Pomegranate (Raw)
Pomegranates are not only delicious and refreshing, but they are also packed with nutrients, making them a perfect addition to any diet. This vibrant, ruby-red fruit is known for its juicy arils that burst with flavor. Raw pomegranates are low in calories but rich in vitamins, minerals, and antioxidants, providing numerous health benefits.
Nutritional Information per 100g:
| Nutrient | Amount |
|---|---|
| Energy | 83 kcal |
| Protein | 1.67 g |
| Total Fat | 1.17 g |
| Saturated Fat | 0.12 g |
| Carbohydrates | 18.7 g |
| Fiber | 4.0 g |
| Sugar | 13.67 g |
| Calcium | 10.0 mg |
| Iron | 0.3 mg |
| Magnesium | 12 mg |
| Phosphorus | 36.0 mg |
| Potassium | 236.0 mg |
| Sodium | 3.0 mg |
| Zinc | 0.35 mg |
| Copper | 0.158 mcg |
| Manganese | 0.119 mg |
| Selenium | 0.5 mcg |
| Vitamin C | 10.2 mg |
| Thiamine (B1) | 0.067 mg |
| Riboflavin (B2) | 0.053 mg |
| Niacin (B3) | 0.293 mg |
| Vitamin B6 | 0.075 mg |
| Folate (B9) | 38.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.6 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Pomegranates are naturally allergen-free, making them a safe choice for most individuals, including those with common food allergies. However, itβs always advisable to check with a healthcare provider if you have a history of fruit allergies or sensitivities.
Dietary Preferences:
Pomegranates are suitable for a variety of dietary preferences, including:
- Vegetarian
- Vegan
- Gluten-Free
- Low-Calorie Diets
- Keto-Friendly (in moderation)
Health Benefits:
Pomegranates are an excellent source of antioxidants, particularly punicalagins and anthocyanins, which can help reduce inflammation and promote heart health. Additionally, they are rich in dietary fiber, aiding digestion and promoting a feeling of fullness. The fruit is also a good source of vitamin C, which supports the immune system, and other essential vitamins and minerals, including potassium and magnesium, which contribute to healthy muscle and nerve function.
Usage and Tips:
Pomegranates are versatile and can be enjoyed in many ways. You can eat the seeds (arils) on their own, sprinkle them over salads, or use them as a topping for yogurt and smoothies. Pomegranate juice is also a refreshing option, or you can use the seeds in savory dishes, such as Mediterranean salads, or as a garnish for meats. They add a burst of flavor and vibrant color to any meal!
Conclusion:
Whether eaten raw, juiced, or incorporated into various dishes, pomegranates are a nutrient-packed fruit that enhances both the flavor and nutritional value of your meals. Their rich content of vitamins, antioxidants, and fiber makes them an excellent choice for anyone looking to boost their health naturally.
