Pomegranates…  the elixir of youth?

A recent study published in the journal of  Nutrition Research has provided further evidence that the adage ‘an apple a day keeps the doctor away’ is in need of updating!



Background

Pomegranate is often described as the ‘royal fruit’ because the crown of the fruit is particularly rich in antioxidants. This has led many scientists to study pomegranates and as a result has revealed evidence suggestive of  a protective effect against premature ageing, heart disease, Alzheimers disease and certain cancers. A glass (250mls) of pomegranate juice a day can therefore be seen as a fantastic choice as part of healthy whole-food diet.

The Study

In this study, researchers compared the antioxidant capacity of the blood of 26 subjects and found a 10% increase after drinking pomegranate juice, whereas changes were negligible after drinking apple juice. Subjects consumed 250ml of apple or pomegranate juice each day for 4 weeks. At the end of the study the plasma antioxidant capacity of those consuming pomegranate juice had increased from 1.33 to 1.46 millimoles per litre, whereas the antioxidant capacity of the subjects consuming apple juice showed no significant change. Given that intense exercise can transiently increase free radical damage, it becomes important to rebalance  this effect through a rich intake of anti-oxidant food and drink. Based on the results of this study, pomegranate juice would therefore seem a great candidate for a post-exercise beverage capable of boosting your antioxidant defences.  Just one glass provides almost three times the antioxidants as the same quantity of green tea or wed wine, as well as providing half an adults RDA of vitamins A, C and E as well as 100% of the RDA of folic acid. Finally, don’t swap your apple for pomegranate juice, have both! An apple is a good source of vitamin C and quercetin, both of which can reduce free radical induced inflammation.

Cinnamon and insulin sensitivity

Cinnamon (Cinnamomon cassia) is a rich source of chromium and polyphenols (powerful plant anti-oxidants. It is also an ancient herbal medicine, having been mentioned in Chinese texts 4,000 years ago and used in both ayurvedic and early Egyptian medicine.

In this study, US scientists evaluated the effect of cinnamon consumption over days in people with type 2 diabetes. It was reported that consumption of 106mg of cinnamon per day reduced fasting glucose levels and cholesterol levels. While more research is required to confirm these results, it appears that cinnamon may help to improve the blood sugar and lipid profile of people with type 2 diabetes. A health claim for cinnamon has been submitted to the European food standards agency suggesting that daily consumption of cinnamon powder is beneficial for blood glucose control. It will be interesting to see whether or not this is approved given that the research on cinnamon and health, although promising, is still in the early stage.

Anderson et al., (2008), Proceedings of the Nutrition Society, 67, p48.

Nuts and antioxidant effects

Nuts are rich in antioxidants and have been found to reduce levels of oxidative stress (where body cells are damaged by free radicals). Oxidative stress is higher amongst smokers and is strongly linked with risk of developing heart disease and cancer.

A recent Japanese study looked at whether consumption of 84g of almonds per day (for four weeks) could reduce levels of oxidative stress in 60 male soldiers that smoked 5 to 20 cigarettes each day. Blood and urine samples were collected to measure levels of oxidative stress. Data was also collected from 30 healthy non smoking males, so that results could be compared. The results showed that in smokers, after consumption of almonds, levels of anti-oxidants in blood had increased and that DNA damage had greatly reduced. The results suggest therefore that a regular intake of almonds may help to reduce oxidative stress and prevent the onset of chronic diseases linked with smoking.

Marti et al., (2008) Proceedings of the Nutrition Society, 67, p1-8.