Pomegranates are rich in vitamin C, vitamin K, folate, potassium and polyphenols. Cholesterol-free and low in fat, the fruit is a healthy addition to nearly all diets.
Appearance
Pomegranates range in size, but are on average are the size of a large orange. Inside the leathery, reddish shell are hundreds of red, seed-like sacs known as arils.
Nutritional Content
A medium-sized pomegranate (4 inches in diameter) contains 234 calories, 53g of carbohydrate, and 3g of fat. Based on a 2,000-calorie diet, a medium-sized pomegranate provides 45 percent of daily fiber, 48 percent of daily vitamin C, 58 percent of daily vitamin K, 27 percent of daily folate and 19 percent of daily potassium.
Health Benefits
Pomegranates are rich in vitamins and polyphenols, compounds that have the ability to neutralize damage-causing free radicals and promote immune function.
How to Eat
Pomegranates are eaten raw or in juice form, and are slightly tart. Most of the fiber is contained in the aril skin and seed, and thus is lost if the fruit is consumed as juice.
Warning
Individuals with restrictions on vitamin K and/or potassium intake should be cautious when consuming pomegranates, as these nutrients are present in high amounts.
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