Being a registered dietitian, I love to grocery shop and always look for seasonal fruits and vegetables, as an escape from the monotony of apples, bananas, pears, and the like. I especially look for the pomegranate during the holiday season because my daughter loves it. Also, its seeds make a colorful and festive garnish to any dish.
Grocery shopping is challenging this season (#2020) due to the pandemic. I have been relying on online grocery delivery and was thrilled to see pomegranates at Costco. I wasn’t so thrilled to pay $20 for a six-pack, though! And surprisingly, this is the reason this super healthy fruit is not featured in the world’s healthiest foods website. Pomegranate it is not easily available and can be very pricey.
Nevertheless, pomegranate is rated as a Green Dot, health-promoting food in our food rating system (Food Coach) due to the following nutritional qualities known to promote positive health and wellbeing.
- Low in calories per serving
- A healthy balance of carbohydrates, fat, and dietary fiber
- Low in fat, sodium and zero trans fats
- A healthy balance of natural sugars
- Good source of health-promoting Vitamins Folate (10% daily value (DV), Vitamin C (11% DV) and Vitamin K (14% DV) per 100 gram in weight (seeds).
Therapeutic health benefits of pomegranates:
A great balance in calories, carbohydrates, fat and dietary fiber per serving can help manage diabetes, weight, and digestive issues if consumed as a part of a healthy diet and lifestyle. Besides these beneficial nutritional qualities, pomegranates also have a unique combination of four nutrients (ellagic acid, caffeic acid, luteolin, and punicic acid) known to prevent some cancers, especially prostate cancer. Pomegranate also contains unique polyphenols known to prevent heart disease and many other health conditions due to its powerful antioxidant properties.
Dietitian Nutritionist Recommendations:
Depending on the availability and affordability, try to make this super healthy fruit a part of your day, especially when it’s in season. I recommend eating all fruits by themselves as a healthy snack, but pomegranate seeds can also be added easily to any dish like (salads, stir-fries, ice cream, etc) as a low-calorie, antioxidant-rich, festive garnish.
Disclaimer: Please note that the information on this page is not medical advice. This information can only be used as general guidance for a healthy and balanced diet for your health and wellness. This food does not ensure an adequate or inadequate and safe level of intake for a single person. Please consult your health care provider and purchase our Medical Nutrition Therapy (MNT) Plan to ensure your personal medical nutritional needs are met. Thank you!