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*Pomegranate (Punica granatum): Nutritional and Medicinal Properties, and Mode of Usage* Pomegranate (*Punica granatum*), known for its vibrant red arils and sweet-tart flavor, is a nutrient-dense fruit with a rich history in traditional medicine. This comprehensive guide explores its nutritional profile, medicinal benefits, and various ways to incorporate it into your diet. --- *1. Nutritional Profile of Pomegranate* Pomegranate is a powerhouse of essential nutrients, antioxidants, and bioactive compounds. *Key Nutritional Components (per 1 cup of arils) :* *Calories:* 144 kcal *Carbohydrates:* 32.6 g (including 6.96 g dietary fiber) *Protein:* 2.9 g *Fat:* 2.04 g *Vitamins:* *Vitamin C (20% DV)* – Supports immunity and collagen synthesis. *Folate (17% DV)* – Essential for DNA synthesis and fetal development. *Vitamin K (18% DV)* – Important for blood clotting and bone health. *Vitamin E (7% DV)* – A potent antioxidant. *Minerals:* *Potassium (9% DV)* – Regulates blood pressure and muscle function. *Manganese (9% DV)* – Supports metabolism and antioxidant defenses. *Bioactive Compounds :* *Punicalagins* (ellagitannins) – Strong antioxidants with anti-inflammatory effects. *Anthocyanins* (cyanidin, delphinidin) – Responsible for the red color and heart-protective properties. *Flavonoids* (quercetin, kaempferol) – Enhance cardiovascular and cognitive health. *Urolithins* (gut-microbiota metabolites) – Linked to anti-aging and neuroprotection. --- *2. Medicinal Properties and Health Benefits* *A. Antioxidant and Anti-Inflammatory Effects* Pomegranate’s polyphenols neutralize free radicals, reducing oxidative stress and inflammation . *Clinical Evidence:* Daily pomegranate juice consumption lowered C-reactive protein (CRP), a marker of inflammation, in COVID-19 patients . *B. Cardiovascular Health* *Lowers Blood Pressure:* Studies show reduced systolic and diastolic blood pressure in diabetic patients after 6 weeks of pomegranate juice intake . *Reduces Cholesterol:* Improves HDL ("good" cholesterol) and decreases triglycerides . *Prevents Plaque Buildup:* Inhibits LDL oxidation, reducing atherosclerosis risk . *C. Supports Brain Function* *Memory Enhancement:* A 1-year study found improved visual memory in middle-aged adults drinking pomegranate juice daily . *Neuroprotective Effects:* May slow Alzheimer’s and Parkinson’s progression via urolithin A . *D. Anticancer Potential* *Prostate & Breast Cancer:* Inhibits tumor growth and metastasis in preclinical studies . *Colon Cancer:* Ellagitannins induce apoptosis in cancer cells . *E. Digestive and Metabolic Benefits* *Gut Health:* Fiber and polyphenols promote probiotic growth, aiding digestion . *Diabetes Management:* Improves insulin sensitivity and lowers fasting blood glucose . *F. Exercise Recovery & Muscle Health* Reduces oxidative stress post-workout and enhances endurance in athletes . --- *3. Modes of Usage* *A. Culinary Uses* 1. *Fresh Arils:* Add to salads, yogurt, or oatmeal. Blend into smoothies. 2. *Juice:* Drink 8 oz daily for cardiovascular benefits. Mix with sparkling water for a refreshing drink. 3. *Extracts & Supplements:* Capsules (standardized for punicalagins). Powdered peel extracts (high in antioxidants). *B. Traditional Remedies* *Peel Decoction:* Used for diarrhea and throat infections . *Seed Oil:* Applied topically for skin hydration and anti-aging . *C. Precautions* *Allergies:* Rare but possible (itching/swelling). *Drug Interactions:* May affect blood pressure and cholesterol medications . *Sugar Content:* Diabetics should moderate juice intake . --- *Conclusion* Pomegranate is a versatile superfruit with proven benefits for heart, brain, and metabolic health. Whether consumed as juice, fresh seeds, or supplements, its bioactive compounds make it a valuable addition to a balanced diet. Further clinical studies are needed to explore its full therapeutic potential.