What are the health benefits of eating a pomegranate?
One cup of pomegranate seeds provides:
- 140 calories
- 32 grams of carbs
- 24 grams of sugars
- 6 grams of fiber
- 2 grams of protein
- 2 grams of fat
- 30 percent of the (DV) daily value of vitamin C
- 4 percent of the DV of calcium
- 4 percent of the DV of iron
What is the nutritional value of pomegranate fruit?
Why Pomengranates Are Called a 'Superfood'
- Pomegranate Calories and Carbs. Pomegranate calories are fairly low, with 117 in half a fruit. ...
- Protein and Fat Content. The pomegranate seed oils contribute a small amount of fat — 1.6 grams per half-fruit. ...
- Fiber in Pomegranates. ...
- Pomegranate Vitamins and Minerals. ...
- Other Pomegranate Benefits. ...
What are the side effects of pomegranate?
Side Effects of Eating Too Many Pomegranates
- (1) Effects of Enzymes. ...
- (2) May Cause Allergies. ...
- (3) Not So Good For Our Digestive System. ...
- (4) Too much Iron Is Bad For Us. ...
- (5) Not So Good For Diabetic Patients. ...
- (6) May Cause Hypotension. ...
- (7) May Lead To Weight Gain. ...
What are some of the benefits of pomegranate?
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 RDI
- Vitamin K: 36% of the RDI
- Folate: 16% of the RDI
- Potassium: 12% of the RDI
See more
What happens if you eat pomegranate daily?
Eating pomegranates on a daily basis, or drinking the juice can be an excellent aid for your immunity, fight Type-2 diabetes, keep blood pressure in check, smoothen digestion and make your skin glow too. So, the next time you want to pick up a snack, munch on a pomegranate.
What happens if you drink pomegranate juice everyday?
Drinking pomegranate juice daily may help lower systolic blood pressure. One review found evidence of significant drops in blood pressure after consuming pomegranate juice. The authors note that regular consumption of this juice could be part of a heart-healthy diet.
How many pomegranate should I eat a day?
A. You can consume about 1 cup of pomegranate seeds per day. They are a low-calorie way of hitting the recommended fruit intake per day.
Is it OK to eat the seeds of pomegranate?
The seeds themselves appear to be perfectly edible. They are a good source of antioxidants, insoluble fiber, and punicic acid. Animal studies suggest that this unique acid provides anti-inflammatory effects.
Who should not eat pomegranate?
Look for 100% juice with no added sugar. If you have diabetes, ask your doctor before drinking fruit juices, including pomegranate. If you have diarrhea, do not drink pomegranate juice or take pomegranate extract. Pregnant women should not take pomegranate extract because it may contain fruit rind.
Does pomegranate have side effects?
Some people can have allergic reactions to pomegranate fruit. Pomegranate extract is POSSIBLY SAFE when taken by mouth or applied to the skin. Some people have experienced sensitivity to pomegranate extract. Symptoms of sensitivity include itching, swelling, runny nose, and difficulty breathing.
Should pomegranates be refrigerated?
How to store: Pomegranates should be refrigerated; they'll last at least three to four weeks. Once they've been seeded, the seeds also can be frozen in a tightly sealed bag.
Which is better pomegranate seeds or juice?
Studies suggest the juice may help lower levels of harmful LDL cholesterol and reduce blood pressure. But as is true for all fruits, you're better off consuming the fruit itself (so you eat the fiber-rich seeds) rather than drinking juice. A half-cup of pomegranate arils contains just 72 calories.
Should I eat pomegranate at night?
Having this fruit in the morning provides energy to the body. In fact, you can have it even after having your meal as well. However, you should not eat pomegranate at night as it can slow down your metabolism. The fiber present in pomegranate can make it difficult for your stomach to digest it at night.
Should you spit out pomegranate seeds?
Edible Seeds Enjoy the fresh fruit by first chewing on the seeds to release the juice from the sacs, then swallow seeds. The seeds provide roughage to help with digestion. Alternatively, you can also chew the seeds to release the juice, then spit them out.
Is pomegranate good for weight loss?
Pomegranates are low in calories and high in vitamins and minerals. They also contain a healthy amount of fibre and polyphenol compounds that can aid in weight loss. Adding them to your daily diet would be an effective way to shed those extra pounds, when clubbed with a balanced diet and exercise.
Is pomegranate good for diabetes?
With many health benefits for diabetes and your overall health, eating pomegranates can be a healthy way to keep your blood sugar levels in check. This will reduce your risk of diabetes, as well as improve your general diabetic health.
How long does it take for pomegranate juice to work?
Pomegranate juice is rich in antioxidant polyphenols, which can reverse atherosclerosis as well as vascular inflammation, and thereby lower blood pressure. But it has other anti-inflammatory effects, and most of the effects can occur quickly, after drinking as little as 5 ounces a day for only two weeks.
Is pomegranate juice good for skin?
Pomegranate juice is rich in antioxidants and helps to reduce the occurrence of wrinkles. It removes the old cells on the surface of your skin. Pomegranate also helps to reduce the age spots on the skin and enhances your skin quality.
Is pomegranate good for skin?
Due to its antioxidant properties, pomegranate works wonders for all things anti-ageing. It is rich in vitamin C, tannins, anthocyanins, and ellagic acid, all of which reverse free radical damage and protect your skin from further damage.
The Rise of the Pomegranate
In the year 2000, only around four percent of Americans had ever tasted a pomegranate, but that was soon to change.
What Are Pomegranates?
The pomegranate is a spherical fruit with a “crown” that grows on a tree originally native to Iran, the Armenian highlands, and northern India. Today Iran, the world’s largest producer of pomegranates, grows over 740 different varieties of the fruit.
Pomegranate Nutrition
Pomegranates are often called nutritional superfoods, and for good reason. They’re high in phytochemicals and antioxidants such as flavonols — and the anthocyanins that give them their pigment.
Pomegranate Benefits
While pomegranates are undoubtedly nutrient-packed, most of the studies conducted on them have either used a fruit extract, pomegranate juice, or a pomegranate seed oil, as opposed to the whole fruit. These studies test the effectiveness of pomegranate compounds against a certain ailment, such as cancer.
Environmental Impacts of Pomegranate
While pomegranates seem to be good for you, are they as good for the environment? Here are some things to consider when purchasing pomegranates.
Where to Find Pomegranates
In the US, fresh pomegranates generally become available in September or October and are available until January. But if pomegranate juice is your jam, you can get it year-round in most grocery stores, especially when frozen or otherwise preserved.
How to Choose and Store a Pomegranate
It’s clear that pomegranates have earned consideration for a place in our diets, given their numerous health and nutrition benefits. So how do you choose the best ones and make sure they’re well-preserved?
Background
Pomegranate is a small, fruit-bearing tree native to Iran and northern India and cultivated around the world.
How Much Do We Know?
We don’t have a lot of strong scientific evidence on the effects of pomegranate on people’s health.
What Have We Learned?
The pomegranate fruit contains substances with antioxidant and anti-inflammatory activity. However, the limited research that’s been completed so far has not shown benefits of pomegranate in preventing or treating heart disease, high blood pressure, high cholesterol levels, cancer, diabetes, or other conditions.
What Do We Know About Safety?
Pomegranate juice is believed to be safe. Pomegranate extract may also be safe. Pomegranate root, stem, and peel may not be safe when consumed in large amounts because they contain substances that can have harmful effects.
Keep in Mind
Take charge of your health—talk with your health care providers about any complementary health approaches you use. Together, you can make shared, well-informed decisions.
Key References
Aziz Z, Huin WK, Hisham MDB, et al. Effects of pomegranate on lipid profiles: a systematic review of randomised controlled trials. Complementary Therapies in Medicine. 2020;48:102236.
1. Antioxidants
Pomegranates have been eaten throughout history for their health benefits. Nowadays, the juice of this fruit is a popular part of healthy diets.
2. Vitamin C
The juice of a single pomegranate has more than 40 percent of your daily requirement of vitamin C. Vitamin C can be broken down when pasteurized, so opt for homemade or fresh pomegranate juice to get the most of the nutrient.
3. Cancer prevention
Pomegranate juice recently made a splash when researchers found that it may help stop the growth of prostate cancer cells. Despite multiple studies on the effects of the juice on prostate cancer, results are still preliminary.
5. Digestion
Pomegranate juice can reduce inflammation in the gut and improve digestion. It may be beneficial for people with Crohn’s disease, ulcerative colitis, and other inflammatory bowel diseases.
6. Anti-inflammatory
Pomegranate juice is a powerful anti-inflammatory because of its high concentration of antioxidants. It can help reduce inflammation throughout the body and prevent oxidative stress and damage.
7. Arthritis
Flavonols in pomegranate juice may help block the inflammation that contributes to osteoarthritis and cartilage damage. The juice is currently being studied for its potential effects on osteoporosis, rheumatoid arthritis, and other types of arthritis and joint inflammation.
8. Heart disease
Pomegranate juice is in the running as the most heart-healthy juice. It appears to protect the heart and arteries.
Overview
Pomegranate is a tree. Various parts of the tree and fruit are used to make medicine.
How does it work ?
Pomegranate contains a variety of chemicals that might have antioxidant effects. Some preliminary research suggests that chemicals in pomegranate juice might slow the progression of atherosclerosis (hardening of the arteries) and possibly fight cancer cells. But it is not known if pomegranate has these effects when people drink the juice.