Fruit
Pomegranate
8/10 Strong evidence
Ruby-seeded fruit with one of the highest polyphenol concentrations of any food; arils and juice both reduce vascular and joint inflammation.
Active compounds
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Punicalagins
Potent antioxidants; downregulate NF-κB and MMP-13 in cartilage
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Urolithins
Gut microbial metabolites of ellagitannins; enhance mitophagy and reduce systemic inflammation
Helps with
Practical tips
- Preparation
- Eat arils whole or drink 100% juice without added sugar
- Recommended amount
- 1/2 cup arils or 4-8 oz juice daily
- Absorption
- Urolithin production depends on gut microbiome — effects vary between individuals
- Cautions
- Juice can interact with statins and blood pressure medications via CYP3A4