The Nutritional Benefits Of Eating Pomegranates Explored

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The medicinal properties of pomegranates have been harnessed for centuries. The tiny little seeds are absolutely packed with beneficial compounds that nourish your body, skin, and hair from the inside out! Before we get into the meat (or should I say juice?) of this article, let me just rant about the difficulties of getting into a pomegranate. Buying a pomegranate is one thing, but trying to open it without making what looks like a murder scene is a whole different story. There is no science to opening a pomegranate. I personally like the whacking method. You cut off the top, but just to make it flat on the bottom, not to see the fruit. After that, I cut a light circle around the center of the pomegranate. I don’t cut through, I just cut to the outer rind so I can twist the fruit apart. 

Here comes the fun part but it could get messy. I know that some like to wear gloves but I don’t. Put a deep bowl in your sink and whack the back of one side of the fruit so the seeds fall into the bowl. You should use a wooden spoon to do the whacking. Now you have a bowl of beautiful pomegranate seeds that you can easily enjoy. If you were wondering what’s so great about this fruit besides its taste, then you’ve come to the right place. Pomegranates are packed with a literal and physical punch. 

Pomegranate Nutrition Facts Breakdown

Sliced pomegranate on table.

Open pomegranate.

Pomegranates are best known for their jewel-like coverings to the seed. It’s known as an aril if you didn’t know. Pomegranates represented fertility in ancient times and it’s commonly used in artwork today. The pomegranate arils are full of nutrients and antioxidants. In a half-cup serving there are 5 grams of fiber, 205 milligrams of potassium, vitamin C, and vitamin K. It also has 72 calories, 27 grams of carbohydrates, and 89 grams of sugar. 

All of these nutrients and antioxidants are important for our overall health. Dietary fiber is s crucial component of our digestive health. It helps us go to the bathroom regularly and easily. Fiber also improves cholesterol levels and help you to feel fuller for longer. The fiber found in pomegranates is known as soluble fiber. This means that it helps slow the emptying process of our stomach which contributes to its satiating effects. 

Potassium, which is also found in pomegranates, is a crucial part of the nervous system. Nerve impulses are created by the movement of sodium and potassium in and out of cells. It’s crucial for everyone to get enough vitamin C from outside sources since it’s an essential vitamin. This means that your body doesn’t make it on its own. It can battle high blood pressure and help reduce the risk of cancer. Vitamin K, which is also found in pomegranates, has been linked to bone health, heart health, and cognitive health. As you can see, pomegranates are extremely nutritious and can provide you with a lot of health benefits. 

Is Pomegranate Juice Good For You?

Three mason jars filled with red drink.

Pomegranate juice.

Pomegranate juice was put on the map by the brand POM Wonderful, for their POM juice. With their arrival in stores, getting freshly squeezed pomegranate juice became so much easier. The company also sells other blends of naturally squeezed fruits, but their pomegranate one is the most popular. Pom Wonderful got into some legal trouble by making claims that would technically make POM juice a drug. For example, they said that it can help in reducing LDL cholesterol, help with erectile dysfunction, and may be able to prevent prostate cancer. Even if pomegranate juice can do this, apparently you can’t make these types of claims in the advertising of your product unless it goes through the same type of testing that a drug would go through. Nevertheless, POM juice is still on the market today, so the issue was clearly resolved. 

Pomegranate juice is full of benefits. Organic pomegranate juice is the best choice at a grocery store because it doesn’t contain any added sugar. It’s naturally tart and tangy. Pomegranate juice has the potential to stop the growth of cancer cells, such as prostate cancer. Even though the research has been done, there isn’t enough evidence to say this is a fact. Drinking it regularly may also help to lower blood pressure and protect your heart and arteries. Additionally, this juice is also antiviral and brimming with immune-boosting nutrients. The juice is full of antioxidants that may be able to slow down any progress of Alzheimer’s, thus protecting your memory. But if you want to make your own juice, how do you know which pomegranate to pick?

How To Pick A Good Pomegranate

Hand holding bowl of pomegranates on leaf background.

Sliced pomegranates.

Choosing good and ripe fruits can be a somewhat daunting task, but with the right tips and tricks, you can do anything. When you’re at the grocery store picking out a pomegranate, go for the heaviest one. The weight of the pomegranate will show you just how juicy it is. You could use the scale at the store, but you can also just hold one in each hand to see which is heavier. Try out a few before settling. You should also look at the color of the pomegranate. You want the color to be deep. It can be any shade of red or brown, but whatever it is, it should be deep. The rind should also look glossy. As the pomegranate ripens, its shape becomes less round. When a pomegranate is ripe it will have more of a square shape since the seeds expanded outwards. 

Now that you know what the perfect pomegranate looks like, you can start to feel it to see if it feels ripe. You need to make sure it’s not bruised. Gently squeeze it to test for any mushy spots. It should be hard to the touch. The rind should also be soft enough that you can scratch it. If it’s unripe, you won’t be able to scratch it since it will be too hard. In very ripe pomegranates the rind may split, but you’re more likely to find these at your local farmer’s market than at the supermarket.


You might be able to find pomegranates all year round, but they are the best when they are in season and that season is fall. You can find the most beautiful, delicious pomegranates in the beginning of September. The season ends in December though, so get them while you can. There are many creative ways to add this fruit to your diet, whether that be in a smoothie, a salad, or even a chicken dish. Whichever way you choose to make them a part of your diet, you know you’re nourishing your body

You may have thought that green juice is the only healthy drink out there, but now you know that adding pomegranate juice to your diet can possibly reduce inflammation and the risk of chronic diseases. Pomegranate juice has been used as medicine for thousands of years. Celebrities like Kylie Jenner are obsessed with them. Kylie even got sent pomegranate seeds from POM Wonderful because she loves the juice so much. Besides the work of opening the fruit, the seed is entirely edible and easy to eat. Next time you’re in a grocery store in the fall, be sure to check out the pomegranates and pick the perfect one.

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