The first signs of pomegranates can be traced back to Mesopotamian texts and art, and even the Bible and the Quran. This ancient fruit, linked to vitality and fertility, is now having its moment of glory because of its rich antioxidant profile, which lends itself to numerous benefits.
In this article, I'll explain the science behind the purported health benefits of pomegranates. I'll also share my tips on how to include the superfruit in your diet—either as a whole fruit, bottled juice, in a salad, or as part of a superfood blend like Live it Up Feel the Beet.
Potential benefits of pomegranate include:
- Antioxidant powerhouse
- May promote a healthy gut
- Can aid immune system response
- May aid inflammation
- May support exercise performance and muscle recovery
- Can support brain health
- Linked to weight management efforts
What Is Pomegranate?
Pomegranate is an edible fruit known for its red, juicy arils or seeds. Pomegranates originated in the Middle East and North India, and are famous for their tart-juicy flavor. Although the pomegranate is categorized as a berry, it belongs to its own botanical family, Punicaceae. Pomegranates are drought-resistant plants that can adapt to climate change and be grown in a wide range of soils.
Pomegranates are most lauded for their powerful antioxidant profile. This red fruit is high in polyphenols, including flavonoids and tannins. Pomegranates can be eaten raw or had as a juice.
As per the USDA, consuming a single pomegranate (approximately 282 grams) can provide a substantial portion of the daily recommended nutrients:
- Calories: 234
- Carbohydrates: 29 g
- Protein: 4.7 g
- Fats: 3.3 g
- Fiber: 11.3 g
- Vitamins and minerals:
- Vitamin C: 10.2 mg
- Vitamin K: 46.2 mcg
- Folate: 107 mcg
- Potassium: 666 mg
- Calcium: 28.2 mg
- Iron: 0.846 mg
- Magnesium: 33.8 mg
Did You Know?
The name pomegranate originates from the Latin word "malum granatum," which means an apple with many seeds.
7 Potential Benefits of Pomegranate from a Dietitian
Here's what medical science has to say about the purported benefits of having pomegranate as part of your daily food intake.
1. Antioxidant powerhouse
Pomegranates are recognized as an antioxidant powerhouse due to their strong phenolic compounds like polyphenols, flavonoids, flavanols, and anthocyanins. Anthocyanins, responsible for the fruit's ruby color, are strong scavengers of free radicals. And so are flavonoids. The fruit also contains punicalagins and ellagitannins, which are known to reduce oxidative stress and support the body's natural defenses against free radicals. In certain studies, drinking pomegranate juice allowed consumers to access three times the antioxidant profile of red wine and green tea. The fruit's peel also contains catechins with high antioxidant activities.
2. May promote a healthy gut
Pomegranate seeds are high in fiber, which can help with digestion and regularity. A 2009 study highlighted how pomegranate tannins decreased gastric mucosa damage. Other preclinical and animal studies have proposed that pomegranate juice may support a healthy microbiome. A 2023 in vivo study suggested that pomegranate extract may act as a prebiotic by modifying the gut biofilm-forming bacteria and, therefore, aiding the strength of the intestinal barrier.
3. Can aid immune system response
The red, juicy arils of pomegranates may just be what you need for vitality. Eating the whole seeds of pomegranates can provide almost 40% of the daily recommended value of vitamin C. Vitamin C aids antibody production and absorption of iron, which, in turn, helps maintain energy levels for a strong immune response. Recent scientific studies highlight that pomegranate compounds, specifically punicalagins, are believed to help suppress the NF-ÎşB, a protein complex that drives inflammation and can hamper the immune response.
4. May aid inflammation
Pomegranates contain ellagitannins, beneficial plant compounds known to have strong reactive oxygen species scavenging capabilities, and can employ a positive inflammatory response in cells in the body. In a study of 30 Sprague-Dawley rats with inflammation, pomegranate extract had a positive impact on reactive-oxygen species (ROS) levels
Punicalagins, also found in pomegranates, have been reported to have beneficial effects on inflammation. In a single-blind, placebo-controlled trial, pomegranate fruit extract was shown to help with skin inflammation. Though more research is needed, these findings were corroborated by a 2025 randomized human study of adults aged 55-70 years in which 750 mg of pomegranate extract positively influenced inflammatory markers.
5. May support exercise performance and muscle recovery
Growing evidence suggests that pomegranate may also help with endurance, performance, and muscle recovery. Pomegranates possess phytochemicals that offer a mild ergogenic (performance-aiding) effect and contribute to strength.
Additionally, the polyphenols in pomegranate have been shown to favorably support blood flow, oxidative stress, and potentially help with muscle soreness after intense exercise. In Olympic weight lifters, drinking pomegranate juice daily was associated with delayed muscle soreness and faster recovery times, positioning it as a natural aid for endurance and overall fitness.
6. Can support brain health
As per emerging research, pomegranates may exhibit neuroprotective properties due to their high antioxidant capacity. In a placebo-controlled study, phytonutrients from pomegranate juice were shown to possibly manage oxidative stress in brain cells, which can aid memory retention and visual learning. In another 80-participant human study, pomegranate seed oil displayed a positive correlation with cognition, memory, and information processing. A 2023 systematic review suggested that pomegranate juice may impact markers of memory and cognitive function.
7. Linked to weight management efforts
Pomegranates are low in calories and high in fiber, which may help one feel fuller. In a 2022 randomized trial, consumption of pomegranate leaf extract diminished the sense of hunger and curbed cravings in 28 participants. Evidence from a systematic meta-analysis of clinical trials suggests that pomegranates may yield beneficial results on one's BMI (body mass index). However, human studies are limited in this field, and more research is necessary to understand the impact of the fruit. That said, pomegranates, themselves, aren't a direct weight loss aid, and any weight loss efforts should be done under the guidance of a healthcare professional.
Possible Side Effects of Pomegranate
Eating pomegranates does have its benefits and is considered safe for most, but there are also some side effects of going overboard with this ruby red fruit.
Digestive Issues
Pomegranate seeds contain cellulose and lignin, two types of insoluble fiber that pass through the digestive tract without being broken down or digested. While fiber is good for bulking up the stool, too much, too soon can lead to adverse effects like bloating, gas, diarrhea, and constipation. The fruit also contains tannins, which, as per clinical reviews, may irritate the intestinal lining and lead to cramps and irregularity.
Allergic Reactions
In some rare cases, increased pomegranate consumption can result in allergic reactions. These reactions may manifest as skin irritation, itching, hives, swelling, or breathing issues. Medical research suggests that those who have allergies to peaches, apples, and tree nuts may react to pomegranates, as the protein structure is similar.
The National Center for Complementary and Integrative Health advises against consuming the stem, root, and peel of the fruit. Pomegranates may also interact with certain medications or underlying conditions. It's best to consult a healthcare professional to discuss any complementary measures you are taking to support your health goals.
How to Use Pomegranate
The balance of acidity and sweetness in pomegranates makes them easy to incorporate into a variety of dishes—from salads and smoothies to seafood dishes and desserts. The recommended daily intake is around half to a full fruit per day.
You can:
- Toss pomegranate seeds (arils) over salads, smoothie bowls, granolas, or yogurt for added texture, color, and flavor.
- Blend the seeds and strain them to make pomegranate juice.
- Simmer the juice with sugar to create pomegranate molasses, a thick syrup that can be used as a marinade for meats like lamb, chicken, and salmon.
- Make a salsa by mixing the arils with tomatoes, corn, and onion.
- Use the juice to create a jelly or pudding.
- Add arils to muffins, tarts, and bakes to bring in a bit of tartness.
- Drink a superfood juice like Live it Up Feel the Beet that contains pomegranate.
Dietitian Tip
Getting all the arils out without splatter and red-stained hands or clothes can be a task. Run a knife through the "equator" of the pomegranate, but don't cut through the entire membrane. Then use your hands to split the fruit into two halves. Hold the pomegranate so the open seeds face a wide bowl. Use the back of a spoon to tap the back of the skin so the seeds drop into the bowl. Pick off any white membranes or skin.
Consider Trying Pomegranate-Rich Live it Up Feel the Beet
Pomegranates are rich in antioxidants, fiber, and vitamins, but plucking the seeds or making a juice can be a lengthy daily endeavor. A great way to reap the benefits of pomegranate is by having a delicious superfood juice that includes it. Two servings of Live it Up Feel the Beet can support natural energy, mental clarity, and emotional well-being.
In addition to pomegranate seed powder, Feel the Beat is also packed with a vibrant blend of powerful adaptogens, and fruits and vegetables, like:
- Beetroot powder
- Bacopa, maca, and ginkgo
- Cordyceps, lion's mane, turkey tail, and reishi mushrooms
- Coconut water powder
- Ashwagandha extract
- Lemon
It has a refreshing, berry-like taste that contains no artificial flavors, fillers, colors, or added sugar. The all-natural, plant-powered drink is designed to support an active lifestyle. What's best is that this vegan beet juice comes in at less than the price of a coffee.
FAQs About Pomegranate Health Benefits
What are the health benefits of pomegranates?
The health benefits of pomegranates primarily stem from the fruit's exceptional antioxidant properties. Eating the whole seeds or having the juice has been positively linked to cognitive, digestive, athletic performance, and immune system health.
What happens if I eat pomegranates daily?
If you eat or drink pomegranate juice daily, you may experience a variety of purported benefits, from endurance performance to muscle recovery and memory function. However, some people may experience side effects like allergies and digestive discomfort. Therefore, I recommend that you consult a registered dietitian or physician before adding any supplement to your daily routine.
What are the benefits of pomegranates for skin?
The antioxidant profile of pomegranate lends itself to skin benefits. The polyphenols, especially anthocyanins and tannins, can fight bacteria that impact the skin and may protect skin cells from UV rays. The fruit, rich in vitamin C, can also support collagen production, which may help with skin elasticity and wrinkles.
Can I eat the seeds (arils) of the pomegranate?
Yes, you absolutely can. In fact, the seeds are the most nutritious part of the fruit. They are a great source of fiber, vitamin C, vitamin K, magnesium, and potassium. The seeds also offer polyphenols, like flavonoids and tannins. I would just say that you don't eat the white membrane that holds the arils together.
This article is for informational purposes only and is not medical advice or individualized nutrition counseling. Please consult a qualified healthcare provider before making changes to supplements or medications. Any product or brand mentions are for general information and don’t guarantee results.
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