The Amazing Health Benefits of Pomegranates overview by
الفوائد الصحية المذهلة للرمان ... مع مقدار

The Amazing Health Benefits of Pomegranates - الفوائد الصحية المذهلة للرمان

Discover the nutritional value and health benefits of pomegranates. Learn about this superfood that can improve your overall health and well-being.

Pomegranates are a fruit that grows on a deciduous shrub or small tree that belongs to the Lythraceae family. The fruit is round and usually about the size of an apple, with a tough outer skin that can range in color from pink to red or yellow. Pomegranates are known for their sweet, juicy edible seeds, called arils, which are the small, red, seed-filled sacs found inside the fruit. Pomegranates have been cultivated for thousands of years and are known for their potential health benefits.

In next few lines, we'll explore the many health benefits of pomegranates, as well as their rich historical significance.







Pomegranate health benefits, Pomegranate nutrition, Superfoods, Pomegranate antioxidants  Mekdar



"Pomegranates" were mentioned in the Holy Quran, Surah Al-An'am (6), Verse 99

 "And He is the One Who sends down water (rain) from the sky—causing all kinds of plants to grow—producing green stalks from which We bring forth clustered grain. And from palm trees come clusters of dates hanging within reach, and gardens of grapes, olives, and pomegranates, similar ˹in shape˺ yet different ˹in taste˺. Look at their fruit as it yields and ripens! Indeed, in these are signs for people who believe."



Historical Note

Pomegranates has been cultivated and enjoyed for thousands of years, dating back to ancient civilizations such as Persia and Greece. In fact, the pomegranate was a symbol of fertility and prosperity in ancient Greek mythology. The fruit was also believed to have healing properties and was used in traditional medicine to treat various ailments.

Today, pomegranates are still widely consumed around the world and are considered to be one of the healthiest fruits available .


Nutritional Value

Pomegranates are packed with nutrients that are essential for good health. They are an excellent source of vitamin C, vitamin K, and potassium. Pomegranates are also rich in fiber and contain a high concentration of antioxidants, including polyphenols and ellagitannins. These antioxidants have been linked to a wide range of health benefits, including reduced inflammation, improved heart health, and decreased risk of chronic diseases such as cancer and Alzheimer's. 


Here are some of the nutritional health benefits of pomegranates:

- Pomegranates provide lots of vitamin C, which is essential for good bone structure, cartilage, muscle, and blood vessels. It also aids in the absorption of iron and promotes wound healing.

Opara, Umezuruike & Al-Ani, Majeed & Al-Shuaibi, Yusra. (2009). Physicochemical Properties, Vitamin C Content, and Antimicrobial Properties of Pomegranate Fruit ( Punica granatum L.). Food and Bioprocess Technology - FOOD BIOPROCESS TECHNOL. 2. 315-321. 10.1007/s11947-008-0095-5. 

- Pomegranates contain punicalagins, anthocyanins, and hydrolysable tannins, which are bioactive compounds with antioxidant activity. They help protect your cells from free radical damage, which can contribute to chronic diseases.

Bar-Ya'akov, Irit & Tian, Li & Amir, Rachel & Holland, Doron. (2019). Primary Metabolites, Anthocyanins, and Hydrolyzable Tannins in the Pomegranate Fruit. Frontiers in Plant Science. 10. 10.3389/fpls.2019.00620. 

- Pomegranates may help lower blood pressure by inhibiting the activity of angiotensin-converting enzyme (ACE), which regulates blood vessel constriction.

Aviram M, Dornfeld L. Pomegranate juice consumption inhibits serum angiotensin converting enzyme activity and reduces systolic blood pressure. Atherosclerosis. 2001 Sep;158(1):195-8. doi: 10.1016/s0021-9150(01)00412-9. PMID: 11500191.

- Pomegranates may improve exercise performance by increasing blood flow and oxygen delivery to the muscles. They may also reduce muscle soreness and inflammation after exercise.

Torregrosa-García A, Ávila-Gandía V, Luque-Rubia AJ, Abellán-Ruiz MS, Querol-Calderón M, López-Román FJ. Pomegranate Extract Improves Maximal Performance of Trained Cyclists after an Exhausting Endurance Trial: A Randomised Controlled Trial. Nutrients. 2019 Mar 28;11(4):721. doi: 10.3390/nu11040721. PMID: 30925733; PMCID: PMC6521089.

- Pomegranates are a good source of folate, which is vitamin B9 that is important for DNA synthesis and cell division. Folate is especially important for pregnant women, as it can prevent neural tube defects in the developing fetus.

Hamad, Hussein & Saleh, Hind & Saad, Sabraa. (2023). Determination Of Biologically Active Substances And Natural Antioxidants In The Juice Of Two Local Pomegranate Fruits. 

- Pomegranates have anti-inflammatory and antimicrobial properties that may help prevent or treat infections in the urinary tract, mouth, and skin.

Stefanou, Valentina & Papatheodorou, Spiros & Tsakni, Aliki & Lougovois, Vladimiros & Talelli, Aikaterini & Panourgias, Giannis & Dariatos, Alexander & Tsaknis, John or Ioannis. (2020). Anti-Inflammatory Properties of Pomegranate. 1-13. 



Pomegranate Mekdar

Serving unit ~ 100-125 grams = Half of a pomegranate ~ 100 KCal


Pomegranates are a delicious and nutritious fruit that can be enjoyed fresh or as juice. They can also be added to salads, desserts, or savory dishes for a burst of flavor and color. Try incorporating pomegranates into your diet to reap their health benefits.!

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Cleveland Clinic: “Why Pomegranates Are Such a Healthy Fruit,” “5 Health Benefits of Anthocyanins.”

Foods: “Food Applications and Potential Health Benefits of Pomegranate and its Derivatives.”

Frontiers in Pharmacology: “Vasculoprotective Effects of Pomegranate (Punica granatum L.).”

Journal of Agricultural and Food Chemistry: “Antioxidant activity of pomegranate juice and its relationship with phenolic composition and processing.”

Journal of Ardabil University of Medical Sciences: “The Effect of Unsweetened Pomegranate Juice on Insulin Resistance, High Sensitivity C-Reactive Protein and Obesity among Type 2 Diabetes Patients.”

Nutrition: “Obesity: The preventive role of the pomegranate (Punica granatum).”

Nutrition and Cancer: “Cancer Chemoprevention by Pomegranate: Laboratory and Clinical Evidence.”

Rambam Maimonides Medical Journal: “Pomegranate for Your Cardiovascular Health.”

University of Florida: “Pomegranate Health Benefits.”

Morton, J. Fruits of Warm Climates, Creative Resources Systems, 1987. “Pomegranate.”

University of Florida IFAS Citrus Extension: “Pomegranate Health Benefits.”

USDA FoodData Central: “Pomegranate juice, 100%.”

Harvard T.H. Chan, School  of Public Health: “Potassium.”

Rambam Maimonides Medical Journal: “Pomegranate for Your Cardiovascular Health.”

Advanced Biomedical Research: “Potential health benefits of pomegranate.”

Alexandria Journal of Medicine: “Natural pomegranate juice reduces inflammation, muscle damage and increase platelets blood levels in active healthy Tunisian aged men.”

Mayo Clinic: “Pomegranate juice: Can it lower cholesterol?”


Waleed Foad

Dr. Waleed Foad

Physician Nutrition Consultant, For 15+ years

Master degree in Public Health, Majoring: Nutrition

Bachelor of Medicine, Bachelor of Surgery (MBBS)

Alexandria University, Egypt.

Posted on
18 Oct 2021
Walaa Foula

Dr. Walaa Foula

Physician Nutrition Consultant, For 17+ years

Doctorate degree in Public Health, Majoring: Nutrition

Bachelor of Medicine, Bachelor of Surgery (MBBS)

Alexandria University, Egypt.

Posted on
18 Oct 2021
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