ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Pomegranate Health Benefits - Pomegranate facts

Updated on July 4, 2012

Health Benefits of Pomegranate

Eating healthy is now slowly becoming a change in the right direction for many. The known health benefits of pomegranate puts it pretty high on my list of naturally healthy foods. It is one of my favourite fruits, I love it for its awesome taste, its rich appealing colour, and most of all its juiciness. The very mention of the fruit is a teaser to the taste buds. Some interesting facts that I found about pomegranates is that the fruit gives its name to the grenade because of its shape size and colour. I would call it a grenade blaster for the plaque that accumulates in the arteries and causes so much damage to the human heart.


Pomegranates Facts

Pomegranates are slightly tangy, sweet, deliciously juicy and enriched with vitamins. It is eaten as it is or in salads or makes awesome juices and mock tails, or cocktails. I am totally against cooking the fruit in anyway as much of its benefits would be lost. Eating the whole fruit, fresh and with its seeds will not only make you healthier but also will add a good quantity of fiber to your diet. Pomegranate seeds are used widely in Indian cooking. The fruit has inspired many an artist, painter or poet!! It can be used as a natural food colouring to make children’s food more appetizing.

There is so much research that is conducted to study this fruit for all its health benefits. I may not be surprised if the health industry puts it down as hype, for if they do reveal much about this fruit, it is this industry, that will be hard hit!! The same treatment has been given to other natural foods before. This fruit has been used for ages in India for its healing properties. Even today, in rural India the villagers would pluck a small unripe pomegranate off the bush and pound it smoothly, mix it with buttermilk and give it to children as a cure for diarrhea. Anemia can be treated effectively with this fruit, it is frequently given to pregnant and lactating mothers.


Pomegranate Nutritional Benefits

Pomegranates are high in polyphenols. Pomegranates contain punicalagins which are considered to be a superior form of antioxidant unique to pomegranates and a few other fruits. Chemically, punicalagins are considered as tannins which hydrolyze during metabolism to yield ellagic acid, a flavonol. These punicalagins are responsible for scavenging the free radical in the body.

This fruit is also found to deliver 40% of an adult’s daily requirement of vitamin C. It is also a rich source of folic acid, Potassium, vitamin K , vitamin b6 and omega-6fatty acids. The anti oxidants in pomegranates is found to be two to three times higher than in Green tea , red wine, cranberries, blueberries or oranges. This is attributed mainly to the punicalagins in the fruit. It is indeed an excellent anti ageing food. So the next time you see pomegranates in a supermarket, make sure they are in your shopping cart.

Pomegranate Health Benefits

Ayurveda considers every part of this bush/plant medicinal. The stem, the leaves, the roots, the outer skin all are used in medicines.

Anemia The juice or preferably a fruit of a pomegranate eaten regularly takes care of this common ailment especially in women. The folic acid in the fruit is excellent for pregnant women.

Arthritis The anti inflammatory properties of the fruit makes it an excellent food for those with arthritis. Consuming pomegranates reduces joint inflammation in arthritis, reduces the pain and the discomfort that are a consequence of the inflamation.

Cancer Ellagic acid in pomegranates are cancer cell destroying agents. Drinking the juice or just eating the fruit regularly help fight cancer and slows down the growth of cancerous cells.

Blood pressure This fruit is being researched for its hypertension reducing properties. This fruit is considered as a great heart tonic in Ayurveda.

Heart diseases The anti-thrombotic property of the fruit is extremely beneficial in fighting the clotting of blood. The hardening of arteries (atherosclerosis) is also reduced by the properties of this fruit. It reduces the bad cholesterol or LDL which causes the arteries to clog and harden. It just acts as a clearing agent for plaque which is a major player in heart diseases.

Immunity from diseases The consumption of the fruit or its juice improves the immune system of the body and fights against all diseases causing organisms.

Nutritional Value of Pomegranate Arils

Nutritional value per 100 g (3.5 oz)
Energy 346 kJ
J (83 kcal)
18.7 g
13.7 g
Dietary fiber
4.0 g
1.2 g
1.7 g
0.07 mg (6%)
0.05 mg (4%)
Niacin (vit. B3)
0.29 mg (2%)
Pantothenic acid (B5)
0.38 mg (8%)
Vitamin B6
0.08 mg (6%)
Folate (vit. B9) 38 μg (10%)
38 μg (10%)
Vitamin C
10 mg (12%)
10 mg (1%)
0.30 mg (2%)
12 mg (3%)
36 mg (5%)
236 mg (5%)
Source: USDA Nutrient Database

Asthma The rich ascorbic acid or viitamin C content of this fruit works as a powerful anti-inflammatory agent. It helps reduce wheezing due to the inflammation and blockage of the respiratory tract. It is a great remedy for common cold.

Alzheimer’s The Vitamin B riboflavin, thiamin and niacin in the fruit actually helps in slowing down brain atrophy.

Improves appetite It is great for digestion and improves appetite, it is especially suitable for those who are convalescing after major health problems. Good for children who are picky about food, gives them a robust appetite.

The fruit has antimicrobial and antibiotic properties causing wounds to heal faster. This combined with the fact that it reduces plaque has made it an excellent food for people with dental problems.

Luscious and clear skin All women dream of it, I am no exception to that rule. The anti ageing properties of this fruit, that comes from the anti oxidants scavenge that free radicals which cause great cellular damage .By cleaning out the free radicals, it protects your skin from wrinkles and dullness.

Though this piece has not been written as a dietary recommendation, you could never go wrong with Pomegranates or for that matter any natural foods. It is always better to consume natural foods raw as far as possible. and like any other food it may not be good to consume pomegranates in large quantities. It is advisable to consume all foods or food supplements in moderation.

Did you know all these facts about the goodness of pomegranate?

See results

How to eat pomegranate?

How you choose the fruit? While buying the fruit make sure that the skin is firm, shiny and brilliant in color. Jaded looking skins mean old and dehydrated fruits.

How to cut open a pomegranate? Open up a fresh fruit by cutting the crown off. You will see a hexagonal structure inside, slightly cut the outside of the skin along one of those lines, take care not to damage the arils or the edible seeds within. Once you have cut one section of the hexagonal structure it is easy to open up the fruit with your hands lightly inside a bowl. That way you will catch the juice that might otherwise spoil the surface and get wasted. Throw away the skin and the yellowish wall of the hexagonal structure and only the arils are used.


Pomegranate Recipes

Pomegranate salad - Serve it up in style

1 apples

1 Pomegranate

1 small cucumber

1 handful cilantro

Yellow bell peppers, a handful neatly diced.

Hung curd or yoghurt (make sure it is skimmed or fatfree) half a bowl full

Lettuce leaves, a few for the arrangement.

Chop apples into small cubes, add a little lemon and a pinch of sugar to keep the color. Add all the other ingredients except the lettuce leaves and give it a good toss, freshly ground pepper and salt will enhance the flavor. I do personally like to add a pinch of freshly ground cumin to it. Chill it and arrange it on a lettuce bed that is prepared ( rub the leaves with a mixture of lemon juice salt and olive oil).

It is the most appealing and awesome tasting salad you could have. A well shredded breast of pre boiled turkey or chicken makes it a complete meal.


Would you like to know more about the fruit?

See results

Pomegranate juice, salads and milkshakes

Try another extra healthy pomegranate salad.

1 Cup sprouted green lentils (green pulses with a two day growth)

1 pomegranate peeled

Juice of half a lemon

Cilantro a little

Salt for seasoning

A tablespoon of desiccated coconut ( Not a must)

Toss them together, add the juice and the salt and you have a high protein, high fiber, extra nutritious health food. Serve chilled.

Pomegranate Juice

Add the arils of 3 pomegranates and half a cm cube of fresh ginger to a blender give it a quick blend, if you need to take out the pulp do so otherwise just add a couple of fresh mint leaves to the glass, rim the edges with salt lightly and your refreshing health drink is ready. I always add a small sprinkling of pepper but I leave this to your taste.

Pomogranate Fruit salad

2 Pomegranates,

1 Chopped apple,

3oranges peeled and separated,

a hand full of grapes,

1 handful of walnuts broken into little bits ,

1 bananas and some raisins.

Toss them in a bowl with a little lemon juice and half a teaspoon of sugar or I prefer honey, and you have a highly nutritious dessert or a snack between meal times.

This is enriched with vitamins, minerals and has got a high amount of fiber.

Pomegranate juice as natural food colouring

My little son does not like bananas, so we cut the banana into thin, 2inch bits , I just add a little juice of a pomegranate for color toss it until it is evenly coated, add nuts and raisins and it is gulped down in a jiffy.

Pomegranate Banana Milk shake

1 small banana

2 cups of milk ,

I tablespoon honey ,

Blend the banana and milk together in a blender, blend until done. Add the juice of half a pomegranate to it and shake it well in your blender, chill and serve.

Hope you not only enjoy the recipes but become healthier in the process. Let us raise a toast to your good health! Cheers!!


    0 of 8192 characters used
    Post Comment

    • renee21 profile image


      3 years ago

      I love pomegranates! Great hub! Voted up!

    • profile image

      Raju dollar Davol 

      3 years ago

      Really pomegrante juice is really healthy and keep your skin clean and save from old looking

    • profile image


      3 years ago

      I like this yummy fruit.

    • profile image


      3 years ago

      Ilove pomegrananates.

    • choosetolive profile image

      Ravi and Swastha 

      4 years ago from London, Canada

      Very nice article !

    • profile image


      5 years ago

      i realy appriciate pomegranates as its nutritious good for arithrits cancer hypertention and many other health related ailments and problems''

    • sofs profile imageAUTHOR


      5 years ago

      Joanveronica, I am glad that you found this interesting. I agree cutting up pomegranates are messy..but they are really worth it . Thank you for dropping by.

    • joanveronica profile image

      Joan Veronica Robertson 

      5 years ago from Concepcion, Chile

      Hey, that was an interesting read! I have rarely eaten this fruit, I think because I find it hard to cut up, but now I know how to do it! And the health benefits seem important, I must try it for my arthritis. Thank you for all this information voted up, awesome and interesting. Have a good day!

    • sofs profile imageAUTHOR


      5 years ago

      Casey, Thanks for stopping by, pomegranates are awesome.. loaded with health... best wishes to you.

    • profile image


      5 years ago

      I think pomegranates are fruits from heaven.There are sour,tart and sweet pomegranates. I love the sweet ones. they make past from the sour ones and use in different food recipes.

    • sofs profile imageAUTHOR


      6 years ago

      unknown spy, thanks for the votes of confidence. I appreciate that very much. You should try this fruit, one of my family favorites.. Have a lovely day.

    • sofs profile imageAUTHOR


      6 years ago

      josephgcaldwell, I am so glad that you love pomegranates as well as the hub. Thanks for stopping by to leave a comment. Have a lovely day.

    • unknown spy profile image


      6 years ago from Neverland - where children never grow up.

      Voted up and all Sofs. Very useful info you can find here. Maybe I should try this fruit more.

    • sofs profile imageAUTHOR


      6 years ago

      joanveronica, I am glad that you have discovered an amazing fruit which you will enjoy not only for its taste but also for its health benefits. Thanks for stopping by to read this. Have a great day.

    • Joseph G Caldwell profile image

      Joseph G Caldwell 

      6 years ago from southwest Pennsylvania

      Excellent hub. I like pomegranate juice and it blends well with acai, another superfruit.

    • joanveronica profile image

      Joan Veronica Robertson 

      6 years ago from Concepcion, Chile

      The family I live with are into consuming pomegranates, but I neve really caught on to the idea! I will correct my ways very quickly, especially after reading the tip on arthritis! Voted up and across. Be happy

    • sofs profile imageAUTHOR


      6 years ago

      Mehna, I do agree antibiotics should not be taken often..I am not sure if pomegranate acts as a cleanse, but it does provide immunity so you do not have to take antibiotics in the first place. Thanks for the visit and the questions.

    • profile image


      6 years ago

      Actually antibiotic medicines are not good for health. Is pomegranate help in anyways against the side effects of antibiotic medicines?

    • sofs profile imageAUTHOR


      6 years ago

      Thank you Paramjit, glad that you found this useful..The pomegranate indeed has many health benefits .. .wish you a healthy New year :)

    • profile image

      Paramjit Kaur 

      6 years ago

      I have liked the useful fruit ..many benefits.thanks

    • sofs profile imageAUTHOR


      6 years ago

      Thank you Rajan, I appreciate that greatly!

    • rajan jolly profile image

      Rajan Singh Jolly 

      6 years ago from From Mumbai, presently in Jalandhar,INDIA.

      This is an excellent hub on benefits and uses of pomegranates,sofs. Thanks for sharing.

      I am sharing a link to your hub in my latest hub on benefits of pomegranates.

      Voted up and awesome.

    • sofs profile imageAUTHOR


      6 years ago

      Lee you should get some pomegranates :) they are mouth watering indeed... I just love them :) Thanks for the interest and the comment :) I appreciate that!!

    • sofs profile imageAUTHOR


      6 years ago

      Prektjr.dc wow that is great idea.. using pomegranates as a treat .. a great way to induct kids into the habit of healthy eating. Your mother is a wise woman. I wish there are mother mothers like yours :) Thanks for the visit and the comment. greatly appreciated.

    • lee custodio profile image

      lee custodio 

      6 years ago

      yumm! interesting and mouth-watering hub! :)

    • prektjr.dc profile image

      Debbie Carey 

      6 years ago from Riverton, KS, USA

      When I was younger, pomegranates were a treat for being good at the grocery store...I love them so much! Funny how my mom slipped in a healthy reward! Loved the hub...good information! Voted up, useful and interesting!

    • sofs profile imageAUTHOR


      7 years ago

      Any fruit that you buy needs to shiny and bright, I hope that you will start enjoying pomegranates from now on. The health benefits far out weighs the trouble you have opening them up. Here is wishing you good health Kids_toy-box! Thank you for stopping by!!

    • kids-toy-box profile image


      7 years ago

      Hi Sofs. Good information on Pomergranates.I love the color of pomegranates but I always seem to pick ones which are too I am just put off from getting them.Good tips for picking them I usually assume older ones would taste better will pick the shiny ones next time.

    • sofs profile imageAUTHOR


      7 years ago

      Yes, Pomegranates are definitely sweeter, not only on the taste buds but on your heart and health as well.. While I was researching a little more, I just came to understand that it is good for those with diabetes too..

      Please do try them out.. you will love them, I am sure...:)

      Thank you MPG Narratives and here is wishing you good health!

    • MPG Narratives profile image

      Marie Giunta 

      7 years ago from Sydney, Australia

      Pomegranates are very good for you from this information you've provided sofs, and I've only every tried them once. I'll have to remedy that soon. I remember thinking that cranberries were too sour but I acquired a taste for them and pomegranates are sweeter.

    • sofs profile imageAUTHOR


      7 years ago

      WOW,never heard of anyone being allergic to the good old pomegranate. I hope the goodness of the fruit has made you the least bit inquisitive to try the fruit out..and let me know what you think later may be..

      Thanks Tim for even trying to go so far as reading this! :)

    • timorous profile image

      Tim Nichol 

      7 years ago from Me to You

      Hi sofs. Well, silly me...I've never tried pomegranate! Can you believe that? Maybe I was afraid of being allergic to it, like a few raw fruits and veggies of my aquaintance. I may have outgrown some of these allergies by now. Thanks for the suggestion. Lots of good info here as well.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)