Pomegranate is a superfood too!

red pomegranate at woman s hand

Nutrition expert: Sana Saiyed, practicing Clinical dietitian and Certified Diabetes educator, Mumbai

Email: alimentalnutrition@gmail.com

Pomegranate has always stayed low key when it comes to nutrition. When it comes to being rich in antioxidants or anti-inflammatory properties pomegranate is has always stayed low on popularity. 

Pomegranate is a fruit that comes from the Lythraceae family which is extended from Iran to northern India. 

With 234 calories in an entire pomegranate, it’s a relatively low-calorie food. This makes them a delicious and ideal snack for anyone watching their weight.

Nutrition Fact:

As a fruit, pomegranates are higher in carbs and lower in fats when compared with other fruits. A 100 gram serving of pomegranate serves around 83 kcal of energy, 18.70 grams of carbohydrates, 1.67 grams of proteins, and 1.2 grams of fat. (1

Anti-inflammatory property:

Chronic inflammation is the most basic cause of many leading diseases like heart disease, Alzheimer’s, cancer, diabetes, arthritis, etc. (2)

Pomegranates have potent anti-inflammatory properties, which are largely mediated by the antioxidant properties of the punicalagin.

Pomegranate juice recently made a splash when researchers found that it may help stop the growth of prostate cancer cells. Despite multiple studies on the effects of the juice on prostate cancer, results are still preliminary. (3)

A study showed that hydroalcoholic extract of pomegranate effectively lowered dental plaque formation due to microorganisms build up by almost 84 percent. (4)

Antioxidant Property: 

Pomegranate juice has been demonstrated to be high in antioxidant activity and is effective in the prevention of atherosclerosis. (5)

Pomegranate is rich in anti-oxidants and thus protects our body from free radicals, which are responsible for premature aging. Free radicals are formed by exposure to the sun and due to harmful toxins in the environment.

Antioxidants present in pomegranate act as a ‘thinner for your blood’. The seeds of a pomegranate prevent your blood platelets from forming clots and coagulating.

 Due to anti-oxidants present in pomegranate, it fights free radicals, reduces cholesterol, and prevents blood clots. All this eventually helps blood to flow freely and thus improve the level of oxygen in your body.


Pomegranate juice can reduce inflammation in the gut and improve digestion. It may be beneficial for people with Crohn’s disease, ulcerative colitis, and other inflammatory bowel diseases.

The USDA recommends you eat 1 1/2 to 2 cups of fruit per day. Pomegranates are a nutrient-dense and low-calorie way to help hit this target. Each pomegranate, equal to about 1 cup of seeds, contains 174 calories with very little fat — 2 grams, or 3 percent daily value (DV). They do not contain cholesterol and supply only a minimal amount of saturated fat — 0.2 grams per cup, according to the (6).

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