What are the Health Benefits of Pomegranate?

Some of the health benefits of pomegranate include weight control, regulation of blood sugar, improved heart health, and reduced risk of certain cancers like prostate, breast, lung, and colon cancers. Fresh pomegranate is also a source of fibre, which can promote weight loss, lower cholesterol, and ease constipation.


To enjoy the advantages of pomegranate for your health and your body, make sure you include it in your regular diet. This article gives you more information about the nutritional profile of pomegranate and the benefits it offers.

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18 Jan 2022

Introduction to Nutritional Benefits of Pomegranate

A pomegranate is a fruit with thick, crimson skin that is sweet and sour. While the skin isn't edible, the seeds within contain hundreds of delicious seeds that can be eaten straight or sprinkled on salads, cereals, hummus, and other foods. Pomegranate juice in a bottle is another convenient option to get some of the fruit's health advantages. These fruits have been used for their health advantages for many years. Pomegranates have been discovered to help protect your heart and may even prevent cancer.

Nutritional Facts of Pomegranates

Fresh pomegranate is high in fibre, which can help with weight loss, cholesterol reduction, and constipation relief.

Pomegranates’ Nutrients

Pomegranates’ Nutritional Value




2 mg


14 gm


3 gm


1 gm


11 gm


1 gm

Important Macro & Micro Nutrients

Pomegranates are low in calories due to their 82 percent water content, despite their high natural sugar content. The body is hydrated and filled by all of that water. Pomegranates, to put it another way, are delicious but low in calories and fat.

  • Fats

Pomegranates have approximately 82 percent water content by weight. The majority of the pomegranate's calories come from fat. As a result, they are extremely energetic. Due to their low calorie content, pomegranates are recommended for weight loss. Pomegranates have the advantage of not contributing to obesity.

  • Minerals and vitamins

Pomegranates are high in vitamins and minerals, the most important of which is copper, which helps to improve heart function, bone and nerve health, and keeps your immune system in good shape. Folic acid is another important vitamin that offers several health benefits, including the prevention of birth defects during pregnancy. Vitamin E is another vitamin found in pomegranates. This vitamin is good for your skin and hair when consumed. Other vital vitamins present in pomegranates include phosphorus, manganese, and Vitamin B6.

  • Plant-derived compounds

Because they contain a broad blend of bioactive plant components, pomegranates are high in antioxidants. Phytic acid, ellagic acid, catechin, melatonin, and ellagic acid are only a few of the plant components found in pomegranates. All of these elements work together to improve heart health.

Health Benefits of Pomegranates

Pomegranates have three times the amount of antioxidants as green tea or red wine. Antioxidants protect cells from harm, help to prevent diseases like cancer, and reduce inflammation and the ageing process. Pomegranates health benefits are as follows:

  • Cardiovascular Health

Pomegranates have been shown in studies to protect the heart in a variety of ways, including lowering blood pressure and lowering blood sugar levels. The build-up of cholesterol and lipids in the arteries, known as atherosclerosis, is a prevalent cause of heart disease. Pomegranate juice may aid in the reduction of LDL cholesterol, or "bad" cholesterol, which clogs arteries. It can also raise HDL cholesterol, or "good" cholesterol, which helps to reduce the risk of strokes and heart attacks.

  • Controlling Diabetes

Individuals with type 2 diabetes who started drinking pomegranate can experience a reduction in insulin resistance. Pomegranates can also aid weight management in persons who do not have diabetes.

  • Cancer Risk Reduction

Pomegranates are high in antioxidants and flavonoids, which are proven to protect your cells from free radical damage. Pomegranates have the potential to prevent prostate, breast, lung, and colon cancers. Pomegranate consumption has also been proven to slow the growth of lung, skin, colon, and prostate malignancies.

Wrapping Up

Pomegranates are rich with nutrients and strong plant chemicals, making them one of the healthiest fruits. They have a long list of advantages and may help you avoid serious illnesses like heart disease, cancer, arthritis, and other inflammatory conditions. They may also improve your memory and fitness performance.


Eat or drink pomegranate juice to get the many pomegranate’s health advantages it has to offer. While it is critical to take care of your physical health, it is also critical to take care of your financial health. Health insurance is an important part of your financial strategy. This acts as a safety net in the event of unforeseen medical expenses.

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