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Nutritional Benefits of Pomegranate, Juice, Seeds, and Skin

Updated on October 31, 2016
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Rajan is a botany and chemistry major. He has worked as a poultry breeder for 23 years, breeding layer and broiler parents.

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About Pomegranates

Pomegranates have been cultivated since ages in Iran and then spread to the Himalayan range, in North India and China. Today it is cultivated widely in Asia, Europe, Africa, Russia, USA and some countries of the Middle East.

In the USA, they are mostly grown in California.

Pomegranates are sweet, tangy-to-sour fruit with the seed being enclosed in a translucent, watery covering called the aril. The color of the aril varies from white, pink, red to purple. Each fruit has hundreds of seeds in it. Pomegranate juice has a little tartness to it.

Pomegranates can be stored up to a month in a refrigerator and for a week, in a cool dark place.

Nutrients in Pomegranates

All parts of the pomegranate fruit has nutritional factors beneficial to human health.

Peels

The peel of pomegranate is almost one half the weight of the whole fruit. It contains flavonoids, phenolic compounds, a variety of tannins, minerals potassium, sodium, calcium, phosphorus, magnesium and complex poly saccharides.

Edible Part

The edible part, which is 50% of the total fruit weight, contains 10% seeds and 40% arils. Arils have about 85% water, 10% sugars mainly fructose and glucose, about 1.5% pectin, some organic acids, flavonoids, phenolic compounds and some tannins.

Seeds

The seeds are rich in lipids, of which, the oil component is about 12% to 20%. Seeds also contain many poly unsaturated fatty acids, protein, fiber, vitamins, minerals, sugars, pectin, poly phenols, isoflavines, and the hormone estrone.

It is known today that the positive health properties of pomegranate are due to the presence of bio active compounds like flavonoids, phenolic acids and tannins contained in it.

Nutrient Levels In Pomegranates

(click column header to sort results)
   
   
   
 
Pomegranate (Punica granatum), Fresh,
 
 
Nutrition value per 100 g.
 
 
(Source: USDA National Nutrient data base)
 
Principle
Nutrient Value
Percentage of RDA
Energy
83 Kcal
4%
Carbohydrates
18.70 g
14%
Protein
1.67 g
3%
Total Fat
1.17 g
6%
Cholesterol
0 mg
0%
Dietary Fiber
4 g
11%
Vitamins
 
 
Folates
38 µg
9.50%
Niacin
0.293 mg
2%
Pantothenic acid
0.135 mg
3%
Pyridoxine
0.075 mg
6%
Riboflavin
0.053 mg
4%
Thiamin
0.067 mg
5.50%
Vitamin A
0 IU
0%
Vitamin C
10.2 mg
17%
Vitamin E
0.60 mg
4%
Vitamin K
16.4 µg
14%
Electrolytes
 
 
Sodium
3 mg
0%
Potassium
236 mg
5%
Minerals
 
 
Calcium
10 mg
1%
Copper
18%
0.158 mg
Iron
0.30 mg
4%
Magnesium
12 mg
3%
Manganese
0.119 mg
5%
Phosphorus
36 mg
5%
Selenium
0.5 µg
1%
Zinc
0.35 mg
3%
Phyto-nutrients
 
 
Carotene-ß
0 µg
--
Crypto-xanthin-ß
0 µg
--
 
 
 

Health Benefits Of Pomegranates

As pomegranate is rich in dietary fiber both soluble and insoluble, it helps in improving digestion and regulating bowel movement. It has no calories or saturated fat and is recommended in weight reduction and cholesterol controlling diets.

The anti oxidant, punicalagin, is abundant in pomegranates. This, along with the tannins found in this fruit, may help in reducing incidences of heart disease including atherosclerosis, the narrowing of arteries caused by plaque due to high fat and cholesterol in diet.

The high Vitamin content develops resistance and immunity to diseases. Regular consumption of pomegranate is found to be effective against prostate cancer, diabetes and lymphoma disease.

Uses of Pomegranates

Pomegranate juice has been a popular drink in Iran, India, USA and Canada. Pomegranate seeds are used as spice (called Anardana) in Indian and Pakistani cuisine. The seeds are also used in making curry and chutney. The dried arils are used in granola bars and fresh pomegranate as salad toppings, in yogurt and ice cream.

Pomegranate jams, jellies, molasses, martinis and wine is available too. A sauce made from pomegranate juice is used as salad dressing and to marinate meat. Pomegranate is used in Ayurvedic medicines for thousands of years.

Disclaimer

The information provided in this hub is not a substitute for professional medical advice. Please consult your physician, or health care provider before taking any home remedies or supplements.

How to De-Seed a Pomegranate

Pomegranate Mojito Recipe

Pomegranate Banana Smoothie

Pomegranate Martini Recipe

Pomegranate Soda Drink Recipe

© 2011 Rajan Singh Jolly

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    • rajan jolly profile image
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      Rajan Singh Jolly 5 days ago from From Mumbai, presently in Jalandhar,INDIA.

      Cajun I have not tried it so cannot comment. Sorry!

    • profile image

      CajunGuido 5 days ago

      Can a quartered unpeeled pomegranate be used in a juicer?

    • profile image

      Bibi 2 years ago

      Can you please clarify what kind of cloves you add for diarrhoea i suffer from ulcerative colitos and find great relief taking 10gm of powdered dried pomegranite skin

    • profile image

      Stellar Phoenix Review 4 years ago

      This content is wicked! You most certainly know how to keep a reader interested. Between your wit and your pictures, I was almost moved to start my own blog (well, almost..lol.) Great job. I really enjoyed what you had to say, and more than that, how you presented it. Too cool! Stellar Phoenix

    • rajan jolly profile image
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      Rajan Singh Jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA.

      You're welcome L.L.

    • L.L. Woodard profile image

      L.L. Woodard 4 years ago from Oklahoma City

      Thanks for the added info on drying the skins.

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA.

      L.L., the skins are dried in the shade. I'm glad you like the info. Thanks for sharing.

    • L.L. Woodard profile image

      L.L. Woodard 4 years ago from Oklahoma City

      Pomegranates are so refreshing to eat, I find. Have you dried the pomegranate skins, Rajan Jolly? If so, what method did you use?

      Great hub; voted up and Shared.

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA.

      @ Saloca - Glad you find the info useful. Thanks.

      @ jtrader - thanks for reading.

      @ NVB - Glad you like the info.

      @ SINewsome - Fresh pomegranate skins can be juiced manually. Thanks for stopping by.

    • SINewsome profile image

      Sophie Newsome 4 years ago from New York

      Can you juice the skin of a pomegranate? I know that a lot of antioxidants are in the rinds of many fruits.

    • NarcononVistaBay profile image

      NarcononVistaBay 4 years ago from California

      Inspiring! I have a pomegranate waiting in my kitchen!

    • jtrader profile image

      jtrader 4 years ago

      I've always enjoyed this fruit. I don't see as many trees around now.

    • Saloca profile image

      Saloca 4 years ago from Liverpool, UK

      Great article, very informative! I'm always on the look out for hubs like this! I really love pomegranates in smoothies *yum*

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Hi Bridgett,

      Nice to meet a like minded hubber and will be following you too. Thanks for appreciating the info and for the following. Appreciate the visit.

    • btulloh098 profile image

      Bridgett Tulloh 4 years ago from NC

      Great article. I love pomegranates. They are great to add to citrus-based salads too. Being healthy is one of my niches in hub-writing. Nice to see a fellow hubber writing with health in mind! Will follow!

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Tim, seedless pomegranates are available too! you could start with those.

      Thanks for coming by.

    • timtalkstech profile image

      timtalkstech 4 years ago

      Thanks for sharing this! It encourages me to try pomegranates but I really don't like eating the seeds - any suggestions?

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Thanks for sharing this useful information Anshu.

    • profile image

      anshu I was suffering from cough n cold in pregnancy.the skin boiled in water worked 4 years ago

      0

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Thanks sparkleyfinger. I'm glad you found it useful.

    • sparkleyfinger profile image

      Lynsey Harte 4 years ago from Glasgow

      Great hub, plenty of useful information in there! Thanks for taking the time to put it together!

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Thank you megafunhouse. Appreciate the visit.

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 5 years ago from From Mumbai, presently in Jalandhar,INDIA.

      @ FreezeFrame - thanks for appreciating it so much.

      @ megafunhouse - thanks.

      @ ITcoach - I'm glad you like these healthy food hubs. Appreciate the sharing and support.

      @ Joyette - I'm glad you have the info now. Maybe you can benefit with more pomegranate use. Thanks for being here.

    • Joyette  Fabien profile image

      Joyette Fabien 5 years ago from Dominica

      I have a pomegranate tree in my yard, but I have never used the fruit. I had no idea that it had so many heath benefits. Thanks for sharing this the information.

    • ITcoach profile image

      ITcoach 5 years ago from United States

      rajan jolly,

      Thanks for another awesome hub. Almost all of your hubs are a masterpiece of hard work. I cannot imagine such a nice piece of work. Thanks for sharing another healthy and delicious hub.

      Voted and shared with friends too

    • megafunhouse profile image

      Megafunhouse 5 years ago

      Nice information... infect health is more valuable for a human.

    • FreezeFrame34 profile image

      FreezeFrame34 5 years ago from Charleston SC

      Great informative hub! I want to run to the store and buy pomegranates right now!

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 5 years ago from From Mumbai, presently in Jalandhar,INDIA.

      @ TattooKitty - Thanks for stopping by.

      @ Alecia - Thanks for your input and visit.

      @ Hezekiah - Glad you found the info useful.

      @ Vicky - thanks for your continued support.

    • Vicky022389 profile image

      Victoria P 5 years ago from Orlando, Florida

      love your posts as usual! Never knew pomegranates were so good for you! I haven't had one since I was a kid.

    • Hezekiah profile image

      Hezekiah 5 years ago from Japan

      Great Hub, they are not so easy to eat, however taste nice. I didn't know about the nutritional value in them.

    • Alecia Murphy profile image

      Alecia Murphy 5 years ago from Wilmington, North Carolina

      Pomegranates are awesome. I just love how they taste but finding out how healthy they are makes me love them even more. This is some great information!

    • TattooKitty profile image

      TattooKitty 5 years ago from Hawaii

      Excellent article about the benefits of pomegranate. I've been quite intrigued and delighted with the fruit ever since reading the Persephone myth. Such a seductive and rich quality to its taste...love it!!

      Thank you for teaching me about this fantastic fruit. Voted up!

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 5 years ago from From Mumbai, presently in Jalandhar,INDIA.

      @ Gail Meyers - Thanks for reading and appreciating. I hope you are motivated enough to give them a try.

      @ Rick jones - Thanks for sparing time to read and comment.

      @ Maximizer - Thanks for visiting.

    • Maximizer profile image

      Maximizer 5 years ago from San Jose, Costa Rica

      Great info. Thanks a lot for sharing this!

    • Rick jones profile image

      Rick jones 5 years ago from London

      I've always bought pomegranate deseeded as it seemed like too much trouble, but thanks for the video I think I will give it a go myself

    • Gail Meyers profile image

      Gail Meyers 5 years ago from United States

      Great hub! I have never really enjoyed pomegranates. They are just not something I grew up eating, but I'm going to start. I just keep reading about the health benefits. Bookmarked and voted up!

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 5 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Thanks for your input, lfolk. Thanks for reading and commenting.

    • lfolk profile image

      lfolk 5 years ago from Florida

      Fantastic article! I use the concentrate with water and it has helped lower my blood sugar!

    • rajan jolly profile image
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      Rajan Singh Jolly 5 years ago from From Mumbai, presently in Jalandhar,INDIA.

      KDuBarry, glad you liked it enough to bookmark. Thanks for voting and sharing.

    • profile image

      KDuBarry03 5 years ago

      Wow, Rajan, I'm happy I drink pomegranate juice everyday! Thanks for sharing this great information, I have to bookmark this. Voted up and shared on facebook!

    • rajan jolly profile image
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      Rajan Singh Jolly 5 years ago from From Mumbai, presently in Jalandhar,INDIA.

      What a coincidence Denise! Thanks for reading and leaving your feedback and votes.

    • Denise Handlon profile image

      Denise Handlon 5 years ago from North Carolina

      I remember the first time my father brought a pomegranate home-we were fascinated with the tiny, tart flavored seeds it held. In my spiritual retreat, this past June, the pomegranate came up as a symbol of Passion, and that was the theme for that w/e: passion. I had to smile when I saw this hub written by you. Well done. Rated up and U/I

    • ar.colton profile image

      Mikal Smith 5 years ago from Vancouver, B.C.

      To be honest, it's hard to tell. I've started a new medication in that timeframe as well as trying acupuncture. It's hard to know what caused what.

      In any case, the suggestions all lead to better health and so I'm sure they have helped me to feel at least a little better. Thanks for your concern.

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 5 years ago from From Mumbai, presently in Jalandhar,INDIA.

      ar.colton, it's been 2 months since then. Is there some sort of benefit? I mean even a wee bit is a pointer to the effectiveness. I wish and pray that all these suggestions work for you. Do let me know.

      Thanks for keeping in touch.

    • ar.colton profile image

      Mikal Smith 5 years ago from Vancouver, B.C.

      Thanks for the link Rajan. I've heard of (and implemented) most of the suggestions on that page but there were a few that were new to me. Definitely giving them a try!

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 5 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Thanks for stopping by, Brett. I hope your partner benefits by this hub. I appreciate your good words.

    • Brett.Tesol profile image

      Brett Caulton 5 years ago from Thailand

      Well written and interesting hub. I actually ended up reading it as my partner text me 'how do you eat pomegranates!? They are really fiddly.' ... this should give her a few ideas and reasons to persevere lol.

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 5 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Thanks for stopping by HendrikDB and leaving your comment.

    • HendrikDB profile image

      HendrikDB 5 years ago

      This is a childhood fruit of mine. Loved it. Now i will enjoy it for its health benefits. Thanks.

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 5 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Injured lamb, I am happy to note that my hub has been of benefit to you. I appreciate your stopping by and leaving your comments.

    • Injured lamb profile image

      Injured lamb 5 years ago

      Never know that to DeSeed A Pomegranate can be done in such an easy way...thanks for the great job done rajan, I have learned much from you here...

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 5 years ago from From Mumbai, presently in Jalandhar,INDIA.

      @ AmnNoE, welcome to a new reader. Thanks for stopping by.

      @ MsDora, Thanks for reading,sharing and voting.

      @ ar.cotton, welcome to you too.Sorry to learn about your health condition. Thanks for stopping by, appreciating and voting it up. Extra oxygen intake by way of deep breathing has been demonstrated to remove a lot of physical problems due to the removal of accumulated toxins. Deep breathing for 2 minutes twice a day would give the body cells an extra dose of oxygen.

      Below is a link on home remedies for fibromyalgia. I hope it helps.

      http://www.organicfacts.net/health-benefits/home-r...

    • ar.colton profile image

      Mikal Smith 5 years ago from Vancouver, B.C.

      Rajan this is a great hub! I love pomegranates for the taste but have also been eating them for their medicinal properties. I have fibromyalgia and have read that anti-oxidant rich foods can aid in getting oxygen into the muscles. I can't be 100% sure that it helps but I know it's good for me so why not? I had no idea just how many benefits there were, especially from the skin! Voted up!

    • MsDora profile image

      Dora Weithers 5 years ago from The Caribbean

      Wow! There's so much to learn about the pomegranate. I recently started to eat it at the insistence of a friend. I will share this information with him. Thank you very much. Voted.

    • AnnNoE profile image

      AnnNoE 5 years ago from Roswell, New Mexico

      Wow! Who knew it could do all that?

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 5 years ago from From Mumbai, presently in Jalandhar,INDIA.

      @ Hello hello,learnner 365, Lady_E, thank you for reading and appreciating. I am glad the hub has been informative in many ways to you all. Thanks for voting up and useful too.

    • Lady_E profile image

      Elena 5 years ago from London, UK

      Thanks. This is very informative. I should eat more Pomegranates.

    • learner365 profile image

      Saadia A 5 years ago

      Very informative Hub about Pomegranates.I am a big fan of this fruit although the peeling part is a real task to do but in the end i guess its good to enjoy the fruits of your hard work :) Thank you for sharing the wonderful information with us.

      Voted up and useful!!!

    • Hello, hello, profile image

      Hello, hello, 5 years ago from London, UK

      A brilliantly written and very informative hub. I never knew all these benefits of Pomegranates. Thank you.

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 5 years ago from From Mumbai, presently in Jalandhar,INDIA.

      @ imkd, thanks for stopping by and leaving appreciative comments.

      @ sankari, a warm welcome to my new reader and I'm glad you found it informative. Thanks for reading and letting me know. I appreciate it.

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 5 years ago from From Mumbai, presently in Jalandhar,INDIA.

      JS, you are a lucky guy to have such a caring wife.Eat pomegranates,for her sake my friend.There are so many things we do in life that we don't want to and pomegranates surely won't hurt you. No more of philosophy my friend, I really appreciate your welcoming new hubbers in your inimitable style. I do read about it.

      Thanks for all the appreciation and I reciprocate it wholeheartedly.

    • sankari.nayagam profile image

      sankari.nayagam 5 years ago

      that was an informative hub!knew pomegranate has various good effects but never imagined that it has so much value! was a detailed hub!

    • imkd profile image

      imkd 5 years ago

      yummy ;) !!!

      Pomegranates is the most healthy fruit. I love this fruit.

      Really Nice Hub Friend :)

    • J.S.Matthew profile image

      JS Matthew 5 years ago from Massachusetts, USA

      Rajan, my wife wants me to eat the whole fruit (not the skin)! I know it is good for me (water, sugars, fiber...) but it is not my favorite fruit. I prefer to drink pomegranate juice mixed with something else. You are welcome for the vote and sharing. You have been a great commentor on my Hubs and I appreciate that! Great Hub!

      JSMatthew~

    • rajan jolly profile image
      Author

      Rajan Singh Jolly 5 years ago from From Mumbai, presently in Jalandhar,INDIA.

      @ Sunshine, thanks for being so supportive.

      @ JSMatthew, thanks for reading and I think your wife knows that pomegranates are good for health and so insists that you eat them. The seeds are as nutritious as the arils if not more plus you have the added health benefit of extra fiber.Thanks for the vote UP and sharing it.

      @ starstream, nice to have a new reader and it is great to know that the videos were helpful. I appreciate the input.

    • starstream profile image

      Dreamer at heart 5 years ago from Northern California

      I learned how to obtain the seeds and separate them from the peel. The videos were helpful. Thanks

    • J.S.Matthew profile image

      JS Matthew 5 years ago from Massachusetts, USA

      This is laid out very well with a lot of useful information. Nice job Rajan! It's funny because I am not a huge fan of pomegranates but my wife made me eat some of one today...then I came upon this Hub in the Feed! I think I enjoy the seeds the most. Nice job. Voted Up and Sharing.

      JSMatthew~

      JSMatthew~

    • Sunshine625 profile image

      Linda Bilyeu 5 years ago from Orlando, FL

      Another useful and yummy hub! I like pomegranates each and every way!