Pomegranate is native to Asia; however, it is cultivated in many areas of the world. The arils, seeds, and juice of the fruit have a slightly tart and sweet taste.
In ancient times, people used pomegranates for their health benefits. Now modern research has found that the antioxidants, antitumors, and anti-inflammatory properties help in providing various benefits of pomegranate in Urdu.
In this regard, we have compiled the top 10 benefits of Pomegranate in Urdu (anar ke fayde). We have also covered the nutritional aspects of pomegranates and how to incorporate them into your diet.
Pomegranate Meaning in Urdu
The pomegranate meaning in urdu is “انار” and in Roman it is written as “anar”.
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Nutritional Aspects of Pomegranates
Following is the nutrition value for the arils in one average-sized pomegranate:
- Calories: 234
- Carbohydrates: 52 g
- Protein: 4.7 grams (g)
- Fat: 3.3 g
- Fiber: 11.3 g
- Vitamin C: 32% of the Daily Value (DV)
- Folate: 27% of the DV
- Phosphorus: 8% of the DV
- Magnesium: 8% of the DV
- Potassium: 13% of the DV
However, you should keep in mind that the nutritional information for arils and pomegranates is different from the pomegranate juice. Pomegranate juice doesn’t have much fiber and Vitamin C.
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10 Benefits of Pomegranate in Urdu (Anar Ke Fayde)
Following are some of the top benefits of pomegranate in Urdu (anar ke fayde in Urdu).
1. Boost Immune System
A healthy immune system keeps a body going and fighting against viral and harmful infections. In a strong immune system, antioxidants play an important role.
Antioxidants are compounds that aid in protecting the body’s cells from any damage from free radicals. Free radicals can be harmful and cause several chronic diseases by weakening immunity.
In this regard, Pomegranates are known as a “superfood” and are enriched with antioxidants and polyphenolic compounds such as anthocyanins, punicalagins, and hydrozable tannins.
Due to the high concentration of protective plant compounds like anthocyanins, ellagitannins, and organic acids, they can support overall health and a healthy immune system.
Pomegranates have up to 3 times more antioxidants than red wine or green tea. Therefore, if you want to have antioxidants in your body to boost your immunity, then get them from pomegranates in the best possible way.
انار میں ریڈ وائن یا گرین ٹی کے مقابلے تین گنا زیادہ اینٹی آکسیڈنٹس ہوتے ہیں۔ اس لیے اگر آپ اپنے جسم میں قوت مدافعت بڑھانے کے لیے اینٹی آکسیڈنٹس حاصل کرنا چاہتے ہیں تو اناروں سے انہیں بہترین طریقے سے حاصل کریں۔
2. Prevents Inflammation
Chronic inflammations can cause many health-related conditions such as Type 2 Diabetes, cancer, heart disease, etc.
To fight chronic inflammation, one can rely on pomegranates. They can help in preventing inflammation linked with chronic conditions.
Pomegranates have punicalagin which exhibits anti-inflammatory and antioxidant properties.
A study conducted in 2018 had 12 healthy men who drank 500 ml (milliliters) of pomegranate juice per day for 15 consecutive days. At the end of the study, they experienced reduction in the inflammatory marker C-reactive protein (CRP) and markers of muscle damage in comparison to placebo treatment.
Based on the above findings, pomegranate juice can aid in lessening inflammatory markers in the body and provide protection against cellular damage.
دائمی سوزش سے لڑنے کے لیے انار کا استعمال کیا جا سکتا ہے۔ وہ دائمی حالات سے منسلک سوزش کو روکنے میں مدد کرسکتے ہیں۔
3. Possess Anticancer Properties
Pomegranates are enriched with flavonoids and antioxidants. These both can aid in preventing free radicals from damaging the cells.
In 2018, a research has found that pomegranates have compounds that have anti-cancer properties.
Some early studies show that pomegranates have the potential to prevent breast, prostate, colon, and lung cancers.
Animal research conducted in 2016 showed that pomegranate can help in slowing down the growth of tumors in the early stages of liver cancer.
A study conducted in 2012 suggested that pomegranate extract can be beneficial for prostate cancer.
Additionally, preclinical studies on animals have reported that consuming pomegranates can stop the growth of colon, skin, lung, and prostate tumors.
However, more research is needed to see its effects on humans.
انار اینٹی آکسیڈنٹس سے بھرپور ہوتے ہیں۔ وہ آزاد ریڈیکلز کو خلیوں کو نقصان پہنچانے سے روکنے میں مدد کر سکتے ہیں۔
ایک تحقیق سے پتا چلا ہے کہ انار میں ایسے مرکبات ہوتے ہیں جو کینسر کے خلاف خصوصیات رکھتے ہیں۔
4. Support Healthy Heart
With a healthy heart, one can enjoy life. There is evidence that fruits that are enriched with polyphenolic compounds can support a healthy heart.
Many studies reported that pomegranates can protect the heart in various ways like they can lower blood pressure and blood glucose levels.
Pomegranates have ellagitannins and punicalagin (polyphenol compounds) that can prevent the walls of arteries from thickening and lower the accumulation of plaque and cholesterol.
Pomegranate juice has a huge amount of plant compounds like anthoxanthins and anthocyanins that support heart health.
Moreover, a study conducted in 2017 showed that if people with heart diseases consume pomegranate juice, then it can lessen the severity and frequency of chest pain. Moreover, it can also reduce some biomarkers.
Pomegranate juice can also aid in lessening LDL (bad) cholesterol levels which can clog up the arteries. It can also improve HDL (good) cholesterol levels which can reduce the risk of heart attack and stroke.
One should regularly consume pomegranate arils and pomegranate juice to protect the heart’s overall health.
A study conducted in 2018 had 60 people with Type 2 Diabetes. It showed that consuming 200 ml of pomegranate juice every day for 6 weeks can reduce both systolic and diastolic blood pressure levels in comparison to the control group.
5. Support Urinary Health
People with urinary tract infections (UTIs) know how hard it is to live with UTIs. UTIs are unpleasant, and discomforting, and also cause other issues.
The infection can affect the urinary system including ureters, kidneys, and bladder. It can cause foul smell, burning sensation, frequent urination, etc.
Medical treatment is necessary to treat Urinary Tract Infections (UTIs).
On the other hand, one can also relieve the symptoms of UTIs by consuming Pomegranate juice every day.
Human and test tube studies have reported that pomegranate extract can aid in lessening kidney stone formation in the body.
In 2014, a study was conducted that reported that pomegranate extract can stop the mechanism linked with stone formation in patients with recurring kidney stones.
Moreover, animal studies have reported that pomegranate extract can aid in regulating the calcium, oxalates, and phosphates concentrations in the blood.
6. Prevent Iron Deficiency Anemia
Women all around the world face iron deficiency anemia as they experience menstruation every month.
Pomegranate is one of the fruits that are excellent for people facing iron deficiency anemia. Pomegranates are enriched with vitamins A, C, E, and K, fiber, protein, and potassium. These vitamins can enhance the iron content in the body to boost hemoglobin production.
Many fruits have high iron content, but pomegranate is highly recommended as it is rich in Vitamin C.
Generally, our bodies absorb only 3% of the iron that we consume. This is due to our gut’s ability to not to readily absorb iron. Pomegranate has high Vitamin C content that can help the body to absorb iron present in the fruit.
Thus, regular consumption of at least 100 grams or a bowl of pomegranate can aid in boosting hemoglobin levels and fighting against anemia.
Moreover, one should avoid certain foods with pomegranates. Foods like spinach, chocolates, alcohol, coffee, and tea have certain compounds that can stop iron absorption. Therefore, one should give 30 30-minute gap between the pomegranate and these foods consumption.
انار ان پھلوں میں سے ایک ہے جو آئرن کی کمی سے انیمیا کا سامنا کرنے والے افراد کے لیے بہترین ہے۔ انار وٹامن اے، سی، ای، اور کے، فائبر، پروٹین اور پوٹاشیم سے بھرپور ہوتے ہیں۔ یہ وٹامنز ہیموگلوبن کی پیداوار کو بڑھانے کے لیے جسم میں آئرن کی مقدار کو بڑھا سکتے ہیں۔
7. Support Gut Health
Many people face digestive issues around the world. One of the best pomegranate benefits in Urdu is its ability to support gut health.
Consuming pomegranate can support the health of the gut microbiome. A healthy gut microbiome means a healthy and free of diseases gut.
Pomegranate arils are an excellent source of fiber which is important for digestive health and may protect the gut against many digestive conditions.
Test tube research shows that pomegranate has certain plant compounds that can enhance the levels of beneficial gut bacteria. Thus, they can have prebiotic effects on the gut. Prebiotics are fuel of the good bacteria in the gut and support a healthy gut microbiome.
8. Fight Harmful Microbes
Pomegranate has compounds that can fight against harmful microorganisms.
They have anti-microbial properties that can protect a person from certain microbial infections.
For example, pomegranate can protect oral health by lessening the growth of the germ which causes tooth decay and bad breath.
9. Beneficial for Brain Health
One of the benefits of pomegranate in Urdu (anar khane ke fayde) is it is beneficial for brain and cognitive health.
Pomegranates have antioxidants (ellagitannins) that can aid in reducing inflammation in the body.
Some studies have suggested that ellagitannins can help the brain against Parkinson’s and Alzheimer’s disease. Ellagitannins do so by reducing oxidative damage and improving the survival of brain cells.
It is believed that ellagitannins produce a compound in the gut known as Urolithin A. It has been studied for its ability to lessen inflammation in the brain. It also delays the onset of certain cognitive diseases.
Pomegranates have antioxidants that can aid in preventing nerve cell damage caused by reactive compounds (free radicals).
Drinking pomegranate juice can imporve some other aspects of cognitive health like memory.
10. Support Post-Exercise Recovery
Pomegranate can support post exercise recovery and high levels of physical stress.
They have polyphenol that can increase exercise endurance.
Pomegranate juice is rich in antioxidant and anti-inflammatory compounds. These compounds can benefit people who experience high levels of physical stress like athletes.
A research shows that pomegranate supplements can improve muscle reovery and endurance.
A small study conducted reported that pomegranate extract can increase the time to exhaustion and improve performance in trained cyclists.
One small studyTrusted Source found that pomegranate extract increased time to exhaustion and improved performance in trained cyclists.
However, more research is needed to ensure exercise endurance and post-exercise recovery associated with pomegranates.
Where Do Pomegranates Grow?
Final Words
It is also regarded as the best fruit to prevent iron deficiency anemia and is well known for anar khane ke fayde.
You should eat pomegranate or consume pomegranate juice everyday to reap its benefits.
If you want to incorporate pomegranates in your diet, then you should talk to the best nutritionist in Pakistan via Marham.