The name "pomegranate" is derived from the Latin terms pomum ("apple") and granatus ("seeded"). It is between a lemon and grapefruit in size with a rounded, hexagonal shape and a thick, reddish-colored skin. The edible fruit is a berry, and a typical pomegranate contains about 600 juicy seeds encapsulated in white pith. The pomegranate fruit is rich in many nutrients and antioxidants and offers a variety of health benefits.
Basic Nutrient Stats
Though it is a large fruit, the edible portion of a pomegranate is small in comparison to the size of the whole fruit. The seeds or juice sacs are called arils, and they are scooped out of the fruit for consumption. A 1/2-cup serving of arils offers about 70 calories and only 1g fat. Most of the calories in pomegranate seeds come from carbohydrates with about 16g in an average pomegranate and 12g of natural fruit sugar. The edible fruit sacs are a good source of dietary fiber, providing 3g per 1/2-cup serving.
Good Food Source of Vitamins
The pomegranate is a good food source of two essential nutrients, vitamins C and K. A 1/2-cup serving of seeds/juice sacs offers approximately 9mg vitamin C, or nearly 15 percent of the recommended daily value (DV) and a little more than 14mcg vitamin K, or about 18 percent of the DV. Vitamin C is important for a strong immune system, healthy gums and collagen production. Vitamin K is essential for blood clotting and plays a role in building bone.
Rich in Polyphenols
Pomegranates and pomegranate juice are rich in a phytochemicals, which are compounds found in plant foods that fight disease and promote health. They are usually related to the color of the fruit/ vegetable. Pomegranates contain a high amount of a group of phytochemicals known as polyphenols. The most abundant polyphenols in pomegranates are tannins, quercetin and anthocyanins which offer anti-cancer and heart health benefits.
Heart Health
In preliminary laboratory and human pilot studies, pomegranate extract has been shown to be effective in reducing heart disease risk factors. According to an article published in the "European Journal of Pharmacology" in 2004, evidence suggests that polyphenol-rich plant foods trigger mechanisms on a cellular level that keep the arteries flexible, enhance blood flow and prevent LDL (bad) cholesterol from oxidizing and forming plaque on artery walls. Not only are these phytochemicals beneficial for the prevention of heart attack but they also lower blood pressure and reduce the risk of stroke.
Anti-cancer Benefits
According to the National Cancer Institute, having elevated blood estrogen levels is a risk factor for developing certain types of breast cancer. The nutrients found in pomegranates may offer protection against the development of estrogen receptor-positive breast cancer. According to an article published in 2010 in "Nutrition Reviews," the various constituents of pomegranates may be protective in two ways. First, they inhibit the activity of two enzymes, aromatase and 17beta-hydroxysteroid dehydrogenase, thus offering antiestrogenic benefits, and, second, they may reduce blood levels of estrogen.
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