Nutritional Content in Pomegranate fruit

Certainly! Pomegranates are not only delicious but also packed with a variety of nutrients that offer numerous health benefits. Here’s a detailed breakdown of the nutritional content found in pomegranate fruit:

Nutritional Content of Pomegranate

Basic Information

  • Scientific Name: Punica granatum
  • Common Name: Pomegranate
  • Serving Size: 1 medium pomegranate (about 282 grams)

Macronutrients

  • Calories: 234 kcal
  • Carbohydrates: 52.7 grams
    • Fiber: 11.3 grams
    • Sugars: 38.6 grams
  • Protein: 4.7 grams
  • Fats: 1.6 grams

Vitamins

  • Vitamin C: 28.8 mg (48% of the Daily Value, DV)
  • Vitamin K: 46.2 mcg (58% of the DV)
  • Vitamin E: 1.7 mg (11% of the DV)
  • Vitamin B6 (Pyridoxine): 0.8 mg (47% of the DV)
  • Thiamin (B1): 0.1 mg (7% of the DV)
  • Riboflavin (B2): 0.1 mg (6% of the DV)
  • Niacin (B3): 1.7 mg (11% of the DV)
  • Folate (B9): 57.4 mcg (14% of the DV)

Minerals

  • Potassium: 665 mg (19% of the DV)
  • Phosphorus: 80.6 mg (8% of the DV)
  • Magnesium: 12.1 mg (3% of the DV)
  • Calcium: 20.7 mg (2% of the DV)
  • Iron: 0.8 mg (4% of the DV)
  • Zinc: 0.4 mg (3% of the DV)
  • Copper: 0.4 mg (20% of the DV)
  • Manganese: 0.7 mg (35% of the DV)

Antioxidants and Phytochemicals

  • Antioxidants: Pomegranates are rich in antioxidants, particularly punicalagins and punicic acid, which are found in the fruit’s arils (seeds) and juice.
  • Polyphenols: High levels of polyphenols, including tannins and anthocyanins, contribute to the fruit’s antioxidant properties.
  • Flavonoids: Pomegranates contain flavonoids like quercetin and kaempferol, which have anti-inflammatory and anti-cancer properties.

Health Benefits

  1. Heart Health:
    • The antioxidants in pomegranates can help reduce oxidative stress and inflammation, which are risk factors for heart disease.
    • Punicic acid, a type of conjugated linoleic acid, may help lower triglycerides and improve cholesterol levels.
  2. Anti-Inflammatory Properties:
    • Pomegranates contain compounds that can help reduce inflammation in the body, which is linked to various chronic diseases.
  3. Cancer Prevention:
    • The high levels of antioxidants and anti-inflammatory compounds in pomegranates may help prevent the growth of cancer cells and reduce the risk of certain cancers, such as prostate and breast cancer.
  4. Digestive Health:
    • The fiber content in pomegranates can aid in digestion and promote a healthy gut.
  5. Immune Support:
    • Vitamin C and other antioxidants in pomegranates can boost the immune system and help fight off infections.
  6. Skin Health:
    • The antioxidants and vitamins in pomegranates can help protect the skin from damage and promote a healthy complexion.
  7. Joint Health:
    • Pomegranate extract has been shown to have potential benefits for joint health, including reducing symptoms of arthritis.

Example Nutritional Breakdown per 100 grams

  • Calories: 83 kcal
  • Carbohydrates: 18.7 grams
    • Fiber: 4 grams
    • Sugars: 13.7 grams
  • Protein: 1.7 grams
  • Fats: 0.6 grams
  • Vitamin C: 10.2 mg (17% of the DV)
  • Vitamin K: 16.4 mcg (20% of the DV)
  • Potassium: 236 mg (7% of the DV)
  • Folate: 20.2 mcg (5% of the DV)

Conclusion

Pomegranates are a nutrient-dense fruit that offers a wide range of health benefits. Their high content of antioxidants, vitamins, and minerals makes them an excellent addition to a balanced diet. Whether you are looking to improve heart health, reduce inflammation, or boost your immune system, pomegranates can be a valuable part of your nutritional plan.

Sustainable farming of Pomegranate in Solapur region, Maharashtra

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