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Nutritional Value of Pomegranate You Should Know


Nutritional Value of Pomegranate You Should Know

Pomegranate has been a famous fruit rich in nutrients. The studies and research show that nutritional value of pomegranate is good source of every beneficial contents. It seems that everyone has known already how does it look and taste.

Pomegranate has round shape with thick skin. Inside the skin, there are aril or seeds which are usually eaten and contains lots of benefits for health.

The aril is red and shiny like rubies. The look of the arils is so tempting and make anyone who sees it want to taste it.

nutritional value of pomegranate

Pomegranate Nutritional Value, the Beneficial Source

Pomegranate tastes sweet and sour. It can liven up the mood because it’s so refreshing. However, it’s not only delicious but also beneficial. Here are the fact of pomegranate nutritional value that you have to know.

– Calories

The calories contain per 100g serving is moderate which only 83 calories. However, pomegranate doesn’t contain cholesterol or any saturated fats. Therefore, it is healthy fruit that you should try.

– Fiber

Pomegranate is rich in fiber. It consists of soluble and insoluble fiber. Per 100g serving, the fiber contained is 4g. Fiber is good for maintaining digestive health. Thus, you will have better digestion.

It is good to consume pomegranate if you are in diet program to lose weight. Because it can make your digestion smooth. If you have cholesterol problem, the fiber in pomegranate will help to remove bad cholesterol from your body.

– Ellagitanin

Pomegranate contains ellagitannin in the form of punicalagin and Granatin B. Ellagitannin is good at lowering risk of heart disease and cancer caused by free radicals inventing body.

Free radicals are harmful because they can increase the risk of several serious health problems. Thus, it is important to protect body from free radicals.

Read: Fruit crops and their benefits

– Vitamin C

Vitamin C is found in pomegranate and considered as good antioxidant. It can help to improve immune system.

There is 17 % vitamin C contained in pomegranate per 100g of daily needs. Vitamin C is a good fighter against infection. Thus, eating pomegranate regularly will help you to stay strong even in unpredictable weather.

Pomegranate has other benefits which taken from its leaf. Here are medical disorder that can be treated by pomegranate leaf.

– Digestive Problem

If you have digestive problem like constipation you can drink a tea made of pomegranate leaf to cure the problems.

If you have got diarrhea, you can make pomegranate leaf juice. To improve the taste, you can mix it with the fruits. Today, capsule made of pomegranate leaf has available in the market.

– Skin Inflammation

If you happen to get skin problem like eczema, you can treat it with pomegranate leaf. Eczema can be seen by the sign of active inflammation on the skin causing on bubles or small blisters. To treat it, you can gently apply powder made of pomegranate leaf to the skin.

– Cough

To treat cough, you just need to dry some pomegranate leaf. Then, boil them and separate the water from the leaf. When the water gets warm, you can drink it regularly until the frequency of your cough is reduced.

For depth analysis of nutrients, see the table below:

Nutrition value per 100 g. Pomegranate (Punica granatum), Fresh, ORAC value 2341 µmol TE/100 g.
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 9.5%
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 5.5%
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-alpha 0 µg
Crypto-xanthin-beta 0 µg
(Source: USDA National Nutrient data base)

Pomegranate is healthy fruit offering bunch of benefits taken from the aril to the leaf. No wonder that lots of producers try to expand pomegranate products for health benefits. The improvement of pomegranate products has progressed.

However, it is better if you plant pomegranate in your own backyard so you can take the benefits directly from your garden because nutritional value of pomegranate is amazingly high. Hence, consuming natural pomegranate juice is much better because it is nature’s drug which has no side effects.

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