Health benefits of pomegranates
Pomegranates are high in fibre, vitamins, and minerals but low in calories and fat. They have benefits such as antioxidants, heart health, urinary health, and exercise endurance. These unusual fruits have a lot more to offer than just the vividly coloured juice they frequently appear in.
Contains several antioxidants
The head of nutrition communications for POM Wonderful, Maggie Moon, MS, RD, claims that pomegranate arils are a good source of polyphenol antioxidants.A class of bioactive plant components known as polyphenols is well-known for protecting against unstable substances that could eventually destroy your cells. Polyphenols have antioxidant properties.
Free radicals are the name for these dangerous compounds, according to Moon.
Pomegranate arils specifically include anthocyanins, a kind of flavonoid (one of the two classes of polyphenols). Anthocyanins have been linked in studies to a variety of potential health advantages, including decreasing blood pressure and slowing the progression of cancer. The stunning crimson hue of pomegranates is a result of anthocyanins. Moreover, fruits often contain more antioxidants when they are more intensely coloured. So, it should come as no surprise that pomegranates are a rich source.
Might reduce inflammation.
The antioxidants in pomegranates and pomegranate juice also have the ability to lessen inflammation in the body, according to Kelsey Lorencz, RDN, nutrition advisor at Fin vs Fin. Inflammation-related biomarkers like Interlukin-6 and C-reactive protein can be decreased by frequently consuming pomegranate juice, according to studies, adds Lorencz.
It is best to include a variety of nutritious foods like pomegranates and other fruits in your diet as chronic inflammation is a precursor to many diseases, including heart disease and diabetes. Aside from food, keep in mind that stress, alcohol consumption, exercise, and autoimmune disorders are also contributing factors to inflammation.
Might improve kidney health
Almost 11% of men and 6% of women in the United States experience kidney stones, which are tiny rocks that can grow in our kidneys. These can result in severe kidney issues, blood in the urine, and excruciating agony if left untreated.
Due to the antioxidant dietary phytophenols in pomegranates, which have been shown to be beneficial at preventing the formation of stones, one study supports their use as allies in kidney stone prevention and therapy.
Supplying vitamin C
Each half cup serving of pomegranate arils is a high supply of vitamin C, according to Moon. Around 9 milligrammes (mg) of vitamin C are present in that half cup, which is about 10% of the recommended daily allowance (DV) for adults.
Contrary to the majority of animals, humans cannot generate vitamin C on their own, hence it is crucial for our nutrition.As vitamin C is an antioxidant in and of itself.
The vitamin is an important component of various vital bodily functions, including collagen formation, neurotransmitter synthesis, and protein metabolism. It improves immune system performance and promotes absorption of non-heme iron, which is present in sources of iron from plants.
Promotes Immune Function
The USDA estimates that eating 1/2 cup of pomegranate seeds will provide you with roughly nine milligrammes of vitamin C. This will help meet the Dietary Guidelines for Americans for the years 2020 to 2025’s recommended daily consumption of 75 to 90 milligrammes.
According to Valerie Agyeman, R.D., a women’s health nutritionist and the creator of Flourish Heights, vitamin C is crucial for a healthy immune system because it aids your white blood cells, or immune cells, in attacking disease-causing pathogens like bacteria and viruses. Also, according to Agyeman, vitamin C’s antioxidant qualities shield white blood cells from oxidative stress, keeping them strong and able to combat pathogens.
Encourage urinary health
According to research conducted on humans and test tubes, pomegranate extract may aid in the prevention of kidney stones.This benefit is largely attributable to the extract’s antioxidant activity.
In one trial, 1,000 mg of pomegranate extract was administered daily for 90 days to adults between the ages of 18 and 70 who had recurring kidney stones. This was discovered to be helpful in preventing the body’s natural stone-forming process.
Pomegranate extract can also help control blood levels of oxalates, calcium, and phosphates, which are frequent ingredients in kidney stones, according to animal research.
Might increase fitness endurance
Pomegranate polyphenols may boost exercise endurance, or the amount of time you can engage in a physical activity before becoming fatigued. According to one human study, consuming just 1 gramme of pomegranate extract 30 minutes prior to running lengthened the amount of time it took to reach tiredness by 12%.
Pomegranate supplements may enhance both exercise endurance and muscle repair, according to additional human study.
Further research on the relationship between pomegranates and exercise performance and recovery is required because studies utilising pomegranate juice have not discovered any benefits for muscle recovery following exercise that targeted the elbow flexors.
Good for digestive health
Research from the past and the present reveals a strong connection between digestive health and general health, which is mostly influenced by your gut bacteria. Pomegranate can aid in supporting your digestive health as a result, which is vital.
Pomegranate has anti-inflammatory and anticancer properties that need to occur in the stomach and primarily involve its ellagic acid concentration, according to some earlier and more recent animal studies.
Prebiotics are substances, typically fibre, that provide your body’s probiotics—good bacteria—fuel to work. A better gut microbiota is supported by prebiotics, which promote the growth of these bacteria.
Moreover, each 1/2 cup (87 grammes) portion of pomegranate arils contains about 3.5 grammes of fibre.
Constipation, haemorrhoids, colon cancer, gastroesophageal reflux disease, and diverticulitis are just a few of the digestive disorders that fibre may help prevent.
Possibility of antibacterial effects
Compounds found in pomegranates may aid in the battle against hazardous microbes like some forms of bacteria, fungus, and yeast. For example, both earlier and more recent research indicate that they might safeguard your oral health by concentrating on undesirable oral microbes that can become a problem when they overgrow, like those that produce bad breath and encourage tooth decay.
Pomegranate components were discovered to have antibacterial effects on Listeria monocytogenes, a bacteria that thrives in wet settings and can result in life-threatening sickness if consumed, according to a test-tube study.
Health Benefits of Barley
In the American diet, barley is one of the grains that is most frequently consumed. The mildly chewy texture and mildly nutty flavor of this adaptable grain make it a great addition to a variety of meals. It also contains a wealth of minerals and offers a number of significant health advantages, including better digestion, weight loss, lower cholesterol levels, and a healthier heart.
Barley comes in a variety of forms, including the most popular pearled barley (which gained notoriety in that mushroom-barley soup), barley flour, flakes, grits, and more. It’s quite healthy, just like other whole grains, and epidemiological studies have even suggested that eating barley may lower your risk of developing certain diseases.
Could help to lose Weight
Barley’s fiber content and various important amino acid types both contribute to its ability to aid in weight loss. Barley regulates blood sugar levels, preventing the spikes and falls in blood sugar that are typically linked to the process of storing fat.When compared to other grains, barley has fewer calories but also produces a satisfying meal that makes you feel fuller for longer, reducing the need for frequent meals.
Can be a good source of fiber
According to a qualified dietitian with the Good Housekeeping Institute, fiber has a range of health advantages, including promoting better glycemic control and promoting weight loss by improving satiety.
Barley is one of the best whole grain sources of fiber, and it also happens to be a particularly healthy type of fiber. One cup of pearled barley has only 193 calories and 6 grammes of fiber. In addition to that fibre, barley also has 3.5 grammes of protein, which is much less than other whole grains like quinoa, kamut, or teff.
Good way to boost your nutrition with Barley
We usually stuff peppers or tomatoes at home using barley rather than rice for more nutrients and fiber.
Use it as a garnish on salads or other dishes if you only have a tiny quantity of it left over to give any meal an extra nutritional boost and delicious texture. Both cold and warm grain salads benefit from it.
Barley complements stews well and, after being well cooked, can replace risotto. Barley flour has a sweet, nutty flavor and works well in breads and even pancake batter, making it a great alternative for baking.
Might Reduce Risk of Heart Disease
Whole grains have often been shown to provide heart health advantages. The possibility that regularly drinking barley may lower your chances of developing heart disease should not come as a surprise. In addition to lowering levels of “bad” LDL cholesterol, barley may also reduce some risk factors. Its soluble fibre may also lower blood pressure.
An average consumption of 8.7 grammes of soluble fiber per day, however, may be linked to a small decrease in blood pressure of between 0.3 and 1.6 millimeters of mercury, according to a recent study of randomized control studies. High LDL cholesterol and high blood pressure are recognised to have an impact on heart disease. So, reducing them could protect your heart.
Excellent for breakfast
A satisfying supper can be made with nutritious barley. Selenium, copper, tryptophan, and manganese are just a few of the vital minerals that are abundant in it. It is also high in fiber. For a significant portion of the day, it offers you energy and keeps you satisfied. Aside from calming your nervous system, the manganese in barley makes you feel joyful and energized.
A regular grain breakfast was the subject of research by Harvard scientists. According to this study, males who regularly ate a bowl of whole grain cereal in the morning had a 29% lower risk of developing heart failure over the course of 19 years. Pretty bad for such a basic grain.
Health Benefits of Barley for Digestion
The body is kept free of toxins thanks to the high fiber content of barley. Its grass, which is a good source of dietary fibre, serves as food for the probiotics that live in our large intestine.
These microorganisms aid in the fermentation of the barley’s dietary fiber, producing butyric acid, the main source of energy for intestinal cells. It has a significant impact on preserving colon health.
Drink barley water if you have digestive issues since it helps to maintain the gut healthy, which reduces the time that the feces take to move around and keeps the stomach clean. Also, it significantly lowers the risk of hemorrhoids and colon cancer.
Suitable for Diabetes Type 2 and Gestational
Effectively managing Type 2 diabetes is made possible by barley. But, this type of diabetes can be avoided by eating plenty of healthy grains, decreasing weight, and engaging in intense physical activity. As a result, these diabetes patients’ daily diets should include high-fiber foods.
All of the necessary vitamins and minerals are present in barley grain, and beta-glucan soluble fiber, which reduces glucose absorption, is especially abundant. Studies have shown that insulin-resistant men who ate soluble beta-glucan from barley had considerably lower blood sugar and insulin levels than other test subjects.
Can improve Skin and Hair
Minerals, antioxidants, and vitamin C are all abundant in barley. It thus lessens oxidative stress and encourages healthy skin. Zinc helps the skin’s natural healing process. Selenium, which reduces skin suppleness, is another mineral abundant in barley. It detoxifies the body and tightens the skin.
Barley’s antioxidants contribute to younger-looking skin. Moreover, it has copper and iron, which prevent hair loss since they include considerable levels of vitamins, minerals, and antioxidants that support healthy hair growth.
Might Help Lower Cholesterol
The amount of cholesterol in your blood then decreases as your liver must use up more cholesterol to produce new bile acids. One tiny trial involved placing males with elevated cholesterol on a diet high in whole grains like barley, brown rice, and wheat. Those on the barley diet reduced their cholesterol levels by 7% more than those on the other two diets after five weeks.
FAQS
Unpopular foods often get a bad rap due to their unique tastes or unfamiliar appearances. Examples include durian, a pungent fruit; liver, known for its strong flavor; Brussels sprouts, with their bitter taste; tofu, often misunderstood; and sardines, due to their strong smell.
Absolutely! Despite their lack of popularity, these foods pack a nutritional punch. Durian is rich in vitamin C and fiber. Liver is a powerhouse of vitamins A and B12, crucial for eye health and energy production. Brussels sprouts offer antioxidants and fiber for gut health. Tofu is a great source of plant-based protein and sardines are packed with omega-3 fatty acids for heart health.
Experiment with different cooking methods and flavor combinations. Roasting Brussels sprouts with balsamic glaze can enhance their taste. Marinating tofu in flavorful sauces can transform its texture. Adding spices like garlic and ginger can mask the strong flavors of liver. For durian, combining it with sweet ingredients in desserts can help balance its pungency. Sardines can be enjoyed in salads or sandwiches with complementary flavors.
Yes! Incorporating a variety of foods, including unpopular ones, diversifies your nutrient intake, promoting overall health and well-being. These foods offer unique vitamins, minerals, and antioxidants that contribute to various aspects of health, such as immune function, digestion, and heart health.
As with any dietary change, moderation is key. Some people may have allergies or sensitivities to certain unpopular foods, so it’s essential to listen to your body and consult with a healthcare professional if you have any concerns. Additionally, if you’re trying a new food for the first time, start with small portions to gauge your tolerance and enjoyment.