Some recent research has suggested that pomegranate may contain components that could benefit people with arthritis.įor instance, a 2021 systematic review investigating the effects of pomegranate on osteoarthritis was published in the Health Promotion Perspectives journal ( 17). Pomegranate May Be Beneficial For Arthritis Most notable among these, fiber is strongly associated with a lower risk of cancer, cardiovascular, and all-cause mortality ( 15, 16). The pomegranate is certainly a high-fiber fruit with more than 11 grams of fiber per fruit ( 2).Ī higher dietary fiber intake is consistently and significantly associated with many benefits. Further, one pomegranate contains more than 5% of the recommended daily value for zinc, phosphorus, magnesium, and iron ( 2, 3). Not only do pomegranates offer high levels of several vitamins, but they also provide good amounts of numerous minerals.įor instance, a single pomegranate fruit supplies more than 10% of the recommended daily value for copper, manganese, and potassium. Pomegranates Provide a Broad Range of Essential Minerals Vitamin K is an important nutrient for bone health, and the body requires it for blood clotting ( 12, 13, 14). Vitamin C plays a vital role in the immune system and, when consumed at sufficiently high levels, may help to lower the risk of various chronic diseases ( 10, 11). Pomegranates Are An Excellent Sources of Folate and Vitamins C and KĪs shown in the nutrition facts section, pomegranate provides a rich source of folate and vitamins C and K.įolate is an essential water-soluble vitamin that plays a crucial role in healthy pregnancies and helps to prevent complications, such as neural tube defects ( 8, 9).

Benefits of PomegranateĪccording to nutritional data and scientific research, here is a summary of some of the proven and potential benefits of consuming pomegranate. They are mainly a source of carbohydrates and provide good amounts of copper, vitamins C and K, and folate. Key Point: Pomegranates contain a broad range of nutrients. It is thought that the phytochemicals found in pomegranate may account for some of the fruit’s potential benefits recorded in human trials ( 7). Scientific research has demonstrated that pomegranates contain significant amounts of the following polyphenols ( 4, 5, 6): Pomegranates are a rich source of polyphenols. (DFE refers to dietary folate equivalents, ‘RAE’ refers to retinol activity equivalents). Table 1: Nutrition facts per 282-gram pomegranate fruit Vitamins

Daily values have been calculated using the FDA’s published daily values ( 2, 3). The source of the nutritional data is the USDA’s FoodData Central database. Here are the full nutritional values for a 282-gram pomegranate fruit. Key Point: The pomegranate is a fruit that contains lots of edible red seeds.

Promises in pomegranates