Pomegranate

Overview

Pomegranates are fruits that grow in a shrub that grows 5 to 10 m tall with spiny branches. The tree is long-lived, with some specimens from France lasting for two centuries. Their hard, woody skin houses the juicy, glassy seeds, whose sour taste is due to the low pH (4.4), while the intensely colored juice is due to polyphenols.

Pomegranates are an excellent source of dietary fiber and health-promoting nutrients, including vitamins C, A, folate and minerals (potassium).

Pomegranates are also rich in unsaturated fatty acids, such as the Omega 5 punicic acid, which is found in approximately 70% of pomegranate seeds. Fresh pomegranate is also a good source of fiber to consider.

Nutritional values per 100g / Percent RDA

(daily reference dose)*

Energy
(kcal):

Fats
(g/1%):

Carbohydrates
(g/12%):

Proteins
(g/6%):

Dietary fiber
(g/25%):

Iron (mg/3%):

Potassium (mcg/9%):

Copper (mg/31%):

Vitamin B1 (mg/10%):

Folate (mcg/17%):

Vitamin C (mg/20%):

Vitamin K (mcg/24%):

ORAC score**/100 g: 2341

Top benefits

Multiple studies, carried out on pomegranates, have reported effects such as improving blood pressure, preventing inflammation and cancer, but also modulating the intestinal microbiota.

Pomegranate ellagitannins may cause the production of a compound in the gut (urolithin A) capable of reducing inflammation in the brain and delaying the onset of cognitive diseases.

The antioxidant properties of pomegranates can stimulate cerebral blood flow, resulting in increased memory performance.

Did you know that…

The peel of pomegranates contains a higher amount of polyphenols compared to the seeds, which is why it is used to obtain supplements or ingredients with high nutritional value.

Quote essential information:

Polyphenols in pomegranates have shown promising neuroprotective effects that could help prevent Alzheimer's.

The tips and the tricks our:

Eat the pomegranate rather than juice it; the seeds are nutritious.

Cut the pomegranate in half and then hold the fruit over a bowl, tapping it gently with a spatula until all the seeds fall out.

Keep the remains of the pomegranate, the peel and the white skin, to prepare infusions or decoctions.

Pomegranates can be the secret ingredient in baked meat or vegetable dishes.

*NUTRITION DATA SOURCE: https://www.nutritionvalue.org

**Oxygen Radical Absorbance Capacity = This index measures the antioxidant capacity of the fruit. High values imply a strong antioxidant capacity, which implies a low oxidation process, essential in protecting the body against the negative effects of free radicals.