Pomegranate: Nutritional Facts, Health Benefits, and three Summer Recipes

The juicy and scarlet purple seeds of the pomegranate fruit have prolonged been consumed for his or her model and fairly a couple of nicely being benefits. Pomegranate has been a part of people treatment thus far. The fruit has now become extraordinarily trendy for its dietary value and is an important part of a variety of healthful diets. 

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Nutritional Benefits of Pomegranate

Pomegranates are one of many important nutrition-dense fruits on Earth. A single cup (174 grams) of pomegranate seeds provides the following:

  • Fiber – 7 grams
  • Protein – 3 grams
  • Vitamin Ok – 36% of your RDI
  • Vitamin C – 30% of your RDI
  • Potassium – 12% of your RDI
  • Folate – 16% of your RDI

Apart from having a plethora of nutritional vitamins, pomegranates comprise a variety of formidable plant compounds; a couple of of them have medicinal properties. Pomegranate juice includes quite a few groups of polyphenols, along with ellagitannins, gallotannins, and ellagic acid, along with flavonoids, comparable to anthocyanins. However, its antioxidant train is particularly as a consequence of punicalagin, anthocyanins, Punicic acid, and ellagic acid.

Punicalagins – This is a very strong plant antioxidant. It is found throughout the peel and juice of the pomegranate. Pomegranate juice has thrice the number of antioxidants as compared with inexperienced tea and purple wine. To harness this extreme antioxidant content material materials, pomegranate powder and extract are sourced from the peel.

Punicic Acid – This compound is a fatty acid present throughout the pomegranate seeds or arils. It is an oil that is extracted from the seeds. It’s full of conjugated linoleic acid; a potent oil with fairly a couple of biologic outcomes.

8 Health Benefits of Pomegranate

Pomegranates have fairly a couple of nicely being benefits, comparable to:

1. Lowers hazard of coronary coronary heart sickness

Heart sickness is among the many foremost causes of premature lack of life. A four-week analysis examined 51 victims with extreme triglyceride ranges. They acquired 800 mg of pomegranate seed oil (punicic acid) per day for 4 weeks. When their triglyceride ranges had been measured after these 4 weeks, that that they had significantly diminished numbers.

2. Anti-inflammatory outcomes

Many diseases comparable to Alzheimer’s, kind 2 diabetes, weight issues, and coronary coronary heart sickness are pushed by persistent irritation. Pomegranates have extremely efficient anti-inflammatory properties which might be mediated by plant compounds referred to as punicalagin. These antioxidants reduce irritation throughout the digestive tract. 

A 12-weeks analysis examined people with kind 2 diabetes and irritation. When these victims had 250ml of pomegranate juice day-after-day, it lowered a variety of inflammatory markers comparable to interleukin-6 and CRP by as a lot as 32%.

3. Lowers blood pressure

Pomegranate Detox Tea

High blood pressure is a key take into consideration strokes and coronary coronary heart assaults. In one analysis, victims acquired 150 ml of pomegranate juice day-after-day for 14 days. These victims had a giant decrease of their systolic blood pressure.

4. Helps battle most cancers

A consider of Pomegranate in prostate most cancers has found pomegranate extract in a position to slowing most cancers cell copy and even inducing lack of life in cancerous cells.

PSA or prostate-specific antigen is a blood marker that is used to find out the presence of prostate most cancers. Men who ought to develop twice the amount PSA in a short size are at extreme hazard for lack of life from prostate most cancers. However, a analysis found that by consuming 237ml of pomegranate juice every single day, it doubled PSA time from 15 to 54 months. 

5. Combats bacterial and fungal infections

Punicic acid and punicalagin in pomegranate help fight microorganisms. For event, these two compounds battle fungal infections attributable to Candida albicans. Their antifungal and antibacterial outcomes may act as limitations in opposition to dental infections comparable to periodontitis, denture stomatitis, tooth plaque, and gingivitis.

6. Pomegranate retains premature rising outdated at bay

Premature aging

Premature rising outdated occurs when free radicals begin to variety in our physique as a consequence of publicity to the Sun and completely different harmful environmental toxins. Pomegranates are rich in antioxidants, which help kind out free radicals and forestall their formation. This helps your pores and pores and skin appear youthful and plumper by retaining constructive strains and wrinkles at bay.

7. Helps fight arthritis and completely different joint pains

Reduces arthritis

Since pomegranates have anti-inflammatory properties, they’re strong contenders for combating arthritis and completely different joint pains. They help relieve the discomfort and ache induced as a consequence of joint points and will let you keep additional comfortably. Consumption of pomegranate extract at least two situations a day blocks the enzymes which might be accountable for inflicting immense joint pains in people affected by arthritis. It is admittedly useful that you just eat pomegranate extract for at least 12 weeks sooner than this revenue begins reflecting in your physique.

8. It boosts practice effectivity 

Pomegranate boosts exercise performance

Your muscular tissues can actually really feel extraordinarily sore after a train session. This makes you feel exhausted for a variety of days and will even be pretty uncomfortable for a lot of people. Regular consumption of pomegranate juice has confirmed to be extraordinarily environment friendly in delaying the onset of fatigue letting you are employed out for longer and moreover reducing muscle soreness post-workout

Best strategies to incorporate Pomegranate (healthful Indian recipes)

1. Pomegranate and Mint Raita

Pomegranate and Mint Raita
  • Prep time: 10 minutes
  • Serves: 2 people

This raita will likely be liked as a side dish with pulao or paratha.


  • 1 cup pomegranate seeds
  • ¼ cup of chopped mint leaves
  • 1 cup of latest yogurt
  • 1 teaspoon roasted cumin powder
  • ½ teaspoon purple chili powder
  • Salt to model
  • 1 tablespoon of water


  • Put the yogurt in a bowl and beat it properly. 
  • Add the water, salt, and purple chili powder.
  • Mix throughout the mint leaves and pomegranate seeds.
  • Add a little bit of cumin powder and mix properly.
  • Pour the raita proper right into a serving bowl and prime it with the rest of the cumin powder.

2. Pomegranate Detox Tea

Pomegranate Detox Tea
  • Prep time: 5 minutes
  • Serves: 2 people


  • 1 cup Pomegranate seeds
  • 1 cup of water
  • 1 tsp lemon juice
  • 1 tsp Organic Honey (optionally obtainable)
  • 1/2 cup inexperienced tea (brewed)


  • In a saucepan, add water, pomegranate seeds, and ship it to a boil on a medium flame for 4-5 minutes.
  • Cool it barely and blend it till straightforward consistency. Strain mixture to steer clear of large lumps.
  • Mix brewed inexperienced tea, lemon juice, Organic Honey, and serve immediately.

*Can be served warmth and will likely be served chilled too.

3. Summer Pomegranate Slush

Summer Pomegranate Slush
  • Prep time: 6 hours
  • Serves: 2 people


  • 2 cups Pomegranate seeds 
  • 0.25 tsp – Pink salt 
  • 0.25 tsp – Roasted cumin seeds powder
  • 1 tbsp – Organic Honey / Maple syrup 


  • Keep 1-2 tbsp seeds aside and blend leisure in a mixer till straightforward.
  • Strain mixture for many who don’t like pulpy slush.
  • In a mixing bowl add pomegranate mixture, pink salt, cumin powder, and Organic Honey or Maple syrup.
  • Mix properly and change mixture to a shallow container. Freeze it for six hours.
  • Remove it from the freezer and maintain aside for 5-7 minutes.
  • Scrape it with a spoon and serve in glasses garnished with Pomegranate seeds.


Pomegranates are nature’s bounty. This nice fruit is full of nutrition-packed benefits. From relieving irritation to combating most cancers, this superfood presents loads of nicely being benefits. Try to incorporate one pomegranate a day into your every single day weight reduction plan routine to reap their many benefits.

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