Pomegranate is a highly nutritious tropical fruit. Pomegranate plant is an evergreen medium-sized perennial tree. Pomegranate is believed to be originated in the region comprising of Iran to northern India.

Nutrition in Fresh Pomegranate Fruits

According to USDA, the United States Dept. of Agriculture, the nutrient composition of 100 grams of edible portion of fresh/raw pomegranate fruits is: Water: 77.93 g, Energy: 83 kcal, Protein: 1.67 g, Total lipid (fat): 1.17 g, Carbohydrate, by difference: 18.7 g, Fiber, total dietary: 4 g, Sugars, total: 13.67 g, Calcium, Ca: 10 mg, Iron, Fe: 0.3 mg, Magnesium, Mg: 12 mg, Phosphorus, P: 36 mg, Potassium, K: 236 mg, Sodium, Na: 3 mg, Zinc, Zn: 0.35 mg, Vitamin C, total ascorbic acid: 10.2 mg, Thiamin: 0.067 mg, Riboflavin: 0.053 mg, Niacin: 0.293 mg, Vitamin B-6: 0.075 mg, Folate, DFE: 38 ug, Vitamin E (alpha-tocopherol): 0.6 mg, Vitamin K (phylloquinone): 16.4 ug, Fatty acids, total saturated: 0.12 g, Fatty acids, total monounsaturated: 0.093 g and Fatty acids, total polyunsaturated: 0.079 g.

Health Benefits of Pomegranate

Pomegranate juice is rich in antioxidant phytochemicals such as polyphenols, anthocyanins and ellagitannins. Ellagitannins are actually hydrolyzable tannins, and also known as punicalagins; it is acidic. Red colour of the fruit and fruit juice is due to the presence of anthocyanins such as delphinidin, cyanidin, and pelargonidin glycosides.

Polyphenolic compounds or polyphenols are a large group of antioxidants comprising of flavonoids, carotenoids, and anthocyanins. Flavonoids are chemical compounds that plants produce to protect themselves from cell damage. Flavonoids reduce cell inflammation, improve memory and concentration, and increase body’s immunity. Anthocyanins are a subgroup of flavonoids.

Due to the presence of these phytochemicals, regular consumption of pomegranates is helpful in preventing lifestyle diseases such as cancer and stroke.

Fresh pomegranate fruits are rich in dietary fiber and hence aids in digestion and cures constipation. Pomegranates are rich in Vitamin C which is a powerful antioxidant vitamin and hence increases our body’s natural immunity. Pomegranates are rich in Potassium which helps in lowering blood pressure. It is also rich in folate, an essential vitamin for the health of the reproductive system. In addition this, pomegranates contain Vitamin E and Vitamin K also.

Pomegranate fruits contain moderate amounts of Zinc also. Zinc strengthens body immune system, helps in clotting of blood and for the synthesis and digestion of proteins. It also helps in regulation of blood sugar and cholesterol. Zinc deficiency results in diarrhoea, loss of appetite, rashes on skin, weakness in sensing, night blindness, weak immune system etc. In some cases, severe deficiency of zinc may lead to stunted growth. Major deficiency symptoms include the occurrence of white spots on the fingernails.

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