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Health benefits of pomegranate


This peculiar fruit begins to appear in our markets in mid-September and remains in good condition until the end of January. It is an autumn fruit, but no less refreshing, it provides us with water, potassium, antioxidants and stands out for its versatility, as it is ideal for salads, stews and desserts.

This peculiar fruit begins to appear in our markets in mid-September and remains in good condition until the end of January. The pomegranate is an autumn fruit, but no less refreshing, it provides us with water, potassium, antioxidants and stands out for its versatility, as it is ideal for salads, stews and desserts.

Nutritional properties of pomegranate

As for food, food is often sought to protect us from all ills and cure any pain or disease. The pomegranate can become one of those foods that become deified. We must bear in mind that, although the pomegranate is a food with many benefits and nutritional properties for our health, it does not work magic.

Folic acid

Among the fruits, the pomegranate is one of those that contains the highest amounts of folic acid or vitamin B9 . Remember that this vitamin is very interesting in pregnancy due to its involvement in fetal development , so pomegranate can be a good dressing in salads for pregnant women, although we must not forget that folic acid supplementation is currently recommended for a few months prior to conception.

Vitamin C

Although when we talk about vitamin C we usually think of citrus fruits and kiwi, pomegranate is also a good source of this vitamin, although it contains somewhat lower amounts, so for those who do not feel a special attraction for oranges and mandarins, pomegranate is a good option to take this vitamin.



Pomegranates also provide us with fiber, which is precisely what is going to be responsible for delaying the absorption of sugars in our body, causing the increase in blood glucose to be slower and more progressive, and ultimately less. That is why the consumption of whole fruits is related to health benefits, while the consumption of juices or other by-products in which fiber is lost is not related to these benefits.


The main macronutrient present in pomegranates are simple carbohydrates , sugars in the form of fructose that will be in greater quantity as the fruit is more mature. However, this content should not scare us, remember that the sugar present in fruits is not considered among the free sugars that should be avoided.


Pomegranates, like most fruits, are rich in water , since 80% of their edible portion is water .


A characteristic mineral element of vegetables and fruits is potassium, and the pomegranate is no exception, with 247mg per 100g, the pomegranate is a good source of this element that is involved in multiple functions of our body , including muscle contraction and with it the proper maintenance of the heart rate.

Beta carotene

Carotenes are deep orange-red pigments found in plants and fruits. Beta carotene is the most common form of carotene in plants. Vegetable carotenoids are the main dietary source of provitamin . Vitamin A helps in the formation and maintenance of healthy teeth, soft and bone tissues, mucous membranes and skin.


Pomegranates provide us with other interesting compounds such as flavonoids , specifically tannins and anthocyanins, and acids such as citric and malic acid . We speak with compounds with antioxidant properties . The tannins give the characteristic astringency of the pomegranate and that we can notice in an exaggerated way when we consume a piece of the whitish fibers that separate the pomegranate grains. Anthocyanins, for their part, give them their characteristic reddish color.

Nutritional composition

As we can see in the table, in its composition of macronutrients (carbohydrates, fats and proteins) it is only worth highlighting carbohydrates , but in terms of micronutrients (vitamins and minerals, mainly) things change, because pomegranates They provide us with potassium, folic acid, vitamin C, carotenoids …


Health benefits

  • For children : pomegranates are usually well accepted by the little ones at home, for their striking color, their crunchy texture and their small granites. In addition, once shelled it can be kept well to take away as a snack or breakfast or it can be added to other dishes to contribute to an adequate intake of fruit.
  • For situations of constipation : pomegranates also contribute to the consumption of fiber and this to the decrease of the fecal bolus throughout the intestine, so its consumption can contribute to improve intestinal transit despite what popular culture has made us believe some occasions when it is said that too much pomegranate can constipate
  • For people with eating disorders : the treatment of any eating disorder is complex and multidisciplinary together with a specialist psychologist, however, within the foods that can be offered to a person suffering from a disorder such as bulimia in which they occur vomiting episodes, a food such as pomegranate will be suitable, both for its potassium content, which will help to replace the losses of this mineral, and for its low calorie reputation.
  • For after exercise : after a sport, in which sweating will have made us lose water and minerals, and muscle work will have used up glycogen, a food with water, potassium, sodium, although little, and sugars that can help us help to recover, along with other foods, depending on the type of sport, duration and intensity of exercise that we have done.

When taking it is not recommended

  • In cases of kidney disease : if kidney failure causes a limitation in potassium intake, the amount of this mineral that is consumed in vegetables and fruits such as pomegranate will have to be measured.
  • In cases of diverticulosis : the issue of seeds in diverticulosis is controversial, but in case our digestive doctor recommends eliminating foods rich in seeds or seeds, pomegranate is one of them.
  • In people who suffer from dental problems : pomegranate granites are not particularly hard, but we must bear in mind that their small seeds can remain between the teeth or in small holes in the gums after tooth extraction and could lead to infection if not clean properly.


What you should know…

  • Season : they are typical of autumn and their season extends to part of winter, as we start to see them in September and they remain in good condition until the end of January.
  • Benefits : they are a good source of potassium, and we cannot neglect their contribution in vitamin C and fiber, as well as contributing to hydration of the body.
  • Ideal for : pomegranates are a fantastic way to introduce fruit to those who tend to take it due to its great versatility, since we can include them, in addition to desserts, in salads, stews and different types of accompaniments or dressings.


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