Pomegranate seeds are safe to eat and are a good source of many vitamins and nutrients. People may also refer to pomegranate seeds as arils.
The white flesh surrounding these seeds is technically edible but is bitter, and most people avoid it. The skin of pomegranate fruit is again technically edible, but people typically only use it as an extract.
In this article, we cover the health benefits of pomegranate seeds and ways to incorporate them into the diet.
Pomegranates are rich in many vitamins and other nutrients. Half a cup, around 87 grams (g), of pomegranate seeds contains:
Pomegranate seeds are also rich in antioxidants, which can help protect the body against inflammation and free radical damage. Antioxidant content varies between pomegranate varieties, but all contain high levels of these healthful bioactive components.
The peel also contains antioxidants, though few people eat pomegranate peels. These antioxidants include tannins, flavonoids, and anthocyanin.
Fruit fiber can help promote the proper working of a person’s digestive system and maintain good gastrointestinal health.
In addition to promoting good gut health, eating adequate amounts of fiber and whole fruits can help reduce the risk of heart disease and diabetes and assist in long-term weight management.
With 83 calories per 100g, pomegranate seeds can add flavor to dishes with few additional calories or be a low calorie snack option themselves.
In North America, people are most likely to find pomegranates in late summer to early winter, when the fruits are in season. However, some grocers import pomegranates from the Southern Hemisphere, offering them throughout the year.
Heating pomegranate seeds can eliminate some of their flavor, so it is best to eat them fresh and raw or as a garnish.
However, the seeds themselves are actually hidden under oily coverings called arils. Unlike a seed coat (integument) that develops from the outer cell layers of an ovule, an aril grows from the point (funiculus) at which the ovule (seed) attaches to the ovary wall.
In fact, the term “granate” is derived from the Medieval Latin “granatum,” meaning “many-seeded” or “containing grains.”
Studies in animals suggest that punicic acid may reduce inflammation and improve insulin sensitivity (13, 14).
They are a good source of antioxidants, insoluble fiber, and punicic acid. Animal studies suggest that this unique acid provides anti-inflammatory effects for the body and brain.
The latter may be helpful in treating certain neurodegenerative diseases like Alzheimer’s (14, 15, 16). However, more is needed to verify these conclusions.
While the seeds themselves are hard and fibrous, you might be missing out on some health benefits if you discard them.
Are you supposed to eat pomegranate seeds?
A person can consume pomegranate seeds as part of a balanced diet. They can add them to oatmeal, grain bowls, or salads. Some people choose to add pomegranate seeds as part of their dessert, as a topping for ice cream or puddings.
Pomegranates | SuperFood or Super-Fad? | Gundry MD
FAQ
What is the difference between arils and seeds?
Do pomegranate arils have seeds?
Do you eat pomegranate seeds or spit them out?
What is the difference between false aril and arillode?
An arillode or false aril is sometimes distinguished: whereas an aril grows from the attachment point of the seed to the ovary (from the funiculus or hilum ), an arillode forms from a different point on the seed coat.
Can I eat basil seeds raw?
Yes, you can eat raw basil seeds, but you may not adequately digest them as their outer shell is not digestible by our digestive system.
What is a pomegranate aril?
It’s simply the fleshy covering of the seeds found inside a pomegranate. The unique interior of the fruit is quite a sight to behold. The translucent, ruby-colored flesh coats a tiny, white or pink seed, but the entire aril can be eaten. Heaviness: The weight of the pomegranate signifies how juicy it is.
What is a white nutmeg aril called?
An aril that surrounds the nutmeg seed is used as a spice called mace. The edible white aril of Litchi chinensis is sometimes called an arillode or false aril. It grows partly from the funiculus and partly from the integument of the seed.