Pomegranates: Nutritional Benefits & Health Advantages

Pomegranates are known for their delicious tart taste and high nutritional value. They provide vitamin C, fiber and antioxidants. Pomegranates are enjoyed as a fresh fruit or as a recipe ingredient adding flavor, color and health benefits to any meal.

Nutritional Content

• A medium pomegranate of about 5 ounces contains 104 calories, 9 mg of vitamin C, 26.4 grams of carbohydrates, and 399 mg of potassium. Pomegranates also contain vitamins B and K, and minerals including calcium, copper and manganese.

Health Benefits

• The vitamin C in pomegranates helps the body resist infections. Pomegranate seeds contain fiber, which helps the regulation of the digestive system. Pomegranate juice is a popular antioxidant as it is high in three different types of potent polyphenolic antioxidants. These antioxidants help reduce heart disease factors and help prevent cancer.

Consumption

• The red seeds in the pomegranate are called arils. The arils cover the white seed, and are full of natural juice. The white seed is the source of fiber. A blender is needed to make pomegranate juice, and sugar is often added to sweeten the natural tart flavor.

Availability

• This seasonal red fruit is available in the fall, usually October through January. The size varies, although generally a medium pomegranate can be similar to a large orange. The heavier the pomegranate, the riper it is.