What are the nutritional benefits of pomegranate? Pomegranates are low in calories and high in fiber, vitamins, and minerals. The nutritional facts of one pomegranate are:
- Calories- 234
- Protein- 4.7 grams
- Fat- 3.3 grams
- Carbohydrates- 52 grams
- Fiber- 11.3 grams
- Vitamin C- 32% of the Daily Value
- Folate- 27% of the Daily Value
- Magnesium- 8% of the Daily Value
- Phosphorus- 8% of the Daily Value
- Potassium- 13% of the Daily Value
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Pomegranates are rich in antioxidants and polyphenolic compounds which can lower the risk of chronic diseases and illnesses. There are some research studies that have shown that eating pomegranates can lower certain markers of inflammation.
There is a bit of evidence studies that polyphenolic compounds that are in pomegranates can improve heart health. One study showed that drinking pomegranates juice reduced the severity of chest pain, reduced blood pressure and decreased plaque buildup.
Eating pomegranates has also been shown to improve digestive health. In test tube research studies pomegranates have shown to increase the level of beneficial gut bacteria which is what supports positive gut health.
There is a research study that has shown that drinking pomegranates juice for 2 months can lower systolic blood pressure and diastolic blood pressure levels.
The Bottom Line is the nutritional benefits of eating pomegranates is weight loss because of the high fiber content. And studies have shown it can help lower blood pressure levels as well as improve heart health.
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References
- Henning SM, Summanen PH, Lee RP, Yang J, Finegold SM, Heber D, Li Z. Pomegranate ellagitannins stimulate the growth of Akkermansia muciniphila in vivo. Anaerobe. 2017 Feb;43:56-60. doi: 10.1016/j.anaerobe.2016.12.003. Epub 2016 Dec 7. PMID: 27940244.
- Hills RD Jr, Pontefract BA, Mishcon HR, Black CA, Sutton SC, Theberge CR. Gut Microbiome: Profound Implications for Diet and Disease. Nutrients. 2019 Jul 16;11(7):1613. doi: 10.3390/nu11071613. PMID: 31315227; PMCID: PMC6682904.
- Razani Z, Dastani M, Kazerani HR. Cardioprotective Effects of Pomegranate (Punica granatum) Juice in Patients with Ischemic Heart Disease. Phytother Res. 2017 Nov;31(11):1731-1738. doi: 10.1002/ptr.5901. Epub 2017 Sep 15. PMID: 28913846.
- Zhao CN, Meng X, Li Y, Li S, Liu Q, Tang GY, Li HB. Fruits for Prevention and Treatment of Cardiovascular Diseases. Nutrients. 2017 Jun 13;9(6):598. doi: 10.3390/nu9060598. PMID: 28608832; PMCID: PMC5490577.
- Danesi F, Ferguson LR. Could Pomegranate Juice Help in the Control of Inflammatory Diseases? Nutrients. 2017 Aug 30;9(9):958. doi: 10.3390/nu9090958. PMID: 28867799; PMCID: PMC5622718.
- USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
