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This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Pomegranates Nutritional Information (per 100g)

Water: 77.9 g
Calories: 83 kcal
Protein: 1.7 g
Carbohydrate: 18.7 g
Dietary fiber: 4 g
Sugars: 13.7 g
Fat: 1.2 g
Saturated fat: 0.1 g
Monounsaturated fat: 0.1 g
Polyunsaturated fat: 0.1 g
Vitamin C: 10.2 mg
Vitamin B1: 0.1 mg
Vitamin B2: 0.1 mg
Vitamin B3: 0.3 mg
Vitamin B6: 0.1 mg
Vitamin B9: 38 μg
Vitamin E: 0.6 mg
Vitamin K: 16.4 μg
Calcium: 10 mg
Iron: 0.3 mg
Magnesium: 12 mg
Phosphorus: 36 mg
Potassium: 236 mg
Sodium: 3 mg
Zinc: 0.4 mg

The pomegranate tree is a fruit tree probably originally cultivated in modern day Iran; but now grown as a commercial crop throughout parts of the Middle East, Africa and Asia, and consumed on almost every continent. With a distinctive, tart, sweet-and-sour taste, the pomegranate is available in raw form or juiced, and even the peel can be used in order to make a variety of dishes, from juice blends to cakes. With a vast amount of research into its potent health promoting properties and phytonutrient content, the pomegranate is a fantastic health food.

Essential vitamins and minerals are not pomegranate’s strong point, but the pomegranate does contain a decent amount of vitamin C and dietary fibre. One pomegranate (282g) contains 48% of your Daily Value (DV) of vitamin C, and 44% DV of fibre. Vitamin C is usefulfor pretty much everything from gum health to iron absorption, and fibre is excellent for the digestive tract. In addition, the 19% DV of potassium is an extra bonus to your cardiovascular health.

The real strength of the pomegranate fruit, however, lies not in the decent amount of dietary fibre present, but in the potent antioxidant, cardiovascular, cancer-fighting, neurological and anti-microbial effects. An experiment on oxidative stress in elderly people showed antioxidant and anti-aging effects on those elderly people who drank pomegranate juice twice a day for a month. That’s a quick effect!

In addition, pomegranate is widely regard as a heart healthy food: there is certainly proof that it lowers systolic blood pressure, in addition to preventing atherosclerosis, and protecting the cardiovascular system, as this review notes. Beyond this, pomegranate is a renowned cancer fighter, preventing the proliferation of cancer, metastasis (movement from one part of the body to the other) and inducing apoptosis (cell suicide) in a number of different cells in vitro, such as breast and colon cancer.

On top of that, there are some other possible avenues of exploration. Research done on the possible benefits to Alzheimer’s disease demonstrated that (in experimental models of Alzheimer’s in rats), pomegranate delayed the onset of the disease and improved cognition. Finally, pomegranate appears to have a broad anti-microbial effect, as this review summarises.