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Pomegranate Seeds – sources, health benefits, nutrients, uses and constituents at

Friday, June 30, 2017 by

Pomegranate seeds are edible, sweet, and packed with health benefits. Also called arils, these look like tiny red jewels nestled inside a hexagonal-shaped fruit. Pomegranates literally mean “seeded apple” and contains about 600 juicy seeds. The fruit is low in calories and high in fiber, vitamins and phytochemicals.

List of known nutrients

  • Calcium
  • Choline
  • Copper
  • Folate
  • Iron
  • Magnesium
  • Manganese
  • Niacin
  • Pantothenic acid
  • Phosphorus
  • Potassium
  • Puninic acid
  • Riboflavin
  • Selenium
  • Sodium
  • Thiamin
  • Vitamin B6
  • Vitamin C
  • Vitamin E
  • Vitamin K
  • Zinc

Medicinal uses for pomegranate seeds

Pomegranate seeds are rich in phytochemicals that are highly beneficial when it comes to taking care of the heart and fighting cancer cells. These seeds are rich in polyphenols, like tannins, quercetin, and anthocyanins. These are powerful antioxidants that protect the cells against free radicals, inflammation and tumor growth.

Additionally, the seeds contain punicic acid, an omega-5 fatty acid that can prevent breast cancer. The antioxidants’ anti-inflammatory properties can battle chronic inflammation, which is considered one of the major causes of fatal diseases like heart disease, cancer, obesity, type-2 diabetes, and Alzheimer’s disease. Studies have shown that these have a positive impact on the inflammatory activities in the digestive tract and breast and colon cancer cells.

Men have one more reason to eat pomegranate seeds because these have been found to have the potential to fight prostate cancer. According to some laboratory studies, pomegranate extract can slow down the reproduction of cancer cells and even trigger apoptosis or cell death. Since they prevent oxidative damage, pomegranate extract can improve blood flow, which means it can potentially treat erectile dysfunction.

On the other hand, women can also benefit from pomegranate seeds’ health benefits. The same extract was found to stop the reproduction of breast cancer cells. Human studies, however, are still needed to confirm the exact health benefits.

The fun doesn’t stop there. These have also been found to reduce high blood pressure, which is among the leading causes of heart attack and strokes. One study found that individuals with high blood pressure experienced a significant reduction after consuming 150 ml of pomegranate juice daily for two weeks.

Consequently, these tiny wonders can fight heart disease. The main omega fatty acid, punicic acid, can lower triglycerides and improve the ratio of good and bad cholesterol in the body. It also has a positive effect on people with type-2 diabetes.

Furthermore, pomegranate seeds’ anti-fungal and anti-bacterial properties can protect the body from infections and inflammations, like gingivitis, periodontis, and denture stomatitis.

Body systems supported by pomegranate seeds

Let’s start with the brain. Pomegranate seeds can improve memory and cognitive function. One study showed that two grams of pomegranate extract prevented deficits in memory post-surgery. Another one that involved 28 elderly individuals who were experiencing memory problems significantly improved markers of verbal and visual memory by drinking eight oz. of pomegranate juice daily.

These are also good for the heart. The arils help lower cholesterol and increase the speed in which heart blockages are removed. They can also lower your blood pressure and ensure proper blood flow in the body. Moreover, the anti-inflammatory effects of these seeds can help prevent arthritis and joint pains.

With a sufficient amount of vitamin C — one of the essential vitamins your body needs — pomegranate seeds will give you an immunity boost. These are more ideal because you don’t have to overload on citrus fruits; pomegranate seeds can give you 40 percent of your vitamin C requirements for the day.

Since they’re packed with fiber as well, pomegranate seeds are effective in keeping your waistline trimmed. You’re less likely to overeat because you’ll feel fuller longer. If you have an active lifestyle, the dietary nitrates can help you improve exercise performance and delay fatigue.

Ways to use pomegranate seeds

Want to get more creative when enjoying these healthy treats? You can add them on salads, yogurt, or even rice. Perk up your mornings by adding pomegranate seeds on your cereal or as sides to your steak. There are tons of options for you. Here are some recipes you can try at home.

Where to learn more


Pomegranate seeds boost the immune system.

Pomegranate seeds can help prevent breast and prostate cancer.

Pomegranate seeds can keep the heart healthy.

Pomegranate seeds support weight management.

Pomegranate seeds boost brain function.

Sources include:


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