Not sure whether to add Pomegranate to your daily diet? Well, the facts listed below might just help to conclude better. Surprisingly, like other fruits and vegetables, even Pomegranate contains abundant unique and beneficial properties for our health, healing, and prevention. Although it has been used for thousands of years, in recent years the popularity of the pomegranate fruit has been greatly amplified. There are many ways you can incorporate this fruit into your daily life. Let’s learn more about Pomegranate and see how you can reap these benefits and how it can help improve your health and well-being. So, let’s find out how Pomegranate on daily basis can help you improve your health and fitness.

A Lot About Pomegranate

Pomegranate is one of the amazing and healthiest fruits found on earth. The pomegranate is native from Iran to the Himalayas in northern India and was cultivated and naturalized over the whole Mediterranean region since ancient times. It is widely cultivated throughout India and the drier parts of southeast Asia, Malaya, the East Indies and tropical Africa. The tree was introduced into California by Spanish settlers in 1769. In this country, it is grown for its fruits mainly in the drier parts of California and Arizona. Pomegranate has a  tough outer skin which features leathery texture and is orangish red in color and fleshy red or pink from inside with tiny seeds. Interior structure of the fruit is separated by white, thin, spongy, membranous, bitter tissue into discrete compartments. Such sections, packed as sacs, filled with tiny edible sweet, juicy and fruity, pink arils encasing around a single, angular, soft or hard seed. On an average, each fruit measures about 6-10 cm in diameter and weighs about 200 gm. This fruit is one of the most popular, nutritionally rich fruit with unique flavor, taste, and health-promoting characteristics. Together with sub-arctic pigmented berries and some tropical exotics such as mango, it too has unique qualities of functional foods, often called as “super fruits.”

Botanically, Pomegranate tree it is a small size fruit-bearing deciduous tree belonging to the Lythraceae family, of genus: Punica. The tree is thought to have originated in the Persia and Sub-Himalayan foothills of Northern India. Scientific name: Punica granatum. Pomegranate tree grows to about five and eight meters tall. It is grown on a large scale in India and many other parts of the world. This fruit can be cultivated throughout the year.

Fun Facts about Pomegranate

Let’s discuss some fun and confound facts of Pomegranate.

  •  Pomegranate can be stored for two long months in the refrigerator.
  • Pomegranate trees can live for over 200 years.
  • Pomegranates do not contain cholesterol or saturated fats.
  • Pomegranates belong to the berry family.
  • Pomegranate trees are grown commercially and domestically (in home gardens).
  • Each pomegranate contains hundreds of edible seeds.
  • Pomegranates will make a metallic sound when tapped when ripe
  • In the Ancient Greek mythology, the pomegranate was also known as the “fruit of the dead”

Nutritional Value of Pomegranate

One serving (87 grams) — 1/2 cup — of pomegranate seeds contains (3, 4):

  • 72 calories
  • 16.3 grams carbohydrates
  • 1.5 grams protein
  • 1 gram fat
  • 3.5 grams fiber
  • 11.9 grams sugar
  • 14.3 micrograms Vitamin K-Vitamin K is an essential nutrient necessary for responding to injuries – it regulates normal blood clotting.
  • 8.9 milligrams Vitamin C-Vitamin C, also known as ascorbic acid, is necessary for the growth, development, and repair of all body tissues. It’s involved in many body functions, including the formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.
  • 33 micro-grams Folate– Decrease risk of birth defects. Adequate folate (or folic acid) intake is essential during pregnancy to protect against miscarriage and neural tube defects in the fetus.
  • 205 milligrams Potassium-Getting enough of potassium can help your heart in many ways: Better blood pressure: A diet high in fruits, vegetables, and fat-free or low-fat dairy foods can help cut systolic blood pressure by more than 10 points in people with high blood pressure.
  • 0.07-milligram Vitamin B6– Vitamin B6 in your diet is of great significance. This water-soluble vitamin is helpful in treating a vast number of problems related to the heart and skin, as well as depression, fatigue, the nervous system and much more.
  • 31 milligrams Phosphorus -Phosphorus is regularly noted as the second most profuse mineral in the human body and is the second most important element when it comes to maintaining bone health and integrity, behind calcium.

Health Benefits of Pomegranate

Pomegranates are healthy in their own right way. Like strawberries, they’re a rich source of vitamin C and anti-oxidants, not to mention fiber and anti-inflammatory properties but more than that, studies show eating the fruit and/or drinking pomegranate juice can help protect against disease, like certain cancers and Alzheimer’s. It also provides protection against heart disease, cancer, and cognitive impairment. Let’s check some of these amazing health benefits in detail.

1. Protects against Heart Disease

Pomegranate phytochemicals reduce LDL oxidation (a contributor to atherosclerotic plaque development). Pomegranate phytochemicals have blood pressure-reducing properties. In a study of patients with severe carotid artery blockages, after one ounce of pomegranate juice daily for one year, there was a 30 percent reduction in atherosclerotic plaque. In striking contrast, in the participants who did not take the pomegranate juice atherosclerotic plaque increased by 9 percent.

2. Fights Cancer

The high amounts of anti-oxidants, vitamin A, vitamin C and iron in pomegranates fight against free radicals, stopping them from damaging cells. Pomegranates thus prevent many cancers, especially prostate cancer, breast cancer and lung cancer

3. Treats Fertility Problems

These seeds have really high estrogenic properties and therefore could be the answer to your fertility problems.

4. Adds Shine & Luster to Hair

One of the major advantages of pomegranate seeds is that the oil derived from this can be used as a carrier oil with other oils like jojoba oil or almond oil. So, are you dying for lengthy, soft, and shiny locks? Then here you go.

5. Strengthens Dull Hair

Heat pomegranate oil till it becomes mildly hot and massages your hair with it. Wrap your hair with a towel and wait for about 30 minutes before you rinse it off with a shampoo or conditioner. Being rich in essential fatty acids and punicic acid, it will strengthen all the dull strands and give your hair a natural gloss.

6. Treats Skin Infections

People suffering from inflammatory and other skin problems like eczema, psoriasis need not worry about a homemade remedy because here it is. Pomegranate seeds have really good anti-microbial and anti-inflammatory properties. This, therefore, helps in relieving you of the mentioned skin infections.

7. Provides Sun Protection

Pomegranates are a great way of countering the damaging effects of the sun. They contain a number of antioxidants that protect your skin against free radical damage. They also prevent skin cancer, relieve sunburn and reduce the signs of sun damage. It provides protection against skin cancer as it contains a large amount of ellagic acid, a polyphenol antioxidant which inhibits the growth of skin tumors.

8. Promotes Anti-Aging Benefits

Pomegranates possess anti-aging properties, thus rejuvenating your skin both internally and externally. Pomegranate juice is beneficial for the skin that is damaged due to sun exposure or aging. The oil from pomegranate seeds helps strengthen the epidermis thus reducing or delaying wrinkles. This fruit repairs skin damage to provide you with smooth and youthful skin and extends the life of the cells that are involved in the production of collagen and elastin. The collagen and elastin pump up your skin and render it elasticity, thus keeping it youthful and minimizing the occurrence of wrinkles.

9. Aids in Cell Regeneration

Skin damage often leads to problems like pigmentation and age spots. Pomegranates are beneficial in this regard as they protect the epidermis (outer layer of the skin), and facilitate skin cell regeneration in the epidermis and dermis (inner layer). They aid in the production of naturally occurring antioxidants in your body that help in regeneration of skin cells. In this way, they help in increasing circulation and aiding in tissue repair and wound healing.

10. Heals Dry Skin and Cracks

Do you suffer from cracked or dry skin? Apply the pomegranate seed oil on a regular basis and you can kiss goodbye to those cracks.

11. Prevents Diarrhea

Pomegranate has been said to be a great natural remedy for diarrhea due to its natural astringent properties. But, consuming too much pomegranate juice could cause constipation.

12. Promotes Weight Loss

Another pomegranate health benefits are that it is high in antioxidants. If taken daily, it can help you in controlling your body weight. You can take the fruit in your daily diet and lose those extra calories. The high fiber content will also make sure that people feel more satiated after its consumption.

13. Prevents Dental Problems

Consuming one glass of Pomegranate juice daily can prevent dental plaque. A recent study revealed that the polyphenols, tannins, and ellagic acids contained in a pomegranate can help inhibit the colony formation of plaque-causing bacteria.

14. Maintains Blood Pressure

Pomegranate juice when taken daily, can reduce high blood pressure up to 5%. This reduction in systolic blood pressure can reduce the chances of stroke.

15. Improves Bone Health

Pomegranate, if taken daily can give strength to bones and prevents osteoarthritis. As we age; our bone density can decrease to an alarming level. To prevent and even reverse this damage, consuming pomegranate or pomegranate extracts might be helpful. When pomegranate is fed to the mothers, even the unborn child is shown to have more calcified bones.

16. Maintains Healthy Arteries

There is a phenomenon of a plaque like a build-up occurring on the arteries. This can be removed with the daily intake of pomegranates. This also prevents the chances of further build up.

17. Helps Improve Cholesterol Levels

It also has abundant amounts of good fatty acids, thereby helping your body raise its level of good cholesterol.

18. Boosts Immunity

A medium sized pomegranate contains 15% of the daily required vitamin C, which is very essential for a good immune system. So a pomegranate a day could improve immunity and keep the doctor away.

19. Aids Digestion

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. While there are conflicting beliefs and research on whether pomegranate juice helps or worsens diarrhea, most doctors recommend avoiding it until you are feeling better and your symptoms have subsided.

20. Contains Anti-inflammatory Property

Pomegranate juice is a powerful anti-inflammatory because of its high concentration of antioxidants. It can help reduce inflammation throughout the body and prevent oxidative stress and damage.

A Few ways to Have Pomegranate

  • Use Pomegranate Seeds to Garnish Meat Dishes
  • Add Pomegranate Seeds to Avocado Toast
  • Add Pomegranate Seeds to Drinks
  • Eat Pomegranate Seeds Out of Hand
  • Sprinkle Pomegranate Seeds on Desserts
  • Make Pomegranate Condiments
  • Make Pomegranate Juice
  • Add Pomegranate Seeds to Salads
  • Serve Pomegranate Seeds With Olives
  • Make Pomegranate Dip


After conducting an extensive amount of research and analysis of the pomegranate fruit and giving you’ll the information about the same, I hope each one of you add Pomegranate to your daily diet and make your life healthy, fit and disease free. So now with this new knowledge, grab a pomegranate and eat, drink, and be merry.