The pomegranate fruit, long rumored to be the fruit Eve plucked from Tree of Knowledge in the Biblical Garden of Eden, comes from a small tree or shrub. This fruit has a pink or red outer skin that is inedible, but inside are edible seed pods called arils that are packed into compartments formed by white, spongy membranes. Pomegranates grow naturally in subtropical regions.
Pomegranate Seeds
A 1/2-cup serving of pomegranate arils provides 72 calories and 1 g of fat, which makes the fruit a good choice for a snack. A typical pomegranate has 16.2 g of carbohydrates, according to the U.S. Department of Agriculture. The arils are a good source of fiber, with 3.5 g per serving, and they also provide 18 percent of the daily recommended intake of vitamin K. Additionally, one serving of arils has 15 percent of the vitamin C you need, as well as 8 percent of the folate and 7 percent of the copper.
Pomegranate Juice
A 1-cup serving of pomegranate juice contains 134 calories. You take in less 1 g of fat in a serving of pomegranate juice as well as 0.3 g of protein and 0.2 g of fiber. This juice serves up 32.6 g of carbohydrates, which accounts for 10 to 14.4 percent of the carbs you need daily. One cup of the juice provides 32 percent of the daily recommended intake of vitamin K, 15 percent of the folate and potassium and 12 percent of the manganese.
Cancer Protection?
Drinking pomegranate juice may help protect you against a variety of cancers. Research published in the February 2010 issue of the journal "Growth Hormone and IGF Research" correlation consumption of this juice with apoptosis, or cancer cell death. The November 9, 2009 edition of "Nutrition and Cancer" contains a study indicating that pomegranate juice's tannins and flavonoids have played a role in stopping lung, colon, prostate and skin tumors from growing in animals.
Fertility Booster
Including pomegranates and pomegranate juice in your diet may have particular benefits for men who want to have children. Evidence in the April 2008 issue of "Clinical Nutrition" notes that animal studies revealed consumption of this type of juice positively influences sperm motility and concentration and reduces the number of sperm abnormalities. Human studies need to be conducted to determine pomegranate juice's role in male fertility and sperm quality.
References
- BBC News; Pomegranates: The Fruity Panacea; Jini Reddy; November 2004
- USDA National Nutrient Database: Pomegranates, Raw
- USDA National Nutrient Database: Pomegranate Juice, Bottled
- The Diet Channel; Calories: What's An Ideal Intake?; Michele Turcotte
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- "Growth Hormone and IGF Research"; Pomegranate Extract Induces Apoptosis in Human Prostate Cancer Cells By Modulation of the IGF-IGFBP Axis; S. Koyama, et al.; February 2010
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