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Pomegranate Nutrition & 10 Health Benefits

There are a lot of pomegranate nutrition that we should know, because it has many health benefits for us. According to some research, there are health benefits of pomegranate juice such as improve immunity, keep healthy skin, lowering cholesterol, prevent heart attack and more.


One pomegranate provides 40 percent of your daily vitamin C requirement. Pomegranates also contain folate, fiber, potassium, niacin, vitamin A and E. Anthocyanidins in the pomegranate has antioxidant and anti-inflammatory properties, which lower cholesterol and blood pressure, protect teeth, prevent osteoarthritis, Alzheimer's disease, breast cancer, leukemia, lung cancer and prostate cancer.

Pomegranate nutrition facts


Calories in pomegranate every 100 gr is 83 calories, in the same size pomegranate has no cholesterol content at all. Pomegranates are rich in antioxidant polyphenols, such as tannins and anthocyanins. Medical research has shown that people who consumed pomegranate juice every day can feel a variety of benefits, which decreased cholesterol levels, obtain more vitamin C, and increases blood flow to the heart. This means that pomegranate juice is also effective to keep the heart to stay healthy and reduce the risk of heart disease and stroke.

Fresh pomegranate nutrition value per 100 g.
(Source: USDA National Nutrient data base)
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-ß 0 µg --
Crypto-xanthin-ß 0 µg --

Pomegranate health benefits


1. Protect the heart
A study published in the Proceedings of the National Academy of Sciences found that pomegranate juice to fight hardening of the arteries and related diseases such as heart attack and stroke. Pomegranates prevent the buildup of plaque in the arteries and can shed the previous plaque buildup.

2. Lowering bad cholesterol
Pomegranates can reduce levels of bad cholesterol or low density lipoprotein (LDL), which should be avoided. Pomegranate can also menungkatkan levels of HDL or good cholesterol in the body.

3. Against cancer
Pomegranate fruit intake may also help fight many types of cancer including breast, lung and prostate cancer. Pomegranate also reduces the risk of cancer.

4. Lowering blood pressure
Pomegranate fruit is best eaten to keep your heart healthy. Pomegranate can lower blood pressure levels and give health to your heart.

5. Regulate the metabolic syndrome
Eating pomegranates can make your body properly regulate sugar levels, improve insulin sensitivity, reduce inflammation, and other issues related to the metabolic syndrome. This was evident in the study in the journal Food and Function.

6. Anti aging
Pomegranate contains antioxidants that can fight free radicals. So eat pomegranates regularly can slow aging.

7. Renal protective
A recent study reported in the journal Renal Failure proven that pomegranate extract to be effective renal protection from damage and harmful toxins.

8. Protect your baby's brain
A study published in Pediatric Research found that drinking pomegranate juice during pregnancy helps protect the newborn brain after a traumatic birth.

9. Immune system improvement
Both fruit and pomegranate juice has vitamins and nutrients that can improve the body's immune system. So eating pomegranate will make your immune system increases.

10. Anti-allergy
There are polyphenol compounds in pomegranates that have properties to reduce the biochemical processes associated with allergic symptoms.


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