Pomegranate seeds: uses and nutritional benefits

Pomegranate is the fruit of the pomegranate tree, a shrub of the Punicaceae family. This autumn fruit has been eaten for centuries for the small arils it contains. The arils have a subtle fragrance and they illuminate the plates by their red colors. The arils have seeds that can also be eaten. Dried, the arils, or pomegranate seeds, take on a burgundy color and a sweeter taste. Pomegranate seeds contain many essential nutrients, such as vitamin B9. Pomegranate seeds stand out thanks to a particular fatty acid: punic acid. This polyunsaturated fatty acid is the subject of much scientific research: antimicrobial, anti-inflammatory, anti-oxidant, regulates glucose homeostasis ... So many properties that allow pomegranate seeds to prevent cardiovascular disorders or type 2 diabetes. Latin name: Punica granatum L. Botanical family: Punicaceae. Part used: Seed.

Recommended consumption

Due to the energy density of pomegranate seeds and their high content of polyunsaturated fatty acids, daily consumption recommendations are defined. In classic cure or for pleasure: a portion of pomegranate seeds is estimated at 15 g per day, which represents four teaspoons of pomegranate seeds per day.

In what form?

To make the most of their benefits, you can use them :

  • Whole
At what time of day?

We advise you to use them during the following meal(s) to take full advantage of their benefits:

  • Breakfast
  • Lunch
  • Snacks
  • Dinner
What modes of use?

You can incorporate them into the following preparations to facilitate their intake:

  • Salad
  • Dessert
  • Yoghurt, dairy
  • Dish
  • Only
  • Mixed with other dried fruits
  • Muesli

Health Nutrition Benefits

15 g of pomegranate seeds contain a significant portion of the Population Dietary Reference (PNR) for Fiber. They also contain, to a lesser extent, Vitamin B9.

As such, Pomegranate seeds can supplement your healthy and varied diet.


Fiber disrupts the absorption of cholesterol and simple sugars. Pomegranate seeds are particularly rich in fiber. Therefore, pomegranate seeds moderate the rise in blood sugar after a meal and reduce the absorption of cholesterol. Also, pomegranate seeds limit the vascular complications of these pathologies by the contribution of vitamin B9, punic acid and polyphenols. Indeed, vitamin B9 contributes to the management of inflammation by its involvement in the cycle of homocysteine (a pro-inflammatory amino acid). Finally, the last two compounds are antioxidants. It also appears that punic acid reduces insulin resistance.

Digestive system

Les graines de Grenade sont source de fibres. Les fibres stimulent le transit digestif, prévenant la constipation (voir notre guide constipation et alimentation).

Immune system

Vitamin B9 stimulates the synthesis of immune cells. Thus, pomegranate seeds contribute to the immune response by providing vitamin B9. Pomegranate seeds also fight against microbial growth by the presence of a polyunsaturated fatty acid: punic acid. The nutrients in pomegranate seeds reinforce the immune benefits of a varied and balanced diet.

Nutritional properties

  • Cardiovascular protector (fiber, punic acid, vitamin B9): pomegranate seeds act on various cardiovascular risk factors. Their fiber limits hyperlipidemia by reducing the absorption of cholesterol and triglycerides. The vitamin B9 participates in the management of the inflammation which can encourage the installation of the atheromatous plaques. Indeed, vitamin B9 intervenes in the conversion of homocysteine: pro-inflammatory amino acid. Finally, punic acid is a powerful anti-inflammatory and anti-oxidant. The latter is a polyunsaturated fatty acid specific to the Pomegranate.
  • Controls blood sugar (protein, fiber, fat): pomegranate seeds have a low glycemic index. They provide protein, fat and fiber, and virtually no carbohydrates. On their own, pomegranate seeds do not affect blood sugar levels. When eaten with other foods, they reduce the glycemic load of the meal, thus balancing blood sugar levels. In addition, punic acid modulates the secretion of insulin, the hormone that controls blood sugar.
  • Hunger suppressant (fiber): due to their low glycemic index, Pomegranate seeds do not induce strong variations in postprandial blood sugar. This balance of blood sugar reinforces the feeling of satiety.
  • Immunomodulant (vitamin B9, punic acid): pomegranate seeds stimulate the synthesis of white blood cells (immune cells) thanks to the contribution of vitamin B9. Vitamin B9 is involved in maintaining the production of immune cells. In addition, the punic acid provides to the seeds of Pomegranate an antimicrobial power.
  • Antioxidant (polyphenol, punic acid): pomegranate seeds neutralize free radicals by providing punic acid, a fatty acid that has antioxidant activity. Also, a study notes protective effects against oxidative stress by pomegranate seeds by the presence of polyphenols. Nevertheless, the antioxidant efficiency seems to be better in the zest than in the pomegranate seeds.
  • Anti-inflammatory (vitamin B9, punic acid): pomegranate seeds fight against the inflammatory process. They provide vitamin B9 that neutralizes homocysteine by converting it to methionine. Moreover, the punic acid would be beneficial in various inflammatory diseases.

Nutritional values

*Recommended Daily Allowance

To know more about the plant : The pomegranate tree

The pomegranate is a shrub of 2 to 5 m, belonging to the family Punicaceae. Native to Iran and Afghanistan, it is now common to find pomegranate orchards around the Mediterranean and in Central Asia. This is not surprising considering its needs: a bright, warm and dry climate.

It is a tree appreciated for its decorative aspect, because at the end of its branches grow beautiful and large scarlet flowers. Its fruits, the Pomegranate, are red with a firm skin. Inside is a white mesocarp that forms a nest containing edible arils. The arils have a reddish, translucent, juicy pulp that contains seeds. One pomegranate can contain more than 400 arils. The pomegranate tree is one of the oldest domesticated crops.

The fruit of the pomegranate tree is the source of many beliefs and superstitions. In Greek mythology, the pomegranate is associated with Hades, the god of the underworld; in the Bible, it symbolizes love, immortality and fertility; in the Koran, suras mention it as the fruit of paradise. There are many varieties of pomegranate, each linked to its producing country: Wonderful in Israel, Mollar and Tendrar in Spain, and Hicaz in Turkey.

Organic pomegranate seeds...

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