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Pomegranate Fruit | Pomegranate Nutrition Facts Health Benefits

Pomegranate Fruit

Pomegranate fruit is one of the most popular fruits because of its unique flavor, taste, nutrition facts and health benefits. Pomegranates are wonderful source of vitamins, especially vitamin A, C, and E, as well as folic acid. Pomegranates are very useful for effective blood circulation and prevent many diseases such as cancer, heart, anemia and enhance the immunity system, reduce arthritis and joint pains, prevent the dental plaque and Alzheimer’s disease. It is traditionally used for cleaning up the skin.

What Is Pomegranate?

Pomegranate fruit belongs to the family of Lythraceae in genus Punica and scientific name is Punica granatum.  Pomegranates are also known as Chinese apples. Pomegranate are native to the Iran, Pakistan, Afghanistan and northern India and now cultivated throughout the Mediterranean, South Europe and California. The shape of pomegranate is rounded and its color is thick reddish or orange yellow depending on cultivation types. Each pomegranate contains approximately 200 to about 1400 seeds. Each seed is encasing the water-laden pulp. The seeds are taste in sweet and their color is dark red. The seeds are embedded in a white, spongy, astringent membrane. Pomegranate fruits are used to in salads smoothies, juices, ice creams, meal garnishes and beverages such as cocktails and wine.

Pomegranate Fruit Nutrition Facts:

Pomegranate fruit has vitamins, minerals, carbohydrates, proteins, antioxidants. Listed below are the nutrition values per 100 grams (3.5 Oz), percentage of RDA (Recommended Dietary Allowance).


Thiamine (B1)                       (6% of RDA) 0.067 mg

Riboflavin (B2)                      (4% of RDA) 0.053 mg

Niacin (B3)                             (2% of RDA) 0.293 mg

Pantothenic acid (B5)           (8% of RDA) 0.377 mg

Vitamin B6                             (6% of RDA) 0.075 mg

Folate (B9)                             (10% of RDA) 38 μg

Choline                                   (2% of RDA) 7.6 mg

Vitamin C                                (12% of RDA) 10.2 mg

Vitamin E                                (4% of RDA) 0.6 mg

Vitamin K                               (16% of RDA) 16.4 μg


Calcium                                  (1% of RDA) 10 mg

Iron                                         (2% of RDA) 0.3 mg

Magnesium                            (3% of RDA) 12 mg

Manganese                             (6% of RDA) 0.119 mg

Phosphorus                           (5% of RDA) 36 mg

Potassium                              (5% of RDA) 236 mg

Sodium                                   (0% of RDA) 3 mg

Zinc                                         (4% of RDA) 0.35 mg

Energy                                   346 kJ (83 kcal)

Carbohydrates                     18.7 g

Sugars                                   13.67 g

Dietary fiber                          4 g

Fat                                         1.17 g

Protein                                  1.67 g

Health Benefits Of Pomegranate Fruits:

Pomegranate fruit contains well-known vitamins and minerals that promote your health. Here are major health benefits of pomegranate fruits:

  1. Prevents The Cancer:

Pomegranates prevent many types of cancers such as prostate cancer, breast cancer and lung cancer. Pomegranate contains high amounts of anti-oxidants, vitamin A, vitamin C and iron which can fight against free radicals, stopping them from damaging cells.

  1. Prevents The Heart Diseases:

High amount of antioxidants in pomegranate prevent the heart diseases.  The anti-oxidant components reduce bad cholesterol and increase the good cholesterol, if the pomegranate juice taken daily and can maintain the good flow of blood in the body so as to prevent  heart attacks and strokes.

  1. Boosts The Immunity:

Pomegranate contains high amount of vitamin C which is essential for boosting the immunity system.  So daily consumption of  a pomegranate improves your immunity.

  1. Prevents The Dental Plaque:

Pomegranate contains polyphenols, tannins, and ellagic acids which are helpful to reduce the effects of dental plaque and prevent other oral diseases.

  1. Prevents The Anemia:

Anemia is caused by lack of red blood cells in the body. Pomegranate contains iron, which helps to overcome the deficiency of red blood cells and also maintain healthy blood flow in the body.  So Pomegranate reduces anemia.

  1. Reduces Arthritis And Joint Pain:

Arthritis is a joint inflammation causing pain and stiffness. Pomegranate contains flavonols, which act as anti-inflammatory agents in the body.  Daily consuming pomegranate fruits or juice can reduce Arthritis and Joint Pain.

  1. Lowers Blood Pressure:

Pomegranate contains different types of antioxidants and bioactive polyphenols which can help control blood pressure. So consume these fruits regularly to maintain healthy blood flow in the body.

  1. Controls The Blood Sugar Levels:

Pomegranate fruits have fructose which helps to maintain the blood sugar levels. If blood sugar or blood glucose is higher than normal levels, it causes diabetes. Drinking pomegranate juice can reduce the risk of various coronary diseases.

Pomegranate Fruit

  1. Maintains The Health Of Skin:

Pomegranate contains polyphenolic compounds which are powerful antioxidants that can prevent premature aging and protect skin from acne, aging spots and wrinkles. And daily consuming pomegranate can improve your skin health and keep your skin glowing for a long time.

  1. Prevents Alzheimer’s Disease:

One of the major health benefits of pomegranate is prevention of Alzheimer disease. Regular eating of pomegranate helps to sharpen your brain.

Read and Understand:

Each Fruit Nutritional Values and Health Benefits,

Guava Fruit, Banana Fruit;  WatermelonsFeijoa Fruit, Sapota Fruit, Tangelo Fruit, Quince FruitTangerine Fruit, Strawberry Fruit, Purple Mangosteen Fruit, Pomelo Fruit,

Passion Fruit, Pitahaya or Pitaya Fruit, Prune Fruit, Pomegranate Fruit, Peach Fruit,

Pumpkin Fruit, Pineapple Fruit, Persimmon Fruit, Papaya Fruit, Orange Fruit, Olive Fruit, Mango Fruit, Lemon Fruit, Longan Fruit, Loquat Fruit, Lychee Fruit,  

Jack FruitAsian Pear, Apricot Fruit, Date Palm FruitCoconutCherimoya Custard Apple FruitBlackberry FruitCantaloupe FruitGooseberry FruitCranberry FruitKiwi FruitDurio Zibethinus FruitKumquat FruitsJujube FruitGrape FruitsBoysenberry Fruit Avocado FruitsCarambola FruitsCommon Fig FruitCherry FruitApple Fruit

Each Vegetable Nutritional Values and Health Benefits,

Malabar Spinach, Cayenne Pepper Mirchi PowderGarlicGingerGreen Beans-French-beansFenugreekDrumsticksDill-LeavesCurry-LeavesCucumberCorn-Grain popcornAmaranth-LeavesCarrot-vegetableCoriander-LeavesCabbageBottle-GourdCapsicumCluster-Beans, Bitter-GourdBeetrootAsh Gourd-Winter-MelonBrinjal

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