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 7 Impressive Benefits of Anar, Pomegranate

  Last Updated : Aug 16,2018

7 Impressive Benefits of Anar, Pomegranate

Categorized as berry, the pomegranate tree is small up to 5 meter in height and the bark of the pomegranate tree is light brown in colour with red buds and young shoots and orange-red flowers. The fruit is tangy and sweet with thick , in-edible skin and hundreds of edible seeds called arils. It is crimson red in colour , round and about 2-5 inch in diameter. Pomegranates are not only delicious and beautiful , they're also one of the most nutritious fruits you can eat. The flavorful juice can be used as a base for sauces and flavoring agent for cocktails, sweets, savory dishes etc. The seeds can be eaten fresh or used for garnishing.


1. Anti-inflammatory and Pain Relief

Pomegranate has anti-inflammatory properties. The bioavailable compounds from pomegranate have reduce inflammation by inhibiting inflammatory cytokine activity (1). Pomegranate has beneficial effect on osteoarthritis by repairing the damaged cartilage (2).

2. Helps to Reduce Blood Pressure

Pomegranate is considered as a heart-healthy fruit. A small study involving hypertensive individuals found that pomegranate juice was helpful in reducing the systolic blood pressure (3). To reduce blood pressure try our healthy Pomegranate Juice recipe.

3. Fights Infections

Pomegranate extracts have been studied widely for their antibacterial and antifungal properties. Pomegranate extracts have potent activity against Candida species (4).

4. Improves Memory

Pomegranate has an amazing effect on the memory. A study found that pomegranate juice if consumed regularly for 4 weeks improves visual and verbal memory (5). Pomegranate supplementation protects against memory dysfunction after heart surgery (6). Pomegranate juice is also found to be effective in the treatment of Alzheimer’s disease (7).

5. Enhances Exercise Performance

Pomegranates contain nitrates which are shown to improve exercise performance. A study conducted on athletes stated that pomegranates if taken 30 minutes before exercise, significantly enhances the blood flow to the exercising muscles (8).

6. Cardiovascular Benefits

High in vitamin C, a good source of fiber and low in calories, pomegranate juice contains antioxidants that will help to protect your blood lipids from oxidation. Pomegranate juice may also help to prevent prostate cancer and helps to prevent plaque buildup in your arteries. Pomegranate seed oil was found to improve the lipid parameters of hyperlipidemic individuals (9). Pomegranate juice has potent anti-atherogenic effects (10). Pomegranate-Citrus Juice is a Vitamin C rich juice having heart protective effect.

7. Cancer Protective

Certain components of pomegranate such as polyphenols have potential antioxidant, anti-inflammatory, and anti-carcinogenic effects. Pomegranate fruit juice has been found to have cancer preventive and as well as therapeutic effects against prostate cancer (11). Pomegranate juice is also useful in lung cancer treatment and prevention (12). Antioxidants from pomegranate have chemo-preventive properties against breast cancer (13).


Nutrition Information for Anar, Pomegranate

Nutritional Information for 1 cup of Pomegranate
One cup of Pomegranate is 144 grams.
RDA stands for Recommended Daily Allowance.

93 Calories
2.30 grams of Protein
20.88 grams of Carbs
0.14 grams of Fat

23.04 mg Vitamin C = 57.60% of RDA (about 40 mg)

54.72 mcg of Folic Acid = 27.36% of RDA (about 200 mcg)

0.41 mg of Vitamin B6, Pyridoxine = 20.50% of RDA (about 2 mg)

26.64 mcg of Vitamin K = 22.20 % of RDA (about 120 mcg)

63.36 mg of Magnesium (Mg) = 18.10% of RDA (about 350 mg)

100.8 mg of Phosphorus (P) = 16.80% of RDA (about 600 mg)

4.03 grams of Fibre = 16.12% of RDA (about 25 grams)

0.14 mg of Vitamin B2, Riboflavin = 12.72% of RDA (about 1.1 mg)

2.57 mg of Iron (Fe) = 12.23% of RDA (about 21 mg)

1.15 mg of Zinc (Zn) = 11.5% of RDA (about 10 to 12 mg)

0.08 mg of Vitamin B1, Thiamine = 6.66% of RDA (about 1.2 to 1.5 mg)

191.52 mg of Potassium (K) = 4.07% of RDA (about 4,700 mg)

0.43 mg of Vitamin B3, Niacin = 3.58% of RDA (about 12 mg)

14.40 mg of Calcium (Ca) = 2.40% of RDA (about 600 mg)

1.44 mg of Sodium (Na) = 0.07% of RDA (about 1902 mg)

Incorporate Pomegranates in Your Diet…

With so many health benefits within this fruit, whether you crunch fresh pomegranate seeds or drink the juice, feel guilt-free as you enjoy each delicious mouthful- you're doing your body a favor! Boost your antioxidant levels with Pomegranate Pear Infused Coconut Water and Pomegranate-Apple Infused Water.

Want to have a low calorie snack? Have Chatpata Pomegranate as a mid-morning or evening snack. Feel refreshed after a stressful day with this Sweet Lime Pomegranate and Apple Juice to boost your energy and immunity too.

Try our unique salad recipes like Pear and Pomegranate Salad to add fibre and powerful antioxidants. You can make this tasty accompaniment – Boondi and Pomegranate Raita to give a twist to your pulao’s or paratha’s.

Try our other recipes that have pomegranate from our website and app.

7 impressive benefits of anar pomegranate

 by Tarla Dalal
Pomegranate Tea is a unique Turkish beverage made by blending and straining cooked pomegranate. A dash of lemon juice adds to the tanginess of the drink, which is resplendent with the naturally bright colour and vibrant flavour of pomegranate. When making the Pomegranate Tea, allow the cooked mixture to cool slightly and then blend it. Don’t let it cool completely because the beverage must be warm while serving. Try other pomegranate recipes like Chatpata Pomegranate or Pomegranate Citrus Juice .
Two interesting fruits – pear and pomegranate, not very commonly used in smoothies, are combined with curds, milk and ice cubes to make the comforting pink-coloured pear and pomegranate smoothie. Adjust the sugar content according to the tanginess of the pomegranate.
 by Tarla Dalal
Who can resist a chatpata and chilled dose of Anar ka Gola, especially after binging on their favourite snacks like Khasta Kachori Chaat , Sev Puri , Ragda Pattice , Masala Pav , Paneer Chilly Dosa , Samosas, Usal etc. This refreshing slush-like treat make with a blend of pomegranate seeds and cumin seeds pepped up with black salt, is sure to shake off any tiredness you might feel and reboot your day.
Fruity sprouts salad, rich in beneficial ingredients – papaya aids digestion, curds boost the immune system and improve skin texture. Very satiating, specially when you are on diet and restrict your food intake. It’s all in the dressing is all i can say about this crunchy and sweet salad!
 by Tarla Dalal
A timeless recipe that has been enjoyed for generations, the Fruit Custard is an aesthetic mix of fruits and custard. It is one of the handiest desserts that you can whip up any time you are expecting a visitor because it is kind of easy and foolproof to make and you can be sure that everybody will love it! It is also quite filling, with a basketful of fruits and custard to boot. The fruits we have chosen are only suggestive. You can also prepare this with any other combination of fruits – just make sure that the fruits have a proper blend of flavours and textures. You will also love our other custard-based desserts like Custard Fruit Tarts and Layered Fruity Custard .
Salads have great nutritive value and should be a part of your baby's meals. While most little ones are not enthusiastic about salads, if you include a few of their preferred ingredients, they won't even notice they're eating a salad. You can add any fruits your baby likes to supplement their diet with vitamins and minerals. Kabuli chana will supplement their diet with protein and some calcium as well.
Combine the lusciousness of guava with the peppiness of pomegranate and you get a mouth-watering drink that will elate your senses. Both fruits are known for their distinct flavours and their special touch can be felt in the juice. A dash of black salt accentuates the flavours further, making the Guava and Pomegranate Drink a delightful treat that will leave its imprint on your taste buds! Serve this drink chilled. With guava you can also make Guava Sorbet , Guava Punch , Guava Chutney and Peru Subzi .
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