
Pomegranate’s Health Gifts Are Mostly In Its Peel
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
Pomegranate Peel’s Potent Potential
Pomegranates have been enjoying a new surge in popularity in some parts, widely touted for their health benefits. What’s not so widely touted is that most of the bioactive compounds that give these benefits are concentrated in the peel, which most people in most places throw away.
They do exist in the fruit too! But if you’re discarding the peel, you’re missing out:
Food Applications and Potential Health Benefits of Pomegranate and its Derivatives
“That peel is difficult and not fun to eat though”
Indeed. Drying the peel, especially freeze-drying it, is a good first step:
❝Freeze drying peels had a positive effect on the total phenolic, tannins and flavonoid than oven drying at all temperature range. Moreover, freeze drying had a positive impact on the +catechin, -epicatechin, hesperidin and rutin concentrations of fruit peel. ❞
Once it is freeze-dried, it is easy to grind it into a powder for use as a nutritional supplement.
“How useful is it?”
Studies with 500mg and 1000mg per day in people with cases of obesity and/or type 2 diabetes saw significant improvements in assorted biomarkers of cardiometabolic health, including blood pressure, blood sugar levels, cholesterol, and hemoglobin A1C:
- Effects of pomegranate extract supplementation on inflammation in overweight and obese individuals: A randomized controlled clinical trial
- Beneficial effects of pomegranate peel extract on plasma lipid profile, fatty acids levels and blood pressure in patients with diabetes mellitus type-2: A randomized, double-blind, placebo-controlled study
It also has anticancer properties:
- Punicalagin, a polyphenol from pomegranate fruit, induces growth inhibition and apoptosis in human PC-3 and LNCaP cells
- Punica granatum (Pomegranate) activity in health promotion and cancer prevention
- The extract from Punica granatum (pomegranate) peel induces apoptosis and impairs metastasis in prostate cancer cells
…and neuroprotective benefits:
- Long-term (15 mo) dietary supplementation with pomegranates attenuates cognitive and behavioral deficits
- Neuroprotective Effects of Pomegranate Peel Extract
- An Evaluation of the Effects of a Non-caffeinated Energy Dietary Supplement on Cognitive and Physical Performance
…and it may protect against osteopenia and osteoporosis, but we only have animal or in vitro studies so far, for example:
- Pomegranate Peel Extract Prevents Bone Loss in a Preclinical Model of Osteoporosis and Stimulates Osteoblastic Differentiation in Vitro
- Pomegranate and its derivatives can improve bone health through decreased inflammation and oxidative stress in an animal model of postmenopausal osteoporosis
Want to try it?
We don’t sell it, but you can buy pomegranates at your local supermarket, or buy the peel extract ready-made from online sources; here’s an example on Amazon for your convenience
(the marketing there is for use of the 100% pomegranate peel powder as a face mask; it also has health benefits for the skin when applied topically, but we didn’t have time to cover that today)
Enjoy!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Recommended
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
Why You’re Probably Not Getting Enough Fiber (And How To Fix It)
First things first… How much fiber should we be eating?
- The World Health Organization recommends we each get at least 25g of fiber per day:
- A more recent meta-review of studies, involving thousands of people and decades of time, suggests 25–29g is ideal:
- The British Nutritional Foundation gives 30g as the figure:
- The US National Academy of Sciences’ Institute of Medicine recommends 21g–38g per day, depending on age and sex:
- A large study last year gave 30–40g as the figure:
*This one is also a great read to understand more about the “why” of fiber
Meanwhile, the average American gets 16g of fiber per day.
So, how to get more fiber, without piling on too many carbs?
Foods that contain fiber generally contain carbs (there’s a limit to how much celery most people want to eat), so there are two key ideas here:
- Getting a good carb:fiber ratio
- Making substitutions that boost fiber without overdoing (or in some case, even changing) carbs
Meat → Lentils
Well-seasoned lentils can be used to replaced ground beef or similar. A cup of boiled lentils contains 18g of fiber, so you’re already outdoing the average American’s daily total.
Meat → Beans
Black beans are a top-tier option here (15g per cup, cooked weight), but many kinds of beans are great.
Chicken/Fish → Chickpeas
Yes, chicken/fish is already meat, but we’re making a case for chickpeas here. Cooked and seasoned appropriately, they do the job, and pack in 12g of fiber per cup. Also… Hummus!
Bonus: Hummus, eaten with celery sticks.
White pasta/bread → Wholewheat pasta/bread
This is one where “moderation is key”, but if you’re going to eat pasta/bread, then wholewheat is the way to go. Fiber amounts vary, so read labels, but it will always have far more than white.
Processed salty snacks → Almonds and other nuts
Nuts in general are great, but almonds are top-tier for fiber, amongst other things. A 40g handful of almonds contains about 10g of fiber.
Starchy vegetables → Non-starchy vegetables
Potatoes, parsnips, and their friends have their place. But they cannot compete with broccoli, peas, cabbage, and other non-starchy vegetables for fiber content.
Bonus: if you’re going to have starchy vegetables though, leave the skins on!
Fruit juice → Fruit
Fruit juice has had most, if not all, of its fiber removed. Eat an actual juicy fruit, instead. Apples and bananas are great options; berries such as blackberries and raspberries are even better (at around 8g per cup, compared to the 5g or so depending on the size of an apple/banana)
Processed cereals → Oats
5g fiber per cup. Enough said.
Summary
Far from being a Herculean task, getting >30g of fiber per day can be easily accomplished by a lentil ragù with wholewheat pasta.
If your breakfast is overnight oats with fruit and some chopped almonds, you can make it to >20g already by the time you’ve finished your first meal of the day.
Enjoy!
Share This Post
-
Beyond Burger vs Beef Burger – Which is Healthier?
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
Our Verdict
When comparing the Beyond Burger to a grass-fed beef burger, we picked the Beyond Burger—but it was very close.
Why?
The macronutrient profiles of the two are almost identical, including the amount of protein, the amount of fat, and the amount of that fat that’s saturated.
Where they stand apart is in two ways:
1) Red meat is classed as a group 2A carcinogen
2) The Beyond Burger contains more sodium (about 1/5 of the daily allowance according to the AHA, or 1/4 of the daily allowance according to the WHO)Neither of those things are great, so how to decide which is worse?
• Cancer and heart disease are both killers, with heart disease claiming more victims.
• However, we do need some sodium to live, whereas we don’t need carcinogens to live.Tie-breaker: the sodium content in the Beyond Burger is likely to be offset by the fact that it’s a fully seasoned burger and will be eaten as-is, whereas the beef burger will doubtlessly have seasonings added before it’s eaten—which may cause it to equal or even exceed the salt content of the Beyond Burger.
The cancer risk for the beef burger, meanwhile, stays one-sided.
One thing’s for sure though: neither of them are exactly a cornerstone of a healthy diet, and either are best enjoyed as an occasional indulgence.
Some further reading:
• Lesser-Known Salt Risks
• Food Choices And Cancer Risk
• Hypertension: Factors Far More Relevant Than SaltShare This Post
-
The Brain at Rest – by Dr. Joseph Jebelli
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
The author, a neuroscientist, having watched his parents’ health go from good to bad to worse on account of overwork, makes the case for rest.
Not just as a “necessarily evil” in the sense of “if you don’t schedule time for rest, your body will schedule it for you” (i.e. break down and thus force the issue), but also, because it is during periods of rest when our brain’s “default mode network” (DMN) takes the wheel, and without the DMN, there are a lot of important cognitive functions that will barely happen, if at all.
This is the reason why, for example, people perform better on cognitive tasks after a short rest, than people who had more time to solve the cognitive tasks, but not rest. In essence, rest is time that pays for itself in productivity.
How much rest? Dr. Jebelli presents evidence for there being measurable benefits from 5 minutes; more benefits from 20 minutes, more from an hour, more from 4 hours, 8 hours, 24 hours, 48 hours. And so on. In other words: the benefits are dose-dependent.
That said, it’s not just about productivity. Yes, getting adequate rest will ultimately result in better work, but there’s also a whole chapter devoted to avoiding what the Japanese call karoshi—death from overwork.
The style of the book is mostly explanatory, and in part instructional. It’s mostly very soft science, with hard science merely being pointed to in citations, so it’s very easy to understand. As for the instructional parts, Dr. Jebelli advises on how best to rest (not prescribing hobbies, so much as: there are different kinds of rest, and it’s important to get a good coverage of the different kinds), and how to enjoy the greatest benefits.
Bottom line: if you sometimes feel like you need a break, but at the same time feel like you “can’t, because…”, then this book will empower you to find a way (he advises about that, too).
Click here to check out The Brain at Rest, and rest your brain!
Share This Post
Related Posts
-
Dopamine Nation – by Dr. Anna Lembke
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
We live in an age of abundance, though it often doesn’t feel like it. Some of that is due to artificial scarcity, but a lot of it is due to effectively whiting out our dopamine circuitry through chronic overuse.
Psychiatrist Dr. Anna Lembke explores the neurophysiology of pleasure and pain, and how each can (and does) lead to the other. Is the answer to lead a life of extreme neutrality? Not quite.
Rather, simply by being more mindful of how we seek each (yes, both pleasure and pain), we can leverage our neurophysiology to live a better, healthier life—and break/avoid compulsive habits, while we’re at it.
That said, the book itself is quite compelling reading, but as Dr. Lembke shows us, that certainly doesn’t have to be a bad thing.
Bottom line: if you sometimes find yourself restlessly cycling through the same few apps (or TV channels) looking for dopamine that you’re not going to find there, this is the book for you.
Click here to check out Dopamine Nation, and get a handle on yours!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
Anti-Cholesterol Cardamom & Pistachio Porridge
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
This tasty breakfast’s beta-glucan content binds to cholesterol and carries it out of the body; there are lots of other nutritional benefits too!
You will need
- 1 cup coconut milk
- ⅓ cup oats
- 4 tbsp crushed pistachios
- 6 cardamom pods, crushed
- 1 tsp rose water or 4 drops edible rose essential oil
- Optional sweetener: drizzle of honey or maple syrup
- Optional garnishes: rose petals, chopped nuts, dried fruit
Method
(we suggest you read everything at least once before doing anything)
1) Heat the coconut milk, adding the oats and crushed cardamom pods. Simmer for 5–10 minutes depending on how cooked you want the oats to be.
2) Stir in the crushed pistachio nuts, as well as the rose water.
3) Serve in a bowl, adding any optional toppings:
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- The Best Kind Of Fiber For Overall Health? ← it’s beta-glucan, which is fund abundantly in oats
- Pistachios vs Pecans – Which is Healthier? ← have a guess
- Can Saturated Fats Be Healthy? ← coconut can!
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
For migrants, dementia can mean losing a language – and a whole world
10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.
You may have lived in Australia for most of your adult life, speaking English every day. But if you acquired the language later in life and then develop dementia – a brain condition that affects thinking, memory and everyday function – you may lose fluency and find the language you spoke as a child takes over again.
For many migrants, this is the confronting reality. Language loss affects not only how they communicate with doctors and carers, but also how they connect with family, friends and the world around them.
More than one in four (28%) people living with dementia in Australia is from a culturally and linguistically diverse background.
This means language changes in dementia aren’t a niche issue – they affect thousands of families. It is estimated that 411,100 Australians were living with dementia in 2023.
How does dementia affect language?
Dementia can cause changes to speech and language, and these are often early symptoms. People may repeat themselves, have trouble finding the right word, switch topics unexpectedly or use words in unusual ways.
But these language changes can affect bi- or multilingual people differently.
Dementia usually affects the parts of the brain that store more recently acquired skills, including languages.
Languages learned during childhood are more deeply embedded in long-term memory than recently acquired skills.
This means someone who moved to Australia in their 20s and then learned English may lose their ability to speak it when they develop dementia later in life. But they may retain the ability to communicate in a first language – such as Italian, Arabic, Greek or Vietnamese – and revert to using only this.
Losing a second language means more than losing a skill. Migrants with dementia may be losing part of the life they’ve built, returning to a version of themselves from decades ago, which family and carers might not recognise.
The language gap in dementia care
While interpreters are widely available in aged care and to assist people with dementia, most lack specialised training.
Without this knowledge of dementia-specific communication, even skilled interpreters can struggle to communicate tone and meaning and recognise dementia symptoms.
Trained health interpreters are scarce outside major cities, and in regional areas family members are often heavily relied on.
But interpreting for a loved one with dementia is no easy task. Research shows family carers from culturally and linguistically diverse backgrounds face added stress thanks to language and cultural barriers. Many provide unpaid care and feel isolated.
For instance, a daughter caring for her mother with dementia might struggle to understand medical terms, while at the same time dealing with her own grief and exhaustion.
Some elderly people may also not want to discuss personal health details in front of their children or other relatives.
Burnout is a huge issue for family members and can sometimes lead to errors in care.
So, what works?
Evidence shows dementia-aware language services and culturally responsive care can help reduce stress for carers and improve quality of life for people living with dementia.
In a 2023 clinical trial, Australian researchers co-designed and evaluated specialist online training for interpreters. These included modules on dementia, aged care and cross-cultural communication.
The study found the training significantly improved the quality of interpreters’ communication during cognitive assessments of people with dementia, which are used to work out what supports someone might need.
This training has since been made available for free to all interpreters in Australia. At least 13% of the active interpreter workforce has completed it so far.
Dementia Support Australia also provides language support for people with dementia and their carers, arranging interpreters, translated materials, and Auslan services when needed.
There are also various initiatives in different states and territories, such as the “language buddies” program in Victoria which help people with dementia reconnect with community.
But we still need to do more
Despite these positive developments, there is still more to do to ensure diagnosis and support for people with dementia are not delayed due to cultural and language barriers.
We need to continue expanding supports, including:
- Specialist dementia training for interpreters: to handle repetitive speech, non-linear conversation and culturally specific expressions.
- Language and dementia awareness training for health workers: to understand why language loss happens and how to adapt care to address cognitive decline and also consider overall wellbeing.
- Better matching of interpreters: including age, dialect and cultural familiarity, especially in dementia-related contexts.
- Expanding the bilingual workforce: hiring more health-care workers who share the languages and cultures of local communities, particularly in rural, regional and remote areas.
- Culturally tailored dementia resources: booklets, videos, and support groups in multiple languages, co-designed with community members.
Fahad Hanna, Associate Professor in Public Health, Torrens University Australia
This article is republished from The Conversation under a Creative Commons license. Read the original article.
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:








