The seeds in the pomegranite fruit, called arils, offer a variety of nutritional benefits. When you eat pomegranate seeds, it ups your intake of fiber and several vitamins. They are a good option for low calorie or reduced fat diets.
Lower in Calories and Fat
Just 1/2 cup of pomegranate seeds contains 72 calories. If you adhere to a 2,000 calorie meal plan, this amount equates to 3.6 percent of your daily calorie allotment. You also take in 1 g of fat. The daily recommended maximum intake of this nutrient stands at 20 to 35 percent of your total calories, or 44 to 78 g of fat in a 2,000 calorie diet. If you consume a low calorie, low fat diet in an effort to lose weight, pomegranate seeds may offer particular benefits. A study published in the June 2011 issue of "Food and Chemical Toxicology" indicates that pomegranate seed oil helps ward off obesity in animal models. Human studies are needed to confirm this finding.
Provides Fiber
Pomegranate seeds are a source of fiber for your diet. One serving of arils introduces 3.5 g of fiber into your meal plan. Women need 22 to 28 g of fiber on a daily basis, and men require 28 to 34 g. This nutrient provides soluble fiber important for maintaining a good cholesterol level and evening out your blood glucose level.
Good Source of Vitamin K
Eat pomegranate seeds to increase your intake of vitamin K, which provides benefits to your blood. A 1/2-cup serving of these seeds contains 14.3 mcg of vitamin K. You need 90 to 120 mcg of this vitamin each day to help your blood coagulate in a healthy manner. It may also be good for your brain -- evidence available in the June 2011 issue of "The Journal of Nutrition" points to vitamin K as a potential indicator of cognitive health as you age due to effects on rat models, so eat pomegranate seeds to keep your vitamin K intake high.
Boosts Vitamin C Intake
Vitamin C is an important nutrient for your skin, joints and immune system, and eating pomegranate seeds contributes to your daily need for this vitamin. One serving these sweet-tart seeds has 8.9 mg of vitamin C. Include 75 to 90 mg of this vitamin in your diet each day. The vitamin C in pomegranate seeds may also decrease your risk of age-related macular degeneration according to the University of Maryland Medical Center website.
References
- Pomegranate Council: Frequently Asked Questions
- USDA National Nutrient Database: Pomegranates, Raw
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- "Food and Chemical Toxicology"; Pomegranate Seed Oil, a Rich Source of Punicic Acid, Prevents Diet-Induced Obesity and Insulin Resistance in Mice; I.O. Vroegrijk, et al.; June 2011
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
- University of Maryland Medical Center; Vitamin K; June 2009
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