Thu. Oct 22nd, 2020


  • Pomegranate is a lovely fruit full of a lot of nutritional components which offers a lot of health benefits.
  • Pomegranate seeds vibrant red color is because of polyphenols, which are powerful antioxidants.
  • 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 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

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.

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.
  • Pomegranate juice 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.

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