugar and loses fiber. It should be consumed in moderation;
• Extracts and capsules: do not have a formal medical recommendation. These products can interact with medications and do not accurately replicate the effects of the fruit.

So, is it worth the gamble?

Science shows that pomegranates have real, but modest, benefits. It does not cure, does not prevent serious events on its own and does not replace medical treatment. But, as part of a healthy lifestyle, it can help protect the heart and the body as a whole. Perhaps the greatest value of the pomegranate lies precisely in this balance: less promise, more consistency. A symbol that, accompanied by daily choices, can go beyond ritual and also have meaning for health.