Pomegranate
Introduction
Scientific name: Punica granatum.
Pomegranate fruit is one of the most popular, nutritionally rich fruit with unique flavor, taste, and heath promoting characteristics. Together with sub-arctic pigmented berries and some tropical exotics such as mango, it too has novel qualities of functional foods, often called as "super fruits".
Nutrition Table
Amount Per 100 grams Calories 83 % Daily Value* Total Fat 1.2 g 1% Saturated fat 0.1 g 0% Polyunsaturated fat 0.1 g Monounsaturated fat 0.1 g Cholesterol 0 mg 0% Sodium 3 mg 0% Potassium 236 mg 6% Total Carbohydrate 19 g 6% Dietary fiber 4 g 16% Sugar 14 g Protein 1.7 g 3% Vitamin A 0% Vitamin C 17% Calcium 1% Iron 1% Vitamin D 0% Vitamin B-6 5% Vitamin B-12 0% Magnesium 3%
Introduction
- The fruit is moderate in calories, holds about 83 calories per 100 grams; slightly more than that of in the apples. It contains no cholesterol or saturated fats.
- It is a good source of soluble and insoluble dietary fibers; providing about 4 grams per 100 g (about 12% of RDA). Dietary fiber aid in smooth digestion and bowel movements.
- Nutritionists recommend pomogranate in the diet for weight reduction and cholesterol controlling programs. Regular inclusion of fruits in the diet boosts immunity, improves circulation, and offers protection from cancers.
- Certain ellagitannin compounds such as Granatin B, and Punicalagin are found abundantly in the pomegranate juice.
- Total antioxidant strength of pomegranate fruit measured in terms of its oxygen radical absorbance capacity (ORAC) is 2341 µmol TE/100 g.
- The fruit is an also good source of antioxidant vitamin-C, provides about 17% per 100 g of daily requirement.
- Regular consumption of pomegranate has also been found to be effective against prostate cancer, benign prostatic hyperplasia (BPH), diabetes, and lymphoma.
- Further, it is an also good source of many vital B-complex groups of vitamins such as pantothenic acid (vitamin B-5), folates, pyridoxine and vitamin K, and minerals like calcium, copper, potassium, and manganese.
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