Pomegranate Vitamins

Nicks J Feb 8, 2019
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Pomegranates are excellent sources of vitamins, some of which display antioxidant properties. The given information elaborates more on the nutritional value of these fruits.
Pomegranates are loaded with vitamins that are essential for a healthy living. Eating this red fruit, is enjoyable due to its unique sweet taste, but it is the nutrition of the fruit, that makes it popular all over the world. Here are the vitamins found in a large-sized pomegranate (280 g):

Vitamin C

Daily intake of vitamin C can help to prevent wrinkling of skin. For improving the skin texture, including vitamin C in the diet is a must and the easiest way to do it, is to have pomegranates on a regular basis. Most popular skin care products that claim to provide a healthy glowing skin, contain vitamin C.
Vitamin C strengthens the immune system, thus greatly reducing the risk of infections. A large-sized pomegranate contains around 28 mg of vitamin C, 48% of daily recommended value.

Vitamin B

These red-colored fruits are jam-packed with B vitamins. A large-sized pomegranate delivers around 0.2 mg of vitamin B6, 107 mcg of folate, 0.8 mg of niacin and 0.1 mg of riboflavin.
They ensure proper metabolic rate in the body as well as promote cell growth. Taking vitamin B from natural sources can considerably decrease the risk of pancreatic cancer.

Vitamin E

Vitamin E , acknowledged worldwide for its antioxidant properties is also present in this fruit. However, pomegranates aren't a good source of vitamin E, as a large-sized fruit has only 1.7 mg of vitamin E, around 8% of daily recommended intake.

Vitamin K

A large-sized pomegranate also has significant amounts of vitamin K, (about 58% of daily recommended intake). This nutrient is necessary to our body for normal blood clotting and also helps to control excessive menstrual bleeding.


Pomegranate has potassium in substantial amounts, which can help to prevent high blood pressure. Deficiency in potassium can also bring physical and mental related issues such as stress, diarrhea, and depression. So, to ensure adequate potassium intake, do not forget to add this red fruit into your diet.


This nutritious fruit also contains calcium (around 28 g), a mineral that helps to develop strong bones. Inadequate calcium consumption can put a person in the risk zone of diseases like osteoporosis.


Pomegranate is also a good source of zinc (1.0 mg). The presence of zinc in our body is crucial for a healthy immune system and metabolism. For a normal functioning of the digestive system, zinc is very important, which can be always obtained through pomegranates.
Pomegranate being a seasonal fruit is not available throughout the year. So, many prefer to take its extracts that are available in the form of capsules. However, taking the fruit or its juice is always a better option to reap its health benefits.
Disclaimer: The information provided is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.