What Are Pomegranates?

Just in case you’re becoming aware of pomegranates for the first time: Pomegranates are orange-sized fruits with a firm ruby-red external skin and sweet arils – a red gelatinous flesh containing great deals of seeds. In spite of the many beliefs, the pomegranate seeds are definitely healthy and edible. In fact, each part of pomegranate has health advantages – even the skin is utilized in dietary supplements as it’s an excellent source of polyphenols, including prodelphinidins, catechins, and condensed tannins.

The History of Pomegranates


Initially grown as decors, pomegranates are belonging to an area from contemporary Iran to the northern part of India and have actually been cultivated throughout South Asia, the Middle East, and the Mediterranean region for countless years. Pomegranates are discussed in the Book of Exodus, Babylonian texts, and the Homeric Hymns, and are believed to have actually been found in the Garden of Eden.

Pomegranates were understood in the early Bronze Age and a dry pomegranate was found in the tomb of Thoth, one of the Ancient Egyptian divine beings, making us believe that pomegranates were more popular throughout the ancient times than they are now.

The ancient Spanish city of Granada was relabelled after pomegranate throughout the Moorish duration however regardless of all the efforts to present the fruit to the different nations, consisting of England, the pomegranate kept staying a concealed gem that no one observed.

Nowadays, Greek and Turkish cultures see pomegranate seeds as symbols of prosperity and good luck, and other cultures are still trying to find this miracle fruit.

Pomegranate Nutrition Information

Pomegranates belong to a superfood classification, which means they abound in nutrients that can safeguard every aspect of your health. They’re strengthened with protein, fiber, omega-6 fats, copper, calcium, selenium, magnesium, iron, zinc, vitamins, phosphorus, and potassium C, K, B6, and E. Pomegranates are likewise a small source of riboflavin, thiamin, niacin, folate, and choline. Flavonoids discovered in both pomegranate fruit and its external skin contribute to better whole body health. Pomegranates are low in sodium, hydrogenated fat, and cholesterol in addition to having a reasonably low glycemic index, which means they do not cause a significant spike in blood glucose. 100 grams of fresh pomegranate contains:

  • 83 calories
  • 13.7 g of sugar
  • 4.0 g of dietary fiber (16% of advised daily intake).
  • 18.7 g of carbohydrates (6% of RDI).
  • 1.7 g of protein (3% of RDI).
  • 10.2 mg of vitamin C (17% of RDI).
  • 0.6 mg of vitamin E (3% of RDI).
  • 16.4 mcg of vitamin K (21% of RDI).
  • 0.1 mg of vitamin B6 (4% of RDI).
  • 0.1 mg of thiamin (4% of RDI).
  • 38.0 mcg of folate (10% of RDI).
  • 7.6 mg of choline.
  • 0.1 mg of riboflavin (3% of RDI).
  • 236mg of potassium (7% of RDI).
  • 10mg of calcium (1% of RDI).
  • 12mg of magnesium (3% of RDI).
  • 0.4 mg of zinc (2% of RDI).
  • 36mg of phosphorus (4% of RDI).
  • 0.1 mg of manganese (6% of RDI).
  • 0.3 mg of iron (2% of RDI).
  • 0.2 mg of copper (8% of RDI).

10 Best Health Advantages of Pomegranates.

The science never remains still and it keeps exploring brand-new superfoods day by day. Fortunately, many scientists around the world have paid attention to pomegranates, and what they have actually already discovered surprised even them. It turns out, pomegranates can promote not just much better health, but likewise a longer life. Pomegranate juice, in specific, has actually been shown to manage blood sugar, enhance heart health and fight total body swelling. Have a look at the 10 best health benefits of pomegranates researchers have found:

1. Promote heart and artery health.

A large number of experiments and studies have actually been carried out to explore the heart-healthy benefits of pomegranates. A research study done by the Rambam Medical Center, in Israel showed that consuming pomegranate juice regularly helps to reduce the quantity of plaque, lower high blood pressure, and prevent swelling and oxidation. The research study was carried out with 10 clients who had been consuming pomegranate juice for 1 and 3 years.

Another research study done by the National Nutrition and Food Innovation Research Study Institute, in Iran, which included 22 diabetic clients, found that fresh pomegranate juice can help to minimize the cholesterol level. The client had been drinking the juice for 8 weeks.

In another study 13 guys aged 39-68 who suffered from hypertension consumed 5 ounces of pomegranate juice and after 6 hours, their total high blood pressure was reduced by 7%. Plus, the experiment showed that pomegranate juice usage enhances artery function.

The researchers from the Preventive Medication Research Study Institute in California performed a huge research study that included clients with ischemic coronary heart disease. The patients were given 8 ounces of pomegranate juice a day for 3 months. As an outcome, the blood flow was improved and the high blood pressure was decreased. The conclusion is, regular pomegranate juice usage may much better stress-induced myocardial anemia in individuals who struggle with heart problems.

2. Fight chronic inflammation.


Pomegranates have actually been revealed to reduce inflammatory activity in colon cancer and breast cancer cells – that’s all thanks to the punicalagin discovered in the fruit. Pomegranate juice can also help to avoid and deal with chronic inflammation, which primarily causes severe diseases, consisting of type 2 diabetes, heart problem, Alzheimer’s disease, and cancer.

3. Safeguard the skin versus killer sun-induced damage.

Pomegranates boast powerful antioxidant and anti-inflammatory residential or commercial properties that promote skin health too. A study done by the University of Wisconsin, Madison, found that pomegranate fruit can help to secure your skin versus damaging sun-induced damage and keep it more youthful longer due to its anti-aging properties.

4. Lower the arthritis threat.

There are numerous different types of arthritis, but the majority of them have one thing in common – they trigger a major inflammation in the joints that lead to unbearable pain and a variety of other hazardous health problems. As I discussed above, pomegranates have outstanding anti-inflammatory residential or commercial properties hence eating them routinely may help treat arthritis and alleviate joint pain.

The two types of research also revealed that pomegranates’ anti-inflammatory properties can likewise be advantageous to people with osteoarthritis.

5. Decrease the prostate and breast cancer threats.

Pomegranates have been shown to consist of substances that slow down cancer cell reproduction and even promote apoptosis in cancer cells. A 2013 study conducted by the Duke University Medical Center, in Durham, found that providing men who suffered from prostate pomegranate extract tablets before surgical treatment that involved the removal of malignant tissue from the prostate can reduce the quantity of tissue that should be eliminated.

A variety of other research studies, and discovered that pomegranate extract limits breast cancer cell reproduction and may kill some of them. More experiments are required in this field, we can confidently say that including pomegranates is worth the candle.

6. Increase brain health

Pomegranates are high in polyphenols, which have potent brain-boosting properties. A group of global scientists from the University of Huddersfield found that pomegranate consists of a natural polyphenol substance that can prevent swelling in certain brain cells, hence helping to decrease or avoid Alzheimer’s advancement.

Another research involved senior individuals with memory grievances, consisting of age-associated ones. They were asked to drink pomegranate juice for 4 weeks. After those 4 weeks, they revealed considerably enhanced markers of visual and spoken memory.

7. Battle fungal and bacterial transmittable.

Pomegranates have anti-microbial activities that have been reported to eliminate fungal and bacterial contagious and antifungal properties, making them among the most reliable fruits to consume when attempting to combat the damaging body bacteria. Routine pomegranate usage can also avoid conditions such as denture gingivitis, periodontitis, and stomatitis.

8. Help females deliver.

A study conducted by researchers from Heidelberg University in Germany revealed that pomegranates consist of unique compounds that strengthen the muscles in the reproductive system, assisting pregnant ladies in labor.

Another research from the University of Liverpool found the exact same advantage of pomegranates, which make them one of the healthiest foods pregnant women should be taking in more.

9. Promote liver health and fight Hepatitis C Chinese scientists revealed that polyphenols and flavonoids, the effective antioxidant parts discovered in pomegranates, aid to secure the liver from damage.

Another study reveals that regular pomegranate usage can considerably reduce the risk of establishing Liver disease C, which leads to major damage to the liver, brain, kidneys, bones, joints, blood vessels, and pancreas.

10. Increase sexual health.

Pomegranates have been considered a natural aphrodisiac and frequently connected with abundance and fertility for centuries. Obviously, the scientists couldn’t miss this reality and have actually currently carried out a host of experiments that show that pomegranate consumption promotes sexual health.

The research done by the Queen Margaret University in Edinburgh that included 58 individuals aged 21 to 64 showed that pomegranate juice has a “Viagra” effect, raising the testosterone levels in both females and men.

Another study discovered that pomegranate juice has favorable impacts on erectile dysfunction, making it a must-eat fruit for guys.

9 Interesting Facts about Pomegranates.


Pomegranates boast an abundant history and lots of concealed tricks that human beings have no concept of, however thanks to researchers, today we can learn more about these fruits of the Bible. I’ve collected some of the most interesting realities about pomegranates that you probably didn’t learn about:

  • The word “pomegranate” originates from the Latin words “pomum” (apple) and “granatus” (seeded), equated to an apple with lots of seeds.
  • Pomegranates are in season from September to December (and February in the Northern Hemisphere), with November being the National Pomegranate Month.
  • Pomegranate trees grow for more than 200 years.
  • Regardless of being a fruit, pomegranate comes from the berry family.
  • The Pomegranate Festival is each year held in Azerbaijan in October, with tons of pomegranate meals and desserts, and joyful music.
  • Breaking pomegranates on the ground on New Year’s Eve and at wedding, events is a huge tradition in Greece.
  • Although the variety of seeds in pomegranates differs, an average pomegranate includes from 203 to 613 seeds, depending on the type of fruit.
  • Great deals of scholars consider the pomegranate a fruit that tempted Adam and Eve in the Garden of Eden, rather than an apple as most of us think.
  • In Greece, a pomegranate positioned near or under the iconostasis of your house is thought about as a housewarming gift, as it signifies luck, abundance, and fertility.

The Possible Negative Effects of Pomegranates.

Unless you take pomegranate supplements, fresh pomegranate seeds are rather safe to eat and there are few cases when a person experiences specific adverse effects. The proofs of the possible side effects of pomegranates are:

  • Some individuals experience a level of sensitivity to pomegranate juice and seeds, including swelling, itching, trouble breathing, or/and runny nose.
  • The root of pomegranate includes a large amount of poison and must never ever be consumed, otherwise, it can result in death.
  • Pregnant and breastfeeding ladies should be additional mindful while consisting of pomegranate in their meal plans.
  • Considering that pomegranate juice has the capability to decrease the high blood pressure level, people experiencing low high blood pressure ought to limit their pomegranate consumption.
  • People experiencing plant allergic reactions are most likely to establish an allergy to pomegranates.
  • Pomegranates should not be consumed at least 2 weeks before and after surgery due to their ability to reduce blood pressure.

When integrating pomegranate into your diet plan, keep in mind small amounts and consult your doctor before taking any pomegranate supplements in order to prevent any possible negative effects.

Are Pomegranate Supplements Recommended?

The pomegranate supplements might come in handy when you have no opportunity to purchase fresh pomegranates. Like any other type of supplement, pomegranate supplements do have side effects, which is why it’s crucial to consult your doctor. Pomegranate supplements are available in the majority of health food stores as loose powder, capsules, and tablets.

Pregnant and breastfeeding females should not take supplements that contain pomegranate extract. If you take any blood-thinning medications, high blood pressure medications, and medications that lower cholesterol, you should not take the pomegranate supplements, no matter how “organic” they are.

When taken properly, pomegranate supplements can help to improve your heart health, decrease your cancer threat, battle inflammation, and increase your energy levels.

When taken properly, pomegranate supplements can help to improve your heart health, decrease your cancer threat, battle inflammation, and increase your energy levels.

2 Super Easy and healthy Pomegranate Recipes.

There are lots of ways to consume pomegranates, but if you’re searching for something quick, healthy, and simple, give these 2 recipes a shot. You will not regret what you did.

Festive Pomegranate Quinoa Salad.


1/3 cup pomegranate seeds.
1 cup sprouted quinoa.
2 cups water.
1 red bell pepper, thinly sliced.
1 cucumber, chopped.
1/2 red onion, carefully chopped.
1 avocado, chopped.
2 cups child spinach, chopped.
1 tbsp olive oil.
1 lemon, juiced.
light herbed feta, optional.
salt and pepper to taste.


Add the quinoa and water to a pan and give it a boil. Lower the heat and simmer up until the liquid is taken in and the quinoa is tender. Let it cool.

In a big bowl, integrate the spinach, cucumber, avocado, onion, red bell pepper, and pomegranate seeds. Include olive oil, lemon juice, salt, and pepper to taste.

Super Tasty Pomegranate-Packed Parfait.

Active ingredients:

1 cup plain plant or Greek yogurt.

4 cinnamon graham crackers have fallen apart.
1/2 cup sweetened almond milk.
1 cup pomegranate seeds.


Place the half graham cracker crumbs in a glass jar.

In a little bowl, whisk the milk and yogurt and contribute to the container. Layer another half graham cracker crumbs and top with the pomegranate seeds. You can likewise add oats and nuts, if you’re making the parfait for breakfast.


Pomegranates are unfairly underappreciated nowadays, yet a growing number of studies have already been conducted to let people know about this incredible incredibly fruit. Although pomegranates are available all year round, I recommend consuming them throughout the winter when they’re a lot tastier, therefore, healthier. Do not hesitate to share your favorite pomegranate dishes with us in the remarks area.

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Simply in case, you’re hearing about pomegranates for the first time: Pomegranates are orange-sized fruits with a company ruby-red outer skin and sweet arils – a red gelatinous flesh consisting of lots of seeds. Flavonoids found in both pomegranate fruit and its outer skin contribute to better entire body health. It turns out, pomegranates can promote not just better health, but also a longer life. Pomegranates have been proven to consist of compounds that slow down cancer cell reproduction and even promote apoptosis in cancer cells. When you have no opportunity to buy fresh pomegranates, the pomegranate supplements might come in handy.

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