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Pomegranates. What are the health benefits?

Pomegranate - Superfood
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Red pomegranates are a fruit. They have a white interior flesh that is crammed full of arils, which are edible seeds that are crisp and delicious. These special fruits have a lot more to offer than just the vividly coloured juice they frequently appear in.

Antioxidants and flavonoids, which are both known to stop free radicals from harming your cells, are abundant in pomegranates. Pomegranates may be useful in avoiding prostate, breast, lung, and colon cancer, according to certain research.

It is a fruit that is native to the Middle East but has been cultivated in many parts of the world. The fruit is oval-shaped and has red skin that is covered in small, pointed spikes. The inside of the fruit is filled with small, white seeds. The pomegranate is a popular fruit in many different cultures and is often used in cooking.



Additionally, fresh pomegranates include fibre, which helps with constipation, weight loss, and cholesterol reduction. The nutrition for one average ear’s arils is shown below (282-gram).

  • 28.2 mg, or 2% of the daily value, of calcium (DV)
  • 0.85 mg, or 5% of the DV, of iron
  • 33.8 mg, or 8% of the DV, of magnesium
  • 102 mg, or 8% of the DV, of phosphorus
  • 666 mg, or 13% of the DV, of potassium
  • 28.8 mg, or 32% of the DV, of vitamin C
  • Vitamin B9 folate: 107 mcg, or 27% of the daily value

Nutrients per Serving

  • One serving of pomegranate provides the following nutrients:
  • 64 calories
  • 1 gram of protein
  • 1 gram of fat
  • 14 grams of carbohydrates
  • 3 grams of fibre.
  • 11 grams of sugar.

Pomegranates are generally safe for consumption. However, some people may experience unfavourable side effects. Allergies are uncommon, although they can happen. When consuming them, if you already have a plant allergy, look out for any signs of an allergic reaction. These fruits can also interact with several medicines and treatments. Eating them may be something you want to avoid or restrict. ..if you’re taking medication for high blood pressure (ACE inhibitors or Antihypertensive drugs), or medication that is changed (Cytochrome P450 2D6) or broken down (Crestor) by your liver.

Pomegranate Drinks

Some flavored beverages have more sugar than pomegranate juice, which results in more calories and less nutrition. Look for bottles that state “100% juice” if you want to enjoy the health benefits without the empty calories.

Incorporate Pomegranate into your diet

You can easily incorporate these fruits into your diet by adding them to a quinoa salad with other fresh fruits and vegetables. To make a parfait, add pomegranate seeds to yoghurt and granola. The seeds will give a splash of colour to your salad. To prepare a salad dressing, combine pomegranate juice, rice vinegar, oil, garlic, and white sugar. To give your favourite cocktail a little extra kick, use pomegranate seeds or juice.

Health benefits are many and varied. Here are just a few:

  1. Have a source of antioxidants, which can help protect cells from damage and help reduce the risk of cancer.
  2. Good source of fiber, which can help regulate blood sugar levels and help keep digestive issues at bay.
  3. Good source of vitamins, including vitamin C and B6, and minerals, including potassium and magnesium.
  4. Good source of antioxidants.
  5. They are also thought to help reduce inflammation, lower blood pressure, and improve heart health.


In 2013 a study considered the effect of consuming 150ml of pomegranate juice every day for two weeks on patients with high blood pressure (hypertension), and found that it may help lower blood pressure. Another study from 2005 found that drinking the juice may improve blood flow to the heart in patients with coronary heart disease. However, these were small studies and the findings would need to be replicated with larger sample sizes before researchers can confirm a direct link.

Current studies are underway to examine the effects of pomegranate juice on inflammatory markers of patients hospitalised with covid-19. Although all these studies are promising, more research is required before pomegranate can be claimed to have specific anti-inflammatory effects.

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1 thought on “Pomegranates. What are the health benefits?”

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