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What Are Health Benefits of Pomegranate? Dr. Badran Answers

Tue 07 Nov 2023 | 05:35 PM
Dr. Magdy Badran
Dr. Magdy Badran
By Dr. Magdy Badran

Pomegranates are rich in antioxidants, fiber, and a variety of vitamins and minerals. Pomegranates contain compounds that may help prevent chronic inflammation associated with disease.

Nutrition Facts

One pomegranate (282g) provides 234 calories, 4.7g of protein, 52.7g of carbohydrates, and 3.3g of fat. Pomegranate seeds, or arils, are a very good source of fiber and rich in potassium, phosphorus, magnesium, and calcium.

Pomegranate calories come primarily from carbohydrates. There are two types of carbohydrates in pomegranate. You'll get 21 grams of sugar if you consume a medium-sized fruit. You'll also benefit from 6 grams of fiber, or 21% of the recommended daily intake.

As expected, carb counts, sugars, and calories are different for pomegranate juice compared to the fruit, one cup of 100% pomegranate juice provides 134 calories, 33 grams of carbohydrate, 31 grams of sugar, and 0 grams of fiber.

Pomegranate provides a small amount of protein. A medium-sized fruit provides 3 grams of protein. You'll get nearly 5 grams of protein from a larger fruit. Pomegranate juice, on the other hand, provides almost no protein (0.4 grams per cup).

There is a small amount of fat in pomegranates. There is less than 1 gram each of saturated fat, polyunsaturated fat, and monounsaturated fat in a whole fruit. These small amounts are not likely to make a significant difference in your diet unless you consume a considerable amount of this food.

Potent Vasodilators

Pomegranates are particularly high in polyphenol antioxidants and nitrates, which are potent vasodilators. Consuming pomegranate — as a juice, raw fruit, or supplement — may improve blood flow and oxygenation of muscle tissue, which could especially aid active individuals. As a result of high concentration of polyphenols and nitrates, pomegranate may further increase the delivery of blood, oxygen, and energy substrates to skeletal muscle.

Nitrate may help keep blood pressure under control by increasing nitric oxide levels. Nitrate has been shown to improve exercise performance in cyclists, runners, and swimmers. Several studies have shown dietary nitrate may help lower blood pressure by increasing the production of nitric oxide.

Nitric oxide is involved in many cell processes, including the widening of the blood vessels, or vasodilation. Wider blood vessels help increase the delivery of nutrients and oxygen to working muscles during exercise, thus enhancing exercise performance.

Nitric oxide plays an important role in erectile function. Nitric oxide is needed for the muscles in the penis to relax. This relaxation allows chambers inside the penis to fill with blood, so the penis becomes erect. People with high blood pressure are thought to have an impaired ability to use nitric oxide in their body. Scientists believe flavonoids not only increase production of nitric oxide but also decrease its breakdown, promoting higher levels overall.

Pomegranate Boosts immunity

Pomegranate is rich in antioxidants and vitamin C, which makes it a great immunity-boosting food. A 100-gm serving of pomegranate has more than 10 percent of your daily requirement of Vitamin C. Vitamin C and other immunity boosting nutrients like vitamin E in pomegranate can prevent general illness and fight off infection in the body. The vitamin C helps to boost antibodies, which in turn, helps the body to fight the disease-causing germs.


Getting antioxidants from fruits such as pomegranates is a great way to support overall health and prevent disease. Pomegranates are rich in an array of antioxidants that help protect your cells from free radical damage.

Because they're high in antioxidants, pomegranates may enhance cognitive health, help prevent nerve cell damage caused by reactive compounds called free radicals.

Pomegranates are rich in antioxidants and polyphenolic compounds, including punicalagins, anthocyanins, and hydrolysable tannins. Pomegranate juice is a rich source of antioxidants such as ellagic tannin, gallotannins and anthocyanins, and flavonoids. The juice demonstrates a significantly higher antioxidant activity compared with green tea and red grapes.

The antioxidants found in pomegranates may help lower high blood pressure, which can keep the arteries, heart, and brain functioning well.

Effects on Bacteria and Viruses

Pomegranates have been known for hundreds of years for their multiple health benefits, including antimicrobial activity. The recent surge in multidrug-resistant bacteria and the possibility of widespread global virus pandemics necessitate the need for additional preventative and therapeutic options to conventional drugs. Research indicates that pomegranates and their extracts may serve as natural alternatives due to their potency against a wide range of bacterial and viral pathogens.

Nearly every part of the pomegranate plant has been tested for antimicrobial activities, including the fruit juice, peel, arils, flowers, and bark. Many studies have utilized pomegranate peel with success. There are various phytochemical compounds in pomegranate that have demonstrated antimicrobial activity.

Studies suggest a role for pomegranate extracts in reducing and preventing pathogenic oral bacteria, dental bacteria and reducing the risk of plaque, gingivitis, and periodontal disease. Many of these studies are human clinical trials.

Creative Ways to Eat a Pomegranate

Pomegranate seeds are delicious and versatile, making them easy additions to a variety of dishes. Toss them into a green or fruit salad. Sprinkle some seeds onto your yogurt or oatmeal. Add them to smoothies or juices. Use pomegranate seeds as a tangy garnish on avocado toast. Garnish roasted or grilled meat dishes with the tasty seeds. Add them cocktails. Eat them fresh from the fruit. Pomegranate juice is a very refreshing beverage.