Discover pomegranate health benefits - ancient superfruit packed with antioxidants, punicalagins, and vitamin C. Perfect for heart health, immunity, anti-aging, blood pressure control.
Thu, Dec 11, 2025Pomegranate (Anar) is a ruby-red fruit celebrated for its antioxidant richness, refreshing arils, and impressive health benefits. Widely consumed in India and Mediterranean regions, pomegranate supports heart health, immunity, digestion, and skin wellness. It is eaten fresh, juiced, or added to salads, desserts, and traditional remedies.
Pomegranate (Anar) is a refreshing superfruit packed with antioxidants, vitamins, and minerals. It is widely valued for supporting heart health, immunity, and overall vitality.
| Nutrient | Amount |
|---|---|
| Calories | 83 kcal |
| Carbohydrates | 18.7 g |
| Natural Sugar | ~14 g |
| Fiber | 4 g |
| Vitamin C | 10 mg |
| Potassium | 236 mg |
| Magnesium | 12 mg |
| Protein | 1.7 g |
| Fat | 1.2 g |
Pomegranates are seasonal fruits, mainly available during:
Select pomegranates that are:
Q: Can diabetics eat pomegranate? A: Yes, pomegranate is beneficial for diabetics when eaten in moderation. It has a low glycemic index (around 35), high fiber content, and compounds that may improve insulin sensitivity. Limit to 1/2 cup arils (80g) at a time. Avoid pomegranate juice with added sugars - fresh arils are best. Monitor blood sugar levels.
Q: Is pomegranate juice as healthy as eating the arils? A: Whole arils are healthier. They contain fiber that slows sugar absorption, promotes fullness, and supports digestion. Juice lacks fiber and has concentrated sugars. If drinking juice, choose 100% pure pomegranate juice (no added sugar), limit to 4-6 oz daily, and pair with fiber-rich foods.
Q: Does pomegranate help lower blood pressure? A: Yes, pomegranate has been shown to help lower blood pressure naturally. It contains polyphenols and potassium that improve blood vessel function and reduce arterial stiffness. Studies show drinking 5 oz of pomegranate juice daily may reduce systolic blood pressure. Consult your doctor if on blood pressure medications.
Q: How do I easily remove pomegranate arils without mess? A: Cut the pomegranate in half, hold it cut-side down over a bowl, and firmly tap the back with a wooden spoon - the arils will fall out. Alternatively, score the pomegranate into quarters, submerge in a bowl of water, and separate arils underwater. The arils sink while the white membrane floats, making cleanup easy.
Q: Can pregnant women eat pomegranate? A: Yes, pomegranate is safe and beneficial during pregnancy. It’s rich in folate (prevents birth defects), vitamin C, iron (prevents anemia), fiber (relieves constipation), and antioxidants. Limit to 1 cup of arils daily. Avoid pomegranate supplements or extracts without medical supervision. Always wash fruit thoroughly.
Q: Are pomegranate seeds (the white crunchy parts) edible? A: Yes, the seeds inside the arils are edible and packed with fiber, vitamin E, and beneficial fatty acids. You can eat them whole (provides extra fiber) or spit them out based on preference. Most people swallow them as they’re small and crunchy, adding texture to the juicy arils.
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