Not only are pomegranate seeds edible, in some areas of Asia and the Middle East, people have eaten them for thousands of years, according to a 2010 article in "Comprehensive Reviews in Food Science and Food Safety." Pomegranate seeds have a bright red outer covering known as the aril, which surrounds the hard inner seed in a succulent juice. The hard center seed is not harmful if consumed and you can choose to eat it or spit it out.
Pomegranate Physical Characteristics
You can spot pomegranates in your local supermarket's produce section by their distinct deep red color, bulb-like shape and leathery outer skin. Slice open a pomegranate's exterior and you reveal a honeycombed center of bright red seeds. The seeds are organized into compartments with a smooth cream-colored membrane that you typically discard along with the outer skin. The juicy red outer flesh of the pomegranate seed is known as the aril and the actual seed is the hard inner portion.
Seed Composition
Pomegranate seeds are rich in oil, which can make up nearly 20 percent of the total seed weight depending on cultivar. Linolenic acid, an omega-3 fatty acid, makes up the largest percentage of the oil in pomegranate seeds, according to a 2006 article in the "Journal of Food Composition and Analysis." The rest of the seed is comprised of protein, crude fiber, vitamins, minerals and polyphenolic compounds reports a 2007 article in "Seminars in Cancer Biology."
Nutrition
As the pomegranate aril surrounds the seed and the two are typically eaten together, the USDA analyzed the nutrition of the two components as a single entry in the national nutrient database. A half cup of arils with seeds supplies 72 calories, 1.5 g of protein, 0 g of fat, 16 g of carbohydrate and 3.5 g of dietary fiber. The same serving supplies 12 percent of the daily value for vitamin K and 10 percent of the recommended daily intake of vitamin C for adults. Vitamin K is important to blood clotting and vitamin C is important to the health of your skin, teeth and bones.
Safety
Pomegranate seeds are generally regarded as safe due to their long history of consumption, and pomegranate seed oil is not toxic in doses up to 4.3 g per kg of body weight per day according to a 2009 article in "Chemical and Food Toxicology." This level is much higher than can be obtained by eating the fruit alone. Physicians have reported rare cases of allergic reactions to pomegranates and suggest the fruit be considered a potential allergen in areas where it is grown, because the allergy is associated strongly with a sensitivity to pollen from fruit trees, according to an article from 1999 in "Allergy."
References
- "Comprehensive Reviews in Food Science and Food Safety"; Pomegranate and its Many Functional Components as Related to Human Health: A Review; Martos et al; November 2010
- "Journal of Food Composition and Analysis"; Determination of Fatty Acids and Total Lipid Content in Oilseed of 25 Pomegranates Varieties Grown in Iran; Fadavi et al; September-November 2006
- "Seminars in Cancer Biology"; Pomegranate Derived Products for Cancer Chemoprevention; Syed et al; October 2007
- "Food and Chemical Toxicology"; Toxicological Evaluation of Pomegranate Seed Oil; Meerts et al; June 2009
- "Allergy"; Allergy to Pomegranate (Punica granatum); Bartolomé et al; March 1999
- USDA National Nutrient Database: Pomegranate, Raw: 0.5 Cup Arils
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