Health Benefits of Pomegranate

Pomegranates are among the healthiest fruits on earth.

They contain a range of beneficial plant compounds, unrivaled by other foods.

Many studies have shown that they haveincredible benefits for your body, and may lower the risk of all sorts of diseases (1)

Here are evidence-based health benefits of pomegranate.

1. Pomegranates Are Loaded With Important Nutrients





The pomegranate, or Punica granatum, is a shrub that produces a red fruit (1).

Categorized as a berry, the pomegranate is about 5-12 cm (2-5 inches) in diameter.

It is red, round and looks kind of like a red apple with a flower-shaped stem.

The skin of the pomegranate is thick and inedible, but there are hundreds of edible seeds called arils within.

The arils are what people eat, either raw or processed into pomegranate juice.

Pomegranates have an impressive nutrient profile: One cup of arils (174 grams) contains (2):

Fiber: 7 grams.Protein: 3 grams.Vitamin C: 30% of the RDA.Vitamin K: 36% of the RDA.Folate: 16% of the RDA.Potassium: 12% of the RDA.

The pomegranate arils (seeds) are also very sweet, with one cup containing 24 gram of sugar and 144 calories.

However, where pomegranates reallyshine is in their content of powerful plant compounds, some of which have potent medicinal properties.

BOTTOM LINE:The pomegranate is a fruit that contains hundreds of edible seeds called arils. They are rich in fiber, vitamins, minerals and bioactive plant compounds, but they also contain some sugar.

2. Pomegranates Contain Two Plant Compounds With Powerful Medicinal Properties

There are two unique substances in pomegranates that are responsible for most of their health benefits.

Punicalagins

punicalagins are extremely powerful antioxidants found in the juice and peel of a pomegranate.

They are so powerful that pomegranate juice has been found to have three times the antioxidant activity of red wine and green tea (3).

Pomegranate extract and powder is typically made from the peel, due to its high antioxidant and punicalagin content.

Punicic Acid

punicic acide, also known as pomegranate seed oil, is the main fatty acid in the arils.

It is a type of conjugated leno leik with potent biological effects.

BOTTOM LINE:Pomegranates contain punicalagins and punicic acid, unique substances that are responsible for most of their health benefits.

3. Pomegranate Has Impressive Anti-Inflammatory Effects

Chronic inflammation is among the leading drivers of many killer diseases.

This includes heart disease, cancer, type 2 diabetes, Alzheimer's disease and even obesity.

Pomegranate has potent anty inflammatory properties, which are largely mediated by the antioxidant properties of the punicalagins.

Test tube studies have shown that it can reduce inflammatory activity in the digestive tract, as well as in breast cancer and colon cancer cells (4, 5, 6).

One study in diabetics found that 250 ml of pomegranate juice per day for 12 weeks lowered the inflammatory markers CRP and interleukin-6 by 32% and 30%, respectively (7).

BOTTOM LINE:The punicalagins in pomegranate juice have been shown to reduce inflammation, one of the leading drivers of many killer diseases.

4. Pomegranate May Help Fight Prostate Cancer

Prostate cancer is the most common type of cancer in men.

Laboratory studies have shown that pomegranate extract can slow down cancer cell reproduction, and even induce apoptosis (cell death) in cancer cells (8, 9).

The PSA (prostate specific antigen) is a blood marker for prostate cancer.

Men whose PSA levels double in a short period of time are at increased risk of death from prostate cancer.

Interestingly, a human study found that 237 ml (8 oz) of pomegranate juice per day increased the PSA doubling time from 15 months to 54 months, which is huge (10).

A follow-up study found similar improvements using a type of pomegranate extract called POMx (11).

BOTTOM LINE:There is preliminary evidence that pomegranate juice can be useful in men with prostate cancer, potentially inhibiting cancer growth and lowering the risk of death.

5. Pomegranate May Also be Useful Against Breast Cancer

Breast cancer is the most common type of cancer in women.

Pomegranate extract has been shown to inhibit reproduction of breast cancer cells, and may even kill some of them (12,13,14).

However, this is currently limited to laboratory studies. More research is needed.

BOTTOM LINE:Laboratory studies have shown that pomegranate extract can help fight breast cancer cells, but human studies are needed to confirm this.

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9 Simple Things You Can Do To Increase Height After 18

Have you been looked down on all your life? Forced to crane your neck to talk to taller people? Have you resigned yourself to the fact that you’re past your growing age, and there’s nothing you can do? Well, there are a lot of things you could do to help boost your height a couple of inches, even if you are past 18. Yes, you read that right. There’s still hope for you. Read on.

How To Increase Height After 18?

Get Proper Nutrition
Exercise Regularly
Get Adequate Sleep
Avoid Growth Inhibitors
Practice Good PostureDo Stretches
Go Out In The SunDo Hanging ExercisesWear Lifts

Before we get to what you can do to increase your height, let’s understand how our bodies grow naturally, and what we can do to amplify and supplement those processes.

First things first, your height is primarily defined by genetics. Your parents’ genes will largely decide how tall you will be. There are other contributing factors like proper nutrition, sleep patterns, and physical activity. However, their role in your height development is not as significant as genetics.

Your pituitary gland secretes HGH (Human Growth Hormone) that is responsible for muscle and bone growth, metabolism of fat, and body composition (1). This usually happens around puberty, around which most people have growth spurts that usually start between the ages of 12 and 13, and continue for five to six years. Some people continue to grow even after this, but it’s an exception rather than the norm.

Height is associated with attractiveness and prestige. In modern culture, shorter people are always neglected in favor of their taller peers. Tall people are also associated with power. Most of the world’s leading CEOs and world leaders were found to be above average height. So, it’s natural that people always aspire to add a few more inches to their height. Here’s how you can do that:



Image: Shutterstock

1. Get Proper Nutrition

What You Need

A well-balanced diet with plenty of vegetables, fruits, proteins, and carbohydrates.

What You Have To DoEven though the body is secreting lower amounts of growth hormones, it is still possible to augment their production by eating right. A healthy diet should be rich in proteins, essential fats, complex carbohydrates, and all the nutrients and vitamins possible. Food is the fuel for the body to grow. Milk, lean meats, leafy vegetables, and nuts should be the pillars of your height increasing diet.

Why This Works

Giving your body the right fuel will improve the functioning of all your systems. Increased circulation, higher metabolic rates, stronger and longer bones – these are all by-products of eating right. Vitamin D is essential as it helps the bones absorb calcium that is directly responsible for bone growth and strength..

2. Exercise Regularly

Regular exercise is the best way to increase height after 18.

What You Need

A pair of running shoes, a swimming pool membership, or access to a sporting facility of your choice.

What You Have To Do

As we age, it is important to include some form of physical activity in our routines. More so, if you are looking to add a few inches to your frame. Any physical activity that involves jumping, running, or other aerobic activities will result in longer and stronger bones.

Why This Works

It is said that exercise stimulates the nerve ends that are directly associated with the pituitary gland. The gland then secretes more HGH, and this can lead to an increase in height even after the typical growth ages (3).

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3. Get Adequate Sleep

What You Need

A comfy mattress.

What You Have To Do

It’s no secret that our bodies are always functioning, even as we sleep. Children grow the most in their sleep. Hence, it is essential that you sleep soundly for at least eight hours.

Another factor that determines how you grow is your sleeping posture. For best results, lie down on your back without a pillow. Elevate your knees slightly by placing a small pillow under them. This is the most natural posture for your spine.



Image: Shutterstock

Why This Works

Ensuring you get at least eight hours of sleep is crucial as your pituitary gland is most active during this time (4). Straightening your spine while you sleep helps stretch out the disks in your back. This helps increase your height and reduces chances of back injuries and back pain.

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4. Avoid Growth Inhibitors

What You Need

Healthy fruit and vegetable juices.

What You Have To Do

If you are looking to gain some height, avoid alcohol and smoking.

Why This Works

Regular consumption of alcohol has been found to inhibit growth and affect the body’s natural functioning. Due to its adverse effects on the liver, excessive alcohol consumption is not recommended (5). Smoking is also harmful for those looking to grow taller. Smoking increases the presence of carbon monoxide in your bloodstream (6). This limits the flow of blood and nutrients to the areas that are growing, thus stunting their growth. Smoking also results in lower production of testosterone, an anabolic hormone related to muscle and bone growth (7). Again, this will have a detrimental effect on the height.

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5. Practice Good Posture

What You Need

To practice good posture and always stand or sit upright.

What You Have To Do

Our posture plays a big role in our appearance and how we are perceived, and can indicate an individual’s confidence level and mood. It also plays a significant role in helping to increase height. The ideal posture is an upright position with our shoulders back and a slight curve in our lower spine.

Why This Works

A slouched posture is visibly apparent, and makes you seem shorter and less impressive. Correcting this will ideally help in improving a person’s height. This applies even when we are seated at a desk or the dining table. Our chin should be parallel to the floor, shoulders back, and spine with a slight natural bend at the back.

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6. Do Stretches



Image: Shutterstock

What You Need

Enough space to stretch out for 15 minutes every morning.

What You Have To Do

Stretching is an ideal way to relieve stress on your lower back and let your spine stretch out to its full length. There are several popular yoga poses, like the Surya Namaskar, that sufficiently stretch your body. These stretches should be performed along with appropriate exercise and balanced nutrition. This will ensure the best results.

Why This Works

Stretching releases tension on your lower back and allows your spine to stretch out. Regular stretches could lead to an increase in height.

[ Read: Tips To Increase Height Naturally ]

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7. Go Out In The Sun

What You Need

A pair of running shoes, a park or outdoor area.

What You Have To Do

Go for a walk or jog in the sun, ideally in the morning when the sun is not at its brightest.

Include natural sources of vitamin D in your diet like milk, cheese, eggs, and fish (8).

Why This Works

Sunlight is the easiest way of absorbing vitamin D that helps your body absorb calcium into your bones. Thus, the more sunlight you absorb, the better it is for the overall bone strength and length.



8. Do Hanging Exercises

What You Need

A rod or ledge capable of holding your weight.

What You Have To Do

Did you know your height differs by almost an inch during the day? When you sleep, your spine is stretched out completely. When we stand up, due to our body weight, it compresses. This means your height decreases as the day goes on.

By performing a few exercises, it is possible to extend the amount of time you stay at full height. This can be supplemented by concentrating on lower back exercises like deadlifts and bent-over rows.

Why This Works

Hanging exercises strengthen your lower back and add muscle. The knock-on effects are better posture and an increase in muscle mass between the vertebrae.

9. Wear Lifts

This is not a natural method to grow taller but is very effective. It’s a favorite tool used by movie stars who want to appear as tall as their fellow actors.

What You Need

A pair of shoes with “lifts” i.e. thick soles that add a few inches.

What You Have To Do

If you are concerned about your height and are determined to look a few inches taller, this is the easiest and most foolproof method. Shoes with lifts are readily available and are designed not to give the impression of being irregular.

Why This Works

Shoes with lifts look the same as regular shoes and have padding inside them. This makes them perfect for sneakily adding a few inches of height.

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Now that you know how to increase height after 18 years, worry not! While height can be a touchy subject, these tips can help you gain a few inches and that ego boost. However, it’s important to note that height is not as important as a person’s character, and appearance is generally overrated.

Do you know any other tips for height growth after 18? Feel free to share with us by commenting below.

Five yoga poses for a healthy body and mind

As the countdown to the International Yoga Day (June 21) begins, let's take a look at Yogasanas that takes care of your overall well-being.



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Five yoga poses for a healthy body and mind

As the countdown to the International Yoga Day (June 21) begins, let's take a look at Yogasanas that takes care of your overall well-being.





Yoga is something India is proud to pass on to the West

Yoga is something India is proud to pass on to the West (now world), and they have embraced it with all the vigour. Yoga poses and practices help to improve stamina, strength, flexibility and also mental wellbeing.

As the countdown to the International Yoga Day (June 21) begins, let’s take a look at Yogasanas that takes care of your overall well-being.

1 Om Mantra: For practicing ‘Om Mantra’, take a position in Padmasana or Sukhasana. Close your eyes and bring both the hands in Gyan Mudra and touch the tip of thumb with the tip of index finger. Back and the neck should be straight. Keep all the muscles of the body relaxed. Body should be in a still position. Take deep breath and without giving a pause, say ‘Om’. Concentrate on pronouncing ‘Om’. First, practice it for five minutes and then increase it from 20 to 25 minutes.



Benefits: The practice cures high blood pressure, tension, migraine, constipation, gastric problems, indigestion, heart (attack) ailments etc. By practicing ‘Om Mantra’, the problem of stammering is also cured. The chanting of ‘Om Mantra’ improves the internal brightness. Om is the highest name for almighty God and by chanting it; we will remember Brahma, Vishnu and Mahesha. By this, we try to receive their blessings and start living in the present.

2 Bajrasana (Thunderbolt pose): Sit on the floor in kneeling position. Bring the big toes together and spread out heels. Lower the buttocks so that they rest comfortably on the seat made by the feet. Keep your head, neck and shoulder straight. Keep the eyes closed. Put the hands on the knees and your palms should be facing down. Do it everyday after your meal for minimum of 5 minutes.



Benefits: This is the only asana in yoga which we can do after meals. By doing this asana gastric problem are kept at bay. It is very good for curing high blood pressure, tension, heart diseases, pain in the knees, legs and calves.

3 Dhanurasana (Bow pose): Lie flat on your stomach with the legs and feet together and the arms and hands beside the body. Bend the knees and bring the heels close to the buttocks. Place the chin on the floor and clasp the hand around the ankles. Take a deep breath and raise your head trunk and legs above the ground in order to lift legs. Pull hands and legs in opposite direction. Support the entire body on the floor. Hold the position for as long as is comfortable and then slowly relaxing the leg muscles lower the legs, chest and head to the starting position. Do it minimum 3 times daily.



Benefits: This asana helps to improve digestion by stimulating gastric secretions. The liver abdominal organ and muscles are massaged. This asana is recommended for the management of diabetes, menstrual disorders, back pain and neck pain.

Caution: Patients of colitis, hernia and slipped disc should avoid this asana. Heart patients and hyper tension patients should do this asana under the guidance of yoga guru.

4 Nadi Shodhana Pranayama: Sit in a comfortable meditative posture. Keep the head and spine upright. Relax the whole body and close the eyes. Then with the help of your right hand thumb, close the right nostril. Now breathe in through left nostril. Then close the left nostril with ring finger and release the pressure of the thumb on the right nostril while breathing out through the right nostril. Next inhale through the right nostril. Hold and release the left nostril. This is one round of Nadi Shodhana Pranayama. Do minimum 20 rounds for maximum benefits.



Benefits: This pranayama ensures that the whole body is nourished by an extra supply of oxygen, carbondioxide is efficiently expelled and blood is purified of toxins. This pranayama increases vitality and lowers levels of stress and anxiety by harmonising the pran. Nadi means channel or flow of energy and shoudhana means purification. This pranayama is extremely beneficial for stress and depression.

5 Shavasana (Corpse pose): Lie down on your back. Keep the legs straight on the floor, with both the feet apart as shoulder width. Toes should be turned outward as far as possible. Let the fingers curl up slightly. The head and the spine should be in a straight line. Relax the whole body and stop all physical movement. Close your eyes gently. Now mentally, watch your breathing and allow it to become rhythmic and relaxed. Duration should be minimum 5 minutes.