The benefits of pomegranate and its seeds

The pomegranate and its edible seeds are native to Iran and Iraq, but the fruit has become a favorite around the world – and not because it’s easy on the eyes. The seeds of the pomegranate (the pulp of the pomegranate is not edible) are rich in antioxidants, and clinical trials have found that they can play an effective role in preventing heart disease and cancer.

The pomegranate and its seeds with a source of nutrients

The pomegranate contains about 65 cal./100 gr, is rich in pectin, tannin, antioxidants, flavones, broom-type fiber, vitamins E, C, B1, B2, B3, B9, phosphorus, copper, iron, zinc, calcium and very rich in manganese and potassium

Pomegranate benefits

Pomegranate is a great antioxidant food, with magnificent benefits for the cardiovascular system. The antioxidants in pomegranate lower LDL cholesterol, and inhibit LDL cholesterol oxidation and platelet aggregation. In a human study conducted in Iran, pomegranate juice lowered cholesterol levels in patients with diabetes.

Cellular studies show that antioxidant compounds called ellagitannins in pomegranate kill some types of cancer cells. Pomegranate has also shown activity against breast cancer in cells in vitro.

If you incorporate pomegranate into your daily diet, you will be providing 40% of the amount of Vitamin C that an adult need on a daily basis. It is also a rich source of folic acid and antioxidants.

Helps control weight with pomegranate

As with many fruits, pomegranate seeds are low in calories and high in fiber. According to the US Department of Agriculture, for optimal health on a 2,000-calorie diet, you should consume 2 cups of fruit and 2 cups of vegetables per day. Pomegranate seeds and other high-fiber foods, such as whole grains, can reduce the risk of developing chronic diseases and help control weight. Provides vitamins C and K:

Pomegranate seeds are a good source of two essential vitamins, C and K. A 100-g serving of raw edible seeds offers 10.2 mg of vitamin C, or 17 percent of the recommended daily value. Vitamin C aids in immune system function, wound healing, promoting healthy gums, and the manufacture of collagen and elastin. Vitamin C also favors the absorption of iron. Vitamin K is important for maintaining strong and healthy bones and proper blood clotting.

The seeds of the pomegranate also help prevent diseases of inflammatory origin, reduce the risk of cancer, help prevent and treat heart disease, help fight allergies, help strengthen and stimulate the immune system, help prevent hardening of arteries among other benefits.

Pomegranate recipe for a rich salad:


  • ½ cup toasted chopped walnuts
  • 3 chives, chopped
  • Seeds of 1 large pomegranate
  • 3 tablespoons olive oil
  • 3 tablespoons of chopped parsley
  • Salt and pepper to taste
  • Lettuce mix


Combine the walnuts and chives in a serving bowl. Add the pomegranate seeds, olive oil, parsley, salt, and pepper. Serve over mixed greens.

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