Pomegranates have healthy amounts of fiber to help keep your system regulated, and are one of the fruits nutritionists suggest for weight loss and cholesterol level control, while at the same time boosting immunity, improving circulation, and offering cancer protection. In addition, they do protect against cancer, as numerous studies indicate. Low in saturated fat and cholesterol, pomegranates are an excellent source of vitamin C, providing 48% of the daily recommended value and 58% of what's needed from vitamin K. Chockfull of minerals, they provide high amounts of copper, potassium, folate, manganese, thiamin, pantothenic acid (vitamin B5), and pyridoxine, with ample amounts of antioxidant polyphenols thrown in. Three such polyphenols are tannins, anthocyanins, and ellagic acid. While most fruits contain some, fresh pomegranate juice has all three, as well as the antioxidant punicalagin, which research indicates may be effective in reducing the risk of heart disease due to aggressive free radical-scavenging activities in the body. In Iran, there are a variety of pomegranates Myatadzhy, Gissarskii, Kara BalaMiursal. But the popular pomegranate cultivarsnsaveh and semnan and shiraz pomegranate.