Can you eat the seeds of a pomegranate and what is its nutrient value?

Yes, you can eat the seeds of a pomegranate. In fact, the seeds are often referred to as arils and are rich in nutrients. One ounce (28 grams) of pomegranate seeds contains the following nutrients:

Calories: 72

Protein: 4 grams

Fiber: 3 grams

Vitamin C: 29% of the RDI

Vitamin K: 36% of the RDI

Folate: 16% of the RDI

Potassium: 12% of the RDI

Manganese: 16% of the RDI

In addition to these nutrients, pomegranate seeds also contain small amounts of niacin, iron, and zinc. They are also a good source of antioxidants, including the powerful polyphenols, anthocyanins, and ellagic acid.

These antioxidants are powerful plant compounds that have been linked to a variety of health benefits, including reducing the risk of heart disease, cancer, and Alzheimer's disease.

One study, published in the journal "Atherosclerosis," found that consuming pomegranate seeds for just one week decreased the levels of LDL (bad) cholesterol and increased the levels of HDL (good) cholesterol in the blood. Another study, published in the journal "Molecular Nutrition & Food Research," found that pomegranate seed extract helped to protect against age-related brain damage in mice.

Here are some additional tips for enjoying pomegranate seeds:

Choose pomegranates that are heavy for their size and have a deep red color.

To remove the seeds, cut the pomegranate in half and hold each half over a bowl of water. Use a spoon to scoop out the seeds.

Rinse the seeds well before eating.

Pomegranate seeds can be eaten on their own, added to salads, yogurt, or smoothies, or used as a garnish for desserts.

Enjoy!