The name of the pomegranate fruit is derived from Latin and literally means seeded apple. Pomegranates have a thick, red-hued skin and a hexagonal, rounded shape. They are between a lemon and grapefruit in size. The edible portion of this fruit are the juicy berries or seeds. An average pomegranate contains roughly 600 juicy seeds that are encapsulated in white pith. The pomegranate fruit is nutrient-rich as well as an excellent source of a group of phytochemicals, or healthy plant-based compounds, called polyphenols.
Calories and Carbohydrates
The edible portion of the pomegranate fruit is small in comparison to the size of the whole fruit. To eat this fruit you scoop out the juice sacs or seeds, known as arils and leave the tough skin behind. According to ELook.org, one medium-sized pomegranate, about 3 and 3/8-inches in diameter, offers 104 calories, 0 g of fat, 1 g of protein and 26 g of carbohydrates. Most of the calories come from carbohydrates, an essential nutrient needed in large quantities daily. Carbohydrates, according to the Mayo Clinic, are the primary source of energy for your brain, muscles and cells.
Vitamins
The pomegranate is a good food source of two essential vitamins, C and K. The edible portion of one medium-sized fruit offers approximately 9 mg of vitamin C or 15 percent of the recommended daily value, or DV, for this nutrient and a little more than 7 micrograms (mcg) of vitamin K, or 11 percent of the DV. Vitamin C aids in immune system function, wound healing, promotes healthy gums and is needed for manufacturing collagen and elastin. It also enhances iron absorption. Vitamin K is important for maintaining strong, healthy bones as well as proper blood clotting.
Polyphenols
Pomegranates, like other fruits and vegetables are rich in a group of phytochemicals, or compounds found in plant foods that fight disease, known as polyphenols. Specific polyphenols found in pomegranates include anthocyanins, quercetin and tannins. These phytochemicals may offer anti-cancer and heart health benefits. Some of the health benefits of anthocyanins, according to Ronald Wrolstad of Oregon State University, are that they have anti-viral, anti-inflammatory and anti-microbial properties.
References
- Pomegranate Information: About Pomegranates
- ELook: Nutrition Information for Pomegranate, Raw
- MayoClinic.com: Healthy diet: End the guesswork with these nutrition guidelines
- Health Vitamins Guide: Vitamins Chart
- The Linus Pauling Institute: The Possible Health Benefits of Anthocyanin Pigments and Polyphenolics
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