The potential benefits of pomegranate seeds and their juice include improved heart, gut, and skin health, as well as improved memory, reduced joint pain, and more.

1. Provides Key Nutrients

Pomegranate seeds are a fruit with a sweet, tart, and tangy taste. They are low in calories and high in vitamins, minerals, antioxidants , and fiber, which is where the health benefits come from.

A serving of pomegranate seeds is about 1/2 cup (about 3 ounces). Here’s how that breaks down nutritionally:

Calories: 72

Fat: 1 gram (g)

Protein: 1.4 g

Carbohydrates: 16.3 g

Fiber: 3.5 g

Sugar: 12 g

Potassium: 205 milligrams (mg)

Magnesium : 10 mg

Calcium: 9 mg

Vitamin C: 9 mg

Folate: 33 micrograms (mcg)

2. May Reduce Inflammation

Pomegranate seeds, peel, or juice travel through the diges

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