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Nutritional Benefits of Pomegranates

Updated on November 20, 2009

For as long as I can remember I have loved pomegranates. Before they became well known for their wonderful health benefits I have loved pomegranates. Pomegranates have been around since before Christ and are thought to be the earliest known fruit, originating in Asia. It wasn't until around 2000 that scientists began to realize just how good they are for people. Now, the world can't seem to get enough of them. But that is a good thing.

According to Nutrition Data, one medium pomegranate will provide you with 234 calories of nutrition. Pomegranates are high in Vitamin C (an immune booster) and Vitamin K (required for blood coagulation), folate, and thiamin as well as providing your body with the much needed minerals potassium, copper and manganese. Pomegranates are also low in saturated fats, cholesterol, and sodium. Pomegranates are high in natural sugars, but according to the POM Wonderful website the antioxidants are attached to the sugar molecules and are therefore beneficial for diabetics as well.

Speaking of antioxidants, they are the real reason why pomegranates are so very good for you. Fruits all contain various antioxidants, to varying degrees, that fight specific free radicals in our bodies that can do harm. The unique thing about pomegranates is that they contain several forms of antioxidants, allowing a pomegranate to fight various oxidants in our systems as opposed to just one.

Pomegranates are very good for you, but their juice is even better. Pomegranate juice is a highly concentrated powerhouse of a food and a little bit goes a long way. Studies have shown that pomegranate juice can lower your cholesterol and reduce your risk of heart disease and certain forms of cancer such as breast, skin, prostate and lung cancers. Pomegranates have also been shown to reduce the affects of aging - something I am always up for.

Pomegranates are in season from September through January. I take full advantage of this time to load up on healthy antioxidants and you should too. Pomegranates can be eaten by the handful or in many salads and various recipes. When not in season, pomegranate juice is a wonderful thing to add to your diet. You can eat the entire aril (not just the outside), as the seed inside contains lots of fiber.  While pomegranates can be difficult to eat (the arils take some work to get to), they are well worth the time it takes.  If you haven't tried pomegranates before, now is a perfect time to do it - your body will thank you later.


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    • katrinasui profile image


      7 years ago

      I have always liked pomegranates but i didn't know about the so many benefits of pomegranates.

    • Hummingbird5356 profile image


      8 years ago

      I have always liked pomegranates but did not know how healthy they are. A good hub.

    • theherbivorehippi profile image


      8 years ago from Holly, MI

      I literally woke up craving a pomegranate this morning! Great hub!

    • maheshpatwal profile image


      8 years ago from MUMBAI

      Jennifer thank you for sharing the benefits of this amazing fruit........ pomegranetes are also beneficial in curing kidney related stone problem.......

    • maheshpatwal profile image


      8 years ago from MUMBAI

      Jennifer thank you for sharing the benefits of this amazing fruit........ pomegranetes are also beneficial in curing kidney related stone problem.......

    • Dao Hoa profile image

      Dao Hoa 

      8 years ago

      Finally, the pomegranates get recognized for their health benefits. when I was young, we had two pomegranate trees in the front of the house and I liked to just picked the fruits and eat it whenever I want (when it was in season). Do you know that the arils have two different colors? There are two different colors of fruits: white and red.

    • Jennifer profile imageAUTHOR


      8 years ago

      Mulder - I am so envious!

    • itakins profile image


      8 years ago from Irl

      Thank you -great information.

    • breakfastpop profile image


      8 years ago

      I am running out this minute to buy some. Thanks for the info.

    • Hello, hello, profile image

      Hello, hello, 

      8 years ago from London, UK

      Thank you for writing this informative hub.

    • mulder profile image


      8 years ago from Warnbro Western Australia

      Im lucky to have my own pomegranate tree so I can have these fresh everyday .great hub

    • creativeone59 profile image

      benny Faye Douglass 

      8 years ago from Gold Canyon, Arizona

      Thank you for a very health conscious hub on pomegranates, thank you for sharing. creativeone59

    • Aya Katz profile image

      Aya Katz 

      8 years ago from The Ozarks

      Jennifer, thanks for this informative and appetizing hub! I have always loved pomegranates, too, long before all the nutritional hype. I bought some pomegranates today that we will have with our Thanksgiving meal. I also make soda pop from pomegranate juice and club soda!

    • dohn121 profile image


      8 years ago from Hudson Valley, New York

      Wow. This hub is chock-full of information. I didn't know just how healthy pomegranates were until now. Thanks, Jennifer.


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