Pomegranates are one of the oldest known fruits, and have been used for their medicinal properties for thousands of years. They are rich in nutrients and contain powerful antioxidants that can provide numerous health benefits. Here’s a closer look at the nutritional value of pomegranates
Vitamins and Minerals
Pomegranates are packed with vitamins and minerals, making it a nutrient-dense fruit. One cup (174 grams) of pomegranate arils (the edible seeds inside the fruit) contains:
- Vitamin C: 30% of the recommended daily intake
- Vitamin K: 36% of the recommended daily intake
- Folate: 16% of the recommended daily intake
- Potassium: 12% of the recommended daily intake
- Copper: 10% of the recommended daily intake
- Vitamin B6: 7% of the recommended daily intake
nutritional value of pomegranates per 100 grams
| Nutrient | Amount | Description |
| Calories | 83 kcal | Provides energy without being too high in calories. |
| Protein | 1.7 g | A small amount, contributing to overall protein intake. |
| Fat | 1.2 g | Low in fat, including healthy fats. |
| Carbohydrates | 18.7 g | Mainly from natural sugars and dietary fiber. |
| Fiber | 4.0 g | Supports digestion and helps maintain healthy bowel movements. |
| Sugars | 16.3 g | Natural sugars provide a sweet taste and quick energy. |
| Vitamin C | 10.2 mg | Supports the immune system and skin health. |
| Vitamin K | 16.4 µg | Contributes to blood clotting and bone health. |
| Potassium | 236 mg | Helps maintain healthy blood pressure and muscle function. |
| Calcium | 10 mg | Supports bone health, though in smaller amounts. |
| Iron | 0.3 mg | Contributes to overall iron intake. |
Antioxidants
Pomegranates are loaded with antioxidants, which help protect our cells from damage caused by free radicals. Some studies have shown that pomegranate juice has higher levels of antioxidants compared to other fruit juices such as cranberry, blueberry, and orange juice. The high levels of antioxidants in pomegranates may contribute to its numerous health benefits, including reducing inflammation, preventing heart disease, and possibly even slowing down the aging process.
Fiber
One cup of pomegranate arils contains about 7 grams of fiber, which is about 28% of the recommended daily intake. Fiber is essential for a healthy digestive system and can help regulate blood sugar levels and lower cholesterol. Pomegranates also contain both soluble and insoluble fiber, making it a beneficial fruit for overall gut health.
Polyphenols
Pomegranates are rich in polyphenols, a type of plant compound that has antioxidant properties. These polyphenols have been linked to various health benefits, including reducing inflammation, improving heart health, and possibly even preventing certain types of cancer.
Health Benefits
Due to their high nutrient content, pomegranates offer several health benefits. Here are some of the most notable ones:
- Improve heart health: Pomegranates have been linked to reduced risk factors for heart disease, such as high blood pressure and cholesterol levels. They may also improve blood flow and prevent plaque buildup in arteries.
- Fight inflammation: The antioxidants in pomegranates can help reduce inflammation in the body, which may be beneficial for conditions such as arthritis and inflammatory bowel disease.
- Boost immunity: Vitamin C is essential for a healthy immune system, and pomegranates are a rich source of this nutrient. They may also have anti-bacterial and anti-viral properties.
- Lower blood sugar levels: Pomegranates contain compounds that may improve insulin sensitivity and lower blood sugar levels, making them beneficial for people with diabetes.
- Aid in digestion: The high fiber content in pomegranates can promote digestive health by supporting the growth of good bacteria in the gut and preventing constipation.
Other Nutrients
Aside from being rich in vitamins, minerals, antioxidants, and fiber, pomegranates also contain other important nutrients such as:
- Protein: One cup of pomegranate arils contains about 3 grams of protein.
- Folate: In addition to its high folate content, pomegranates also contain a type of folate called folic acid, which is essential for pregnant women to prevent birth defects.
- Vitamin E: Pomegranates are a good source of vitamin E, an important nutrient for skin health.
- Iron: Pomegranate are a great way to boost iron intake, especially for those following a plant-based diet.
Overall, pomegranate are not only delicious but also incredibly nutritious. Including them in your diet can provide numerous health benefits. From boosting your immune system to improving heart health, pomegranate are a powerhouse of nutrients that should not be overlooked.