Pomegranate is a fruit-bearing shrub belonging to the Lythraceae and the subfamily Punicoideae. It can grow from five to ten meters high. This article will discuss Pomegranate nutrition facts, vitamins and minerals, and health benefits.
Pomegranate juice is famous throughout the world - Photo by Jonas Renner
What Are Pomegranates?
Pomegranates are edible fruit that belongs to the plant family Punicoideae. They grow from 5 to 10 metres in height. They are native to the Mediterranean region. This fruit is widely available in markets and restaurants and is a popular addition to many recipes. In the United States, pomegranates are famous for their tart flavor and bright red color.
Pomegranate arils are a delicious addition to salads, yogurt, and sauces. These tasty fruits are also excellent sources of vitamin C and fiber. They also contain copper. And, of course, you can eat the seeds. But, it would be best if you didn't try them alone.
In addition to their nutritional value, pomegranates contain punicalagin, an antioxidant with anti-inflammatory properties. These compounds have been shown to prevent and slow inflammation in test tubes and animals. However, more studies are needed to determine if pomegranate seeds can prevent human inflammation. Moreover, these fruits may reduce the risk of chronic diseases, including cancer.
While pomegranates are eaten mainly as whole fruit, they are also used in making juice. Pomegranate juice is famous throughout the world. The fruit's seeds are also used in some Middle Eastern dishes.
Nutrition Facts of Pomegranates
Pomegranates contain a lot of fiber and have meager calories. They also contain only 14 grams of sugar per 100 grams. Pomegranates are also very nutritious and can be stored at room temperature or in the refrigerator for a long time. Buy them at their peak stage to get the most nutrients.
Pomegranates contain two parts: the aril and the seed. The aril is a pulp-filled sac that contains the seed. The seed itself can be hard or soft and is edible. Pomegranate seeds are also high in fiber. The seeds contain 4 grams of dietary fiber, which aids digestion and bowel movements.
Nutrition facts of 100 grams (3.5 ounces) of pomegranate include:
- Calories: 83
- Protein: 1.7 g
- Fat: 1.2 g
- Carbohydrates: 18 g
- Sugar: 13.7 g
- Fiber: 4 g
- Calcium: 10 mg
- Iron: 0.3 mg
- Magnesium: 12 mg
- Phosphorus: 36 mg
- Potassium: 236 mg
- Vitamin C: 10.2 mg
- Folate (vitamin B9): 38 mcg
Vitamins and Minerals
Pomegranates contain several valuable vitamins and minerals that promote good health. They are also high in antioxidants, which help protect against free radicals and prevent cell damage. They can even help prevent the development of cancer by inhibiting the growth of tumors in animal studies. These fruits also contain fiber, vital for weight loss and help regulate cholesterol. They are also good for people suffering from constipation.
The seeds of pomegranates are rich in vitamin C and fiber. In addition, they contain an essential dietary supplement called punicic acid, made from the fruit's seeds. Punicic acid is a healthy fat that makes up more than half of the pomegranate's composition. This acid has multiple benefits for the body, including being a major antioxidant. Other benefits of pomegranate seeds include riboflavin, thiamine, pantothenic acid, potassium, and manganese.
A medium-sized pomegranate contains about 16mg of vitamin C, equivalent to 18% of your daily recommended value. It also has almost two-thirds of your daily requirement for vitamin K, which helps keep your heart and nerves healthy.
Health Benefits of Pomegranates
Pomegranate juice and seeds are highly nutritious and should be included in a balanced diet. Pomegranates contain powerful antioxidants that protect your body against damage caused by free radicals. These nutrients can help your heart and slow the aging process. Pomegranate juice is high in vitamin C, which is essential for daily intake.
This fruit has been shown to reduce blood pressure. This fruit's antioxidant, antimicrobial, and antiviral properties have been used for centuries. Pomegranate juice helps to prevent the spread of salmonella. Although human studies are needed to confirm these benefits, pomegranate juice may benefit heart health.
In addition, pomegranate contains high levels of flavonoid antioxidants. These compounds may help fight prostate cancer, inflammatory bowel diseases, and certain types of heart disease. They also help to improve digestion. Also, punicalagin in pomegranate juice may help reduce inflammation associated with cancer cells.
Side Effects
One of the most potent fruits, pomegranates, contains high antioxidants, minerals, and vitamins that can help prevent and treat various pathophysiological conditions. Known for their tasty flavor and attractive color, pomegranates are also an excellent source of fiber, iron, and vitamins. However, there are some side effects associated with their consumption. Pomegranate juice and pomegranate seed can inhibit certain enzymes in the liver. So, it is best to consult a doctor before consuming this fruit.
Pomegranate juice can cause allergic reactions in some people. Pomegranate extract is believed to inhibit the reproduction of breast cancer cells. However, research on this has not been done extensively, and the evidence is inconclusive. It is best to avoid consuming pomegranate juice and products for long periods if you are sensitive to them. You should also avoid eating pomegranates during pregnancy and nursing since they contain substances that may cause side effects.
Pomegranate seeds are relatively safe for most people. They provide valuable nutrients and only contain a few calories. However, some people may experience severe digestive problems if they consume pomegranate seeds regularly. Pomegranate extract can also cause itching, swelling, and runny nose. Pomegranate root and peel can be poisonous in large doses.
Pomegranate juice may lower blood pressure, which is beneficial for people managing hypertension. However, eating pomegranate juice may not be safe if you have high blood pressure, so consult with a doctor before you start. Pomegranate seeds should not be eaten two weeks before surgery. They should also be avoided by pregnant women and people with allergies to pomegranate seeds.
Tips on Including Pomegranates in Meal
Pomegranates add color and flavor to various dishes, and their good nutrient profile can boost your health. Before you start incorporating pomegranates into your meals, you must choose your fruit carefully. While most pomegranates have deep ruby red arils, some are white or pale pink. Although these fruits may not appear as brightly colored as their dark counterparts, they taste just as delicious.
To prepare pomegranate seeds for eating, first cut the pomegranate in half. Remove the seeds by pushing out the center. Next, hold the half over a bowl, with the seeds facing down. Then, use a spoon to tap the seed out of the membrane.
Buying pomegranates is not hard, but you must be careful not to get one with a scratched surface. Look for heavy pomegranates with firm skin. If it has tiny scratches, they don't affect the fruit inside. Seeds from pomegranates can be added to a wide range of dishes. They can also be frozen for a couple of hours and stored in a freezer bag for up to a year.
Pomegranates contain sugar. One serving of eight ounces of pomegranate juice contains 31 grams of sugar. Fortunately, this dose is not harmful in moderation. However, it's best to consume juice along with other sources of sugar.
