The pomegranate is an ancient plant known to grow and thrive in harsh conditions. Despite its deep-rooted history – one that goes back thousands of years – the health benefits of the pomegranate fruit are still being uncovered.
Pomegranates are low in calories and fat but high in fiber, vitamins, and minerals. Benefits include antioxidants, heart health, urinary health, exercise endurance, and more.
Pomegranates are round, red fruits. They feature a white inner flesh that’s packed with crunchy, juicy edible seeds called arils.
They may be best known for the vibrantly colored juice they’re often used in, but these unique fruits have a lot more to offer.
S\The following are the most important health benefits of this wonderful.
1. Packed with nutrients
Overall, pomegranates are low in calories and fat but high in fiber, vitamins, and minerals.
Below is the nutrition for the arils in oneTrusted Source average pomegranate:
Calories: 234
Protein: 4.7 grams (g)
Fat: 3.3 g
Carbohydrates: 52 g
Fiber: 11.3 g
Vitamin C: 32% of the Daily Value (DV)
Folate: 27% of the DV
Magnesium: 8% of the DV
Phosphorus: 8% of the DV
Potassium: 13% of the DV
It is to be borne in mind that the nutritional information for pomegranate and arils differs from that of pomegranate juice, which won’t provide much fiber or vitamin C.
2. Rich in antioxidants
Antioxidants are compounds that help protect the cells of your body from damage caused by free radicals. High amounts of free radicals can be harmful and contribute to a number of chronic diseases.
Pomegranates are richTrusted Source in antioxidants and polyphenolic compounds, including punicalagins, anthocyanins, and hydrolyzable tannins.
Getting antioxidants from fruits such as pomegranates is a great way to support overall health and prevent disease.
3. May help keep inflammation at bay
Chronic inflammation can contributeTrusted Source to many conditions, including heart disease, type 2 diabetes, and cancer.Trusted Source
Eating pomegranates may help prevent the inflammation associated with these chronic conditions.
This is largely attributed to compounds called punicalagins, which have been shownTrusted Source to have antioxidant and anti-inflammatory properties.
While more research is needed, researchTrusted Source shows that consuming pomegranate juice can reduce certain markers of inflammation.
3. May help keep inflammation at bay
Chronic inflammation can contributeTrusted Source to many conditions, including heart disease, type 2 diabetes, and cancer.Trusted Source
Eating pomegranates may help prevent the inflammation associated with these chronic conditions.
This is largely attributed to compounds called punicalagins, which have been shownTrusted Source to have antioxidant and anti-inflammatory properties.
While more research is needed, researchTrusted Source shows that consuming pomegranate juice can reduce certain markers of inflammation.
4. May have anticancer properties
ResearchTrusted Source has found that compounds in pomegranate have anti-cancer properties.
Animal researchTrusted Source has also found that pomegranate helps slow tumor growth in the early stages of liver cancer.
Plus, according to older researchTrusted Source, pomegranate extract may be beneficial for prostate cancer.
5. May offer heart health benefits
There is evidenceTrusted Source that fruits rich in polyphenolic compounds, such as pomegranate, may benefit heart health.
For example, in a studyTrusted Source on people with heart disease, drinking pomegranate juice reduced the frequency and severity of chest pain, as well as certain biomarkers that suggest a protective effect on heart health.
6. Support urinary health
Test-tube and human studies have found that pomegranate extract may help reduce the formation of kidney stones.
In one 2014 studyTrusted Source, pomegranate extract was found to inhibit the mechanism associated with stone formation in people with recurrent kidney stones.
Additionally, animal studiesTrusted Source have found that pomegranate extract can help regulate the concentration of oxalates, calcium, and phosphates in the blood, which are common components of kidney stones.
7. May have antimicrobial properties
Pomegranate compounds may helpTrusted Source fight harmful microorganisms.
For instance, they may protectTrusted Source oral health by reducing the growth of germs that can contribute to bad breath and tooth decay.
8. May improve exercise endurance
The polyphenols in pomegranates may increase exercise endurance.
One small studyTrusted Source found that pomegranate extract increased time to exhaustion and improved performance in trained cyclists.
Other researchTrusted Source has found that pomegranate supplements may improve both endurance and muscle recovery.
However, researchTrusted Source using pomegranate juice has found no benefit for muscle recovery after exercise, indicating that more studies are needed.
9. Good for your brain
Pomegranates contain antioxidants called ellagitannins, which help reduce inflammation in the body.
Some studiesTrusted Source have found that ellagitannins may help protectTrusted Source the brain against Alzheimer’s and Parkinson’s disease by reducing oxidative damage and increasing the survival of brain cells.
Ellagitannins are believed to produce a compound in the gut called urolithin A, which has been studied for its ability to reduce inflammationTrusted Source in the brain and delay the onset of cognitive diseases.
Nonetheless, more research is needed.
10. Supports digestive health
Eating pomegranate may helpTrusted Source support the health of your gut microbiome, which plays a key role in many aspects of health.
Test-tube researchTrusted Source has found that pomegranate can increase levels of beneficial gut bacteria, suggesting that it may have prebiotic effects.
Prebiotics serve as fuel for the beneficial bacteria in your gut and support a healthier gut microbiome.
Additionally, pomegranate arils are rich in fiber, which is essentialTrusted Source for digestive health and may protect against some digestive conditions.
ResearchTrusted Source suggests drinking pomegranate juice every day for 2 months may lower systolic blood pressure, diastolic blood pressure, or both in some people.
A placebo-controlled 2022 study indicated that daily supplementation with oral pomegranate extract may reduce the appearance of severe wrinkles, improve skin microbiome (microorganisms), and lower skin oil production, among other skin and general health benefits.
A 2023 systematic review also found that consuming pomegranates every day can improve cognitive function in healthy individuals and lower the chance of cognitive impairment. Cognitive refers to processes related to learning, remembering, and understanding information.
If you live with diabetes, you may want to ask your doctor about eating pomegranates every day since the fruit has a high sugar content.
Pomegranates are rich in antioxidants, fiber, and a variety of vitamins and minerals.
Pomegranates may also help protect against cancer, support exercise endurance, and prevent harmful germs.
Although human research on some of these potential benefits is lacking, it’s safe to say that pomegranate is a tasty, nutritious addition to your diet.
