Pomegranate is one of the top 10 fruits providing ample of health benefits. Read on and find about the health benefits of pomegranate and tips for selecting and consuming pomegranate the right way. Pomegranate is regarded as one of the super nutritious fruits by health professionals these days. It is one of the oldest cultivated fruits that were first grown in Persia. Its juice, considered to be as healthy as the fruit itself is regarded by many as a health elixir capable of curing a number of ailments. Pomegranates contain no fat and are low in sugar. Its calorie content is 80 calories per 100 -gram serving, with 5 grams of fibre and 15 percent vitamin C. Pomegranate juice is slightly higher in calories as compared to the fruit. It contains 120 calories per 100 gram serving. Health Benefit of Pomegranate Here are some of the health benefits of pomegranates.Rich in Antioxidants - Pomegranates are rich in Phytochemicals – an antioxidants derived from plants. Antioxidants are capable of counteracting the damage caused to human cells due to free radicals. Although a number of other foods also contain antioxidants, only pomegranate has a related set of compounds called Punicalagins. Research has indicated that in addition to neutralising free radicals these substances are also capable of reducing the risk of prostate cancer, lung cancer and breast cancer.Vitamins, Minerals and Micronutrients - Pomegranate contains a healthy mix of vitamin C, vitamins B5, B9 and K, Potassium and Zinc. Also referred to as Pantothenic acid, vitamin B5 is necessary for maintaining healthy skin and to ensure proper functioning of the nerves in our body. Studies have indicated the possibility of this micronutrient’s ability to prevent muscle cramping, insulin resistance and adrenal insufficiency. Deficiency of Vitamin B9, also known as foliate or folic acid is normally responsible for neural tube defects in babies. Adults require this vitamin to repair DNA and create healthy blood cells. One plateful of pomegranate seeds has 10 percent of an adult’s suggested requirement of this vitamin. Deficiency of vitamin K can result in a person getting bruised easily. It can also increase the chances of developing Osteoporosis. Pomegranate juice and whole pomegranate seeds contain about 10 percent of an adult’s recommended daily allowance of vitamin K.Side Effects of Consuming Pomegranates In certain extreme cases a person may experience itching or burning of the skin after eating the fruit. The slight acidity of pomegranate juice can instigate GERD or heartburn symptoms in people who frequently suffer from heartburn. Such people must avoid consuming the juice or eating the fruit shortly before bedtime. Sometimes the seeds in pomegranates can cause irritation in people suffering from Diverticulitis. Similar to seeds of tomato, raspberry and strawberry, pomegranate seeds can get into the Diverticuli of the bowel and cause pain. Vitamin K contained in this fruits prohibits clotting. Hence, people taking medications for thinning the blood must be careful and consume limited quantity of this fruit.How to Select Pomegranates? While selecting Pomegranates you must go for the ones which are bright red colour and heavy. Pomegranates are full of translucent juicy seeds surrounded by fibrous white pith.How to Eat Pomegranates? You must separate the seeds from the pith before consuming it. For separating the seeds make use of spoon to rap against the back of a pomegranate half. The seeds will normally shower down from the pith after a few taps from the spoon. Pomegranate can be eaten raw, made into a juice or mixed with a variety of foods. You can make use of it in salads or desserts to lend a special taste and enhance the visual appeal of the dish.