What Nutrients Do Pomegranates Contain?

Pomegranates are an unusual fruit. The flesh of the pomegranate is a bright, ruby red and surrounds each individual seed, making the interior of the fruit look more like a cache of gems than something we would eat. Pomegranates are flavorful, fun to eat and packed with nutrients.

Vitamins

Pomegranates provide several vitamins necessary for a healthy diet. Among these are the B vitamins, riboflavin, thiamin and niacin. Pomegranates also contain vitamin K. They contain moderate amounts of these vitamins and are considered a good dietary source of each vitamin. Pomegranates are an excellent source of vitamin C, with an average-size portion of pomegranate providing more than 25 percent of the recommended daily intake of vitamin C.

Minerals

Pomegranates also provide an array of minerals necessary for maintaining good overall health. The most concentrated mineral in pomegranates is potassium. Pomegranates also contain calcium and trace amounts of copper, phosphorus and iron.

Phytonutrients

Phytonutrients are nutrients essential to human health that can be found only in plants or juices and supplements that are plant-based. The most concentrated phytonutrients found in pomegranates are phytosterols and beta-carotene. Both of these phytonutrients are considered beneficial to the heart because they help lower cholesterol levels in the body.

Antioxidants

Pomegranates, and particularly pomegranate juices, are often touted as being outstanding sources of antioxidants. Antioxidants are believed to bolster the stability and function of individual cells and have been linked to reductions in cancer risk (see References section). Pomegranates contain the antioxidant substances known as tannins, anthocyanins and ellagic acid. Vitamin C, also found in pomegranates, is also considered to have many antioxidant benefits.

Other Nutrients

Like other fruits, pomegranates contain carbohydrates, which provide energy for our bodies. They are also very low in fat and high in fiber, making them a healthy addition to any person's diet.

Resources

• California Rare Fruit Growers: Pomegranate Fruit Facts