Fri. Apr 23rd, 2021
Pomegranate seeds


Pomegranate seeds vibrant red color is because of polyphenols, which are powerful antioxidants.

Pomegranate is a lovely fruit full of a lot of nutritional components which offers a lot of health benefits.

In Hindi it is known as Anaar daana.

Pomegranate seeds and arils are the edible parts and can be consumed either raw or after making juice.

Pomegranates have several health benefits including high blood pressure, high cholesterol, hyperglycemia, oxidative stress, and inflammatory activities.

Nutritional value of pomegranate seeds

The edible part of the pomegranate fruit (50%) consists of arils (40%) and seeds (10%), and the rest 50% is the non-edible part peel.

Pomegranate juice have significant amount of fructose, sucrose, and glucose along with rich amount of vitamin C.

It dried seed contains around 18% oil, out of which 65% are punicic acid.

100 grams of seeds contains 83 calories.

Medium-size pomegranate fruit (around 175-200g) contains;

  • Fiber- 7 grams
  • Protein- 3 grams
  • Sugar- 21 grams
  • Carbohydrates- 29 grams
  • Fats- 2grams
  • Vitamin C
  • Vitamin K
  • Folate
  • Potassium

How to include pomegranate seeds in diet

Pomegranate seeds can be included in the regular diet in several ways such as,

  • Its seeds can be consumed directly.
  • Seeds can be added to salads, yogurt, oatmeal, and desserts.
  • Can be consumed as juice

Health benefit of pomegranate seeds

Pomegranate seeds are helpful in arthritis

Studies have shown that the severity of arthritis and joint inflammation is significantly reduced with the consumption of pomegranate seeds.

Flavanols found in the pomegranate juice may help in the prevention of inflammation which is responsible for osteoarthritis and cartilage damage.

It is also helpful in the prevention of osteoporosis, rheumatoid arthritis, and other types of arthritis and joint inflammation and the associated pain.

Pomegranate seeds are good for heart health

Pomegranate juice is good for healthy health and it protects the heart and arteries and also helpful in the regulation of the blood pressure.

It is a rich source of polyphenols that are very good for a healthy heart. 

Alzheimer’s disease protection

Antioxidants found in pomegranate juice are quite high concentration and can stall the progress of Alzheimer disease and protect memory.

Benefit for digestive system

Pomegranates contain a large numbers of different bioactive compounds and a rich source of fiber which is beneficial for probiotic bacteria in the body. 

It also reduce inflammation and helpful and beneficial for people with Crohn’s and ulcerative colitis disease.

Diabetes and pomegranate

It is being used traditionally as a home remedy for diabetes.

In diabetics, it possibly decreases insulin resistance and lower blood sugar.

Anti-cancer property

A unique fatty acid, Punicic acid, found in pomegranate seeds can inhibit the proliferation of breast and prostate cancer cells.

Rich source of vitamins

Pomegranate juice rich source of Vitamin C and vitamin E, vitamin K, and folate.

Scientific evidences

  • Zarfeshany A, Asgary S, Javanmard SH. Potent health effects of pomegranate. Adv Biomed Res. 2014;3:100. Published 2014 Mar 25. doi:10.4103/2277-9175.129371
  • Bassiri-Jahromi S. Punica granatum (Pomegranate) activity in health promotion and cancer prevention. Oncol Rev. 2018;12(1):345. Published 2018 Jan 30. doi:10.4081/oncol.2018.345

Disclaimer: This content including advice provides a general information only. It is in no way a substitute for trained medical practitioner opinion. Always consult a specialist or your doctor for more information. We do not claim any obligation for this information.


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Health benefits of Hemp seeds

Heath benefit of Sunflower seeds

Pumpkin seeds and health benefits

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