13 Health Benefits of Pomegranate & Nutritional Breakdown

health benefits of pomegrante

Health Benefits of Pomegranate & Nutritional Breakdown

Pomegranates are among the healthiest fruits on Earth. Pomegranates are rich in fiber, vitamins, minerals, and bioactive compounds. Pomegranate is a superfood with antioxidants. It has been shown to reduce oxidative stress that damages our cells and cause aging, along with fighting inflammation and improving cholesterol.

Nutritional Value

1 medium pomegranate contains 50 calories and less than 1g of dietary fiber. Pomegranates are also a good source of vitamin A and minerals like potassium. Here are the proportion of nutrients, vitamins, and minerals in 100 grams’ pomegranate for an average adult:

Proportion of Nutrients

  • Dietary Fiber 16%
  • Carbohydrate 6%
  • Calories 4%
  • Protein 3%

Proportion of Vitamins

  • Vitamin K 21%
  • Vitamin C 17%
  • Vitamin B 4%
  • Folate 10%

Proportion of Minerals

  • Copper 1%
  • Potassium 1%
  • Magnesium 6%
  • Phosphorus 4%

Disease-fighting factor:

Pomegranates contain tannins which can protect the heart.

Drinking pomegranate juice helps maintain normal blood pressure.

Pomegranate also lowers the risk of a heart attack.

Here are some health benefits of Pomegranate

1. House of Important Nutrients

Pomegranates are loaded with important nutrients that we need in the proper functioning of the body. A cup of pomegranate seeds contains about 24 grams of sugar and more or less 144 calories. If we talk about the nutrients, you are going to find the following in pomegranates:

  • Fibber
  • Protein
  • Vitamin C
  • Vitamin K
  • Folate
  • Potassium
  • Antioxidants

Pomegranate is loaded with a higher level of antioxidants. The antioxidants in the juice of this fruit has the ability to remove free radicals from the body, along with protecting the cells from damage and reducing inflammation. Also, they play an important role in purifying blood which leads us to healthy and younger-looking skin.

  • Vitamin C

Pomegranate is a high source of Vitamin C. Fresh pomegranate juice can fulfill most of your nutrients. It can fulfill 40% of the daily nutrients you need. If you’re eating pomegranate or having pomegranate juice, you’ll never have a deficiency of Vitamin C.

2. Cancer Prevention

Breast cancer perhaps is one of the most common types of cancer in women and pomegranate extract cuts down the production of cancer cells and even helps killing them. They also give immunity to fight against cancer cells. Besides breast cancer, it also controls the cells of posture cancer.

3. Lower Blood Pressure

Blood pressure is the major cause of hypertension and heart attacks nowadays. Regular intake of pomegranate juice has been shown to lower the risk of blood pressure and hypertension. If you’re a patient of blood pressure or hypertension pomegranate juice is a must-have.

4. Fight Bacterial and Fungal Infection

The compound present in pomegranate help fight microorganism. Pomegranate has antibacterial, antifungal and antiviral properties that have been shown to combat some types of bacteria. 

5. Improve Memory

Pomegranate also helps improve our memory. Pomegranate improves memory in older adults and lowers the risk of Alzheimer’s disease.

6. Improve Exercise Performance

Pomegranate is rich in dietary nutrients and also fulfill our need for daily nutrients. People who practice exercise need a lot of energy, for the pomegranate is the best way to complete your nutrients. It improves exercise performance by increasing blood flow.

7. Anti-aging

Aging is a big problem in women. Pomegranate works as an anti-aging by providing you youthful and glowing skin. The antioxidants properties in pomegranate help overcome the signs of aging. It helps

  • Regenerates skin cells
  • Protects collagen
  • Protect against skin cancer
  • Prevents sun damage
  • Prevents Dental Plaque

Pomegranate help overcomes dental plaque by killing the bacteria which causes plaque. Certain compounds in pomegranate exhibit strong antiplaque effects. Hydrochloric extracts present in pomegranate effectively lower dental plaque formation.

8. Medical Properties

The presence of two unique substances in pomegranate is responsible for most of the health benefits. These substances are:

  • Punicalagins
  • Punicic Acid

The above-mentioned substances are responsible for our health as most of the antioxidants are present in them are helpful in boosting immunity and reduce inflammation.

9. Benefits for Pregnant Women

Pomegranate provides pregnant women with plenty of:

  • Vitamin K
  • Calcium
  • Iron
  • Protein
  • Fibber
  • Folate

Pomegranates are a great source of energy, it helps prevent iron deficiency, maintaining healthy bones, curbs risk of delivering premature babies, it is good for proper circulation and also it’ll fulfill the deficiency of blood and help overcome the weakness in pregnant women.

10. Acts like and Oxygen Mask

Pomegranate helps to pump the level of oxygen in our body. Due to antioxidants present in pomegranate, it fights to reduce cholesterol and blood clots. This helps blood to flow freely and improve the level of oxygen in the blood.

11. Lower Stress Levels

Apart from lowering body stress, pomegranate also helps in reducing psychological stress we go through in our daily life. Pomegranate juice lower levels of cortisol, a hormone that is increased under stressful situations.

12. Diabetes

Pomegranate is a great way to control your sugar level. As diabetes leads to many other diseases. It’s a traditional remedy to control blood sugar also it decreases insulin resistance.

13. Weight Loss

As pomegranate is rich in fiber and low in calories, it’s a good food choice for people who want to lose weight and at the same time, it maintains a healthy weight. So you can lose weight and also you can have all the nutrients your body needs for proper functioning. 


Pomegranates are a great source of nutrients and it’s a must-have in your diet. It reduces the risk of chronic diseases and inflammation. It is the most powerful antioxidant compared to other fruits. It has immune-supporting effects. Also beneficial against depression and osteoporosis. 

But it is important to suggest your doctor before adding pomegranate to your diet because it may clash with some of your medicines. 

All the above-mentioned details show that pomegranate is the best fruit to have as it is not only a hemoglobin booster but also cures common cold and heart health.

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