What are the health benefits of eating a 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
Why are pomegranate seeds so good for You?
- 1% daily value of calcium (17.4mg)
- 3% daily value of iron (0.5mg)
- 20% daily value of vitamin C (18mg)
- 24% daily value of vitamin K (29 micrograms)
- 17% daily value of folate
How many seeds does a pomegranate really have?
- Calcium: 17.4 milligrams or 1 percent DV
- Iron: 0.5 milligrams or 3 percent DV
- Potassium: 411 milligrams or 9 percent DV
- Magnesium: 21 milligrams or 5 percent DV
- Phosphorus: 63 milligrams or 5 percent DV
- Zinc: 0.6 milligrams or 6 percent DV
- Copper: 0.3 milligrams or 31 percent DV
- Manganese: 0.2 milligrams or 9 percent DV
What is the nutritional value of a pomegranate?
Pomegranate carries about 83 calories per 100 grams; slightly more than that of in the apples. It contains no cholesterol or saturated fats. It is a good source of soluble and insoluble dietary fibers; providing about 4 grams per 100 g (about 12% of RDA). Dietary fiber aid in smooth digestion and bowel movements.
What happens if we 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.
How many pomegranate seeds should I eat a day?
Beneficial Daily Nutrients The USDA recommends you eat 1 1/2 to 2 cups of fruit per day. Pomegranates are a nutrient-dense and low-calorie way to help hit this target. Each pomegranate, equal to about 1 cup of seeds, contains 174 calories with very little fat — 2 grams, or 3 percent daily value (DV).
Should I eat the seeds of pomegranate?
Yes, the pomegranate seeds are absolutely edible. In fact, the seeds and the juices surrounding the seeds (together called arils) are the parts of the fruit that you're supposed to eat.
What happens if you eat a lot of pomegranate seeds?
Potential pitfalls of pomegranate seeds The fiber mentioned above contains cellulose and lignin, which are insoluble and do not break down in your digestive system, according to Healthline. Consuming a large amount of the seeds could cause problems for those with digestive issues like chronic constipation.
Does pomegranate reduce belly fat?
Enriched with vital nutrients, pomegranates boost immunity and provide myriad health benefits. By adding this fruit to your diet, you can burn extra kilos and belly fat and reap several other benefits.
What are the disadvantages of pomegranate?
The Disadvantages of PomegranatesInconvenient to Eat. Eating a pomegranate is not like eating an apple. ... High in Sugar. The Memorial Sloan Kettering Cancer Center says people with diabetes should be careful about eating pomegranates because of its sugar content. ... High in Vitamin K. ... Interactions With Medications.
Can pomegranate seeds cause kidney stones?
The seeds and juice of pomegranate are important for removing kidney stones as they are good sources of potassium. Potassium is a mineral that inhibits the formation of crystals in the kidney stones.
Who should not eat pomegranate?
If you have low blood pressure, it is not recommended to eat pomegranate. Pomegranate which can lower blood pressure is also dangerous when taken with blood pressure-lowering drugs or when undergoing surgery.
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.
Why is the pomegranate the fruit of death?
Symbol of death and fertility In Greek mythology, the pomegranate was known as the 'fruit of the dead' as it was said to have arisen from the blood of Adonis. It also prominently featured in the myth of Hades and Persephone.
Should you spit out pomegranate seeds?
You can eat the whole arils including the fiber-rich seeds, or spit out the seeds if you prefer- it's your choice! The rind and the white membranes surrounding the arils are bitter and we don't suggest eating them- although some say even that part of the pomegranate has medicinal value!
Do pomegranate seeds make you poop?
Pomegranate seeds' fiber content is what makes them useful for constipation. The seeds are safe to eat and will not hurt your health, but make sure you chew the seeds thoroughly if you have severe constipation.
What are the benefits of eating pomegranate seeds?
Ellagic acid, one of the most abundant antioxidants in this fruit, may improve metabolic health and prevent obesity , according to a 2016 research paper published in Advances in Nutrition. This natural compound fights inflammation and reduces the expansion of white adipose tissue, making weight loss easier.
What are pomegranate seeds used for?
This delicious, juicy fruit can keep your bones healthy, reduce inflammation and boost your performance in the gym.
How many calories are in a cup of pomegranate seeds?
One cup of pomegranate seeds provides: 140 calories. 32 grams of carbs.
How does pomegranate extract help with recovery?
Pomegranate extract increases blood flow to the muscles and tissues, delays fatigue and speeds up post-workout recovery. These effects are largely due to the polyphenols in pomegranate seeds and arils. To reap the benefits, drink a glass of pomegranate juice or eat a handful of seeds about 30 minutes before training.
What are pomegranate arils?
The pomegranate arils, which enclose the seeds, are edible too, and can be used in a multitude of recipes. Both the arils and seeds make a healthy snack between meals and are a wonderful addition to oatmeal, yogurt, salads, freshly squeezed fruit juices and baked goods.
Does pomegranate juice help with heart disease?
Due to its anti-inflammatory and antihypertensive properties, it supports cardiovascular health and may protect against heart disease. Advertisement. Pomegranate juice contains both the seeds and arils. Therefore, whether you eat pomegranate seeds or drink the juice, you'll get a hefty dose of vitamins and antioxidants.
Is pomegranate a good source of vitamin C?
Advertisement. A single pomegranate boasts nearly half the daily recommended vitamin C intake and large amounts of vitamin K, folate, thiamin, potassium, copper, manganese, selenium and other essential nutrients. The pomegranate arils, which enclose the seeds, are edible too, and can be used in a multitude of recipes.
What are the nutrients in pomegranate?
Pomegranates have an impressive nutrient profile — one cup of arils (174 grams) contains ( 2 ): 1 Fiber: 7 grams 2 Protein: 3 grams 3 Vitamin C: 30% of the RDI 4 Vitamin K: 36% of the RDI 5 Folate: 16% of the RDI 6 Potassium: 12% of the RDI
What is a pomegranate?
The pomegranate, or Punica granatum, is a shrub that produces a red fruit ( 1. Trusted Source. ). Categorized as a berry, the pomegranate fruit is about 5–12 cm (2–5 inches) in diameter. It is red, round and looks kind of like a red apple with a flower-shaped stem. The skin of the pomegranate is thick and inedible, ...
What is the main fatty acid in pomegranate seed oil?
Punicic Acid. Punicic acid , found in pomegranate seed oil, is the main fatty acid in the arils. It’s a type of conjugated linoleic acid with potent biological effects. Pomegranates contain punicalagins and punicic acid , unique substances that are responsible for most of their health benefits.
How many grams of fiber are in a cup 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.
How much protein is in pomegranate arils?
Vitamin K: 36% of the RDI. Folate: 16% of the RDI. Potassium: 12% of the RDI. The pomegranate arils are also very sweet, with one cup containing 24 grams of sugar and 144 calories.
Is pomegranate juice good for you?
If you are interested in reducing inflammation in your body , pomegranate is an excellent addition to your diet. Summary. The punicalagins in pomegranate juice have been shown to reduce inflammation, one of the leading drivers of many serious diseases, including cancer and diabetes. 4.
Does pomegranate oil help with arthritis?
There are many different types, but most involve some form of inflammation in the joints. Given that the plant compounds in pomegranate have anti-inflammatory effects, it makes sense that they could help treat arthritis.
How many seeds does a pomegranate have?
Interestingly enough, a single pomegranate can hold over 600 seeds. These arils or seed pods are what we commonly refer to as “pomegranate seeds,” and they are typically either eaten raw or processed into pomegranate juice.
What is pomegranate juice?
Final Thoughts. Pomegranate seeds are a type of edible seed pod often eaten raw or made into pomegranate juice. Each serving contains a hearty dose of fiber, antioxidants and important micronutrients like vitamin K, vitamin C and folate.
How long can pomegranate seeds be stored?
Whole pomegranates can be stored unopened at room temperature for about one week, or they can be stored in the refrigerator wrapped in plastic for up to two months. Fresh pomegranate seeds, meanwhile, can be refrigerated for up to three days.
How long does pomegranate juice help memory?
Another study had elderly individuals with memory problems drink eight ounces of either pomegranate juice or a flavor-matched placebo drink for four weeks. Compared to the control group, those who drank pomegranate juice had significantly improved markers of verbal and visual memory.
How to get seeds out of pomegranate?
Roll the pomegranate around to loosen the seeds. Score around the middle of the fruit with a sharp knife, and tear it open into two halves . Try your best to only score the skin and not to cut through into the seeds.
Where do pomegranate seeds come from?
Pomegranate seeds come from pomegranates ( Punica granatum), which are the product of a fruit-bearing deciduous shrub or small tree. The name for the pomegranate fruit is derived from Latin and literally means “seeded apple.” Pomegranates are also sometimes called Chinese apples.
What is the edible inside of a pomegranate?
Pomegranate seeds, which are the edible insides of the pomegranate, are little ruby red bursts of sweet and tart deliciousness that pack a serious punch of health benefits.
What are the nutrients in pomegranate seeds?
The hundreds of seeds in each pomegranate fruit contain folate, manganese, phosphorous, iron, potassium, copper, calcium, vitamin C, vitamin K, and vitamin E.
Where did pomegranate seeds come from?
Eating these seeds delivers a refreshing burst of tart flavor, as well as an impressive range of nutrients. Pomegranates originated in the Middle East and spread to the Mediterranean region, where they have been cultivated for thousands of years, although now this fruit is widely distributed and grown around the world.
How long can you keep pomegranate seeds in the fridge?
You can store whole pomegranates in the crisper of your refrigerator for 3-4 weeks before they start to lose potency and flavor. If the fruit has already been opened, place the seeds in an airtight plastic bag, removing the air first, and then store them in the freezer.
What are the benefits of eating seeds?
Being relatively low in calories and fat, but full of fiber, water, and B vitamins, these seeds can fill you up and speed up the metabolism to increase weight loss efforts.
Can pomegranate seeds cause low blood pressure?
Side Effects of Pomegranate Seeds. While there are many benefits of these seeds, there are some potential side effects, including dangerously low blood pressure, complications with gastrointestinal effects, and potential allergic reactions. The majority of these complications are due to eating an excessive amount of these seeds, ...
Is pomegranate seed nutrient dense?
by John Staughton (BASc, BFA) last updated - February 11, 2020. ✓ Evidence Based. Pomegranate seeds are nutrient-dense snacks that may take a bit more work to enjoy, but the health benefits are well worth the effort.
What are the benefits of pomegranate?
Nutritional benefits of pomegranates. Pomegranates are a good source of fibre as well as vitamins C, K some B vitamins and minerals such as calcium, potassium and iron. Two compounds in pomegranates – punicalagins and punicic acid – are responsible for most of the health benefits of pomegranate. Pomegranates also have antioxidant activity three ...
What are pomegranate seeds?
Delicious, juicy and jewel-like, pomegranate seeds are packed with vitamins, minerals and fibre. Discover what else makes this ruby fruit so healthy... Pomegranates are round fruits with hard, shiny red-yellow skins. Split one open to reveal the jewel-like inner seeds, known as arils, which can be eaten raw or juiced.
How does pomegranate juice affect memory?
One small trial asked participants with mild age-associated memory complaints to drink 8oz of pomegranate juice daily, and found an improvement in verbal and visual tasks after four weeks.
Does pomegranate juice help with endurance?
The antioxidant content of pomegranates and pomegranate juice may improve endurance and aerobic performance in athletes according to a study in the Journal of Nutrition and Metabolism, during which 500ml of pomegranate juice was consumed by athletes for 15 days.
Does pomegranate juice lower blood pressure?
A 2013 study considered the effect of consuming 150ml of pomegranate juice every day for two weeks on patients with hypertension, and found that it may lower blood pressure. Another study from 2005 found that drinking pomegranate juice may improve blood flow to the heart in patients with coronary heart disease.
Does pomegranate seed oil help with inflammation?
Initial research has indicated that the fruit may help fight inflammation in the gut, while other studies have looked into the potential anti-inflammatory effects of punicic acid from pomegranate seed oil on breast cancer cells.
Can pomegranate juice be taken with statins?
There are some reports of pomegranate and pomegranate juice interacting with certain medications, including those for high blood pressure and statins. Always check with your GP first before consuming pomegranates, or their juice, if you are taking prescribed medication.
