11 Surprising Health Benefits of Pomegranates, Backed by Science

Why Pomegranates Are Called a Superfood

Pomegranates are often referred to as a ‘superfood’ because they are rich in bioactive compounds, particularly polyphenols such as punicalagins, anthocyanins, and ellagitannins. These bioactive phytochemicals possess powerful antioxidant, anti-inflammatory, anticancer, and heart-protective properties, making pomegranates one of the most nutrient-dense fruits available.

Studies consistently highlight their potential to combat oxidative stress, reduce inflammation, support cardiovascular and cognitive function, and lower the risk of various chronic diseases.

Pomegranate Nutrition Facts

The table below provides the approximate nutritional composition per 100 grams of the food item:

11 Benefits of Pomegranate

1. Rich in antioxidants

Pomegranates are an antioxidant powerhouse, thanks to their abundance of polyphenols, notably punicalagins and anthocyanins. These compounds help neutralise harmful free radicals, reducing oxidative stress and inflammation in the body. Some studies suggest that pomegranate juice may exhibit up to three times the antioxidant capacity of red wine or green tea, depending on preparation and concentration.

2. Reduces chronic inflammation

Chronic inflammation is a key driver of many diseases, from heart disease and cancer to arthritis and Alzheimer's. Some studies suggest that pomegranate juice may exhibit up to three times the antioxidant capacity of red wine or green tea, depending on preparation and concentration.. Regular consumption of pomegranate juice has been linked to lower levels of inflammation in the body, potentially reducing the risk of various chronic diseases.

3. May have anticancer properties

Numerous studies have explored the potential anticancer effects of pomegranates. Laboratory and animal studies suggest that pomegranate extracts rich in ellagitannins may inhibit the growth of certain cancer cells, though more human research is needed, including those of the prostate, breast, colon, and lung.

4. Supports heart health

Pomegranate health benefits extend to the cardiovascular system as well. The fruit's antioxidants help protect the heart and blood vessels from oxidative damage while also improving cholesterol profiles and reducing blood pressure. Some human studies have reported that regular pomegranate juice consumption may help reduce LDL (‘bad’) cholesterol oxidation and blood pressure, though results are mixed. Additionally, pomegranate may help prevent the buildup of arterial plaque, further supporting heart health.

5. Supports urinary health

Compounds such as ellagic acid and antioxidants in pomegranate may help reduce oxidative stress and potentially inhibit the formation of kidney stones by reducing the crystallisation of certain minerals in the urine. Additionally, the fruit's anti-inflammatory properties can help protect the kidneys from oxidative stress and damage.

6. Antimicrobial properties

Pomegranates contain natural antimicrobial compounds that may inhibit the growth of certain bacteria and fungi, including oral pathogens. This may support oral health by reducing plaque-forming bacteria and preventing infections. Pomegranate extracts have also been shown to have antibacterial effects against common foodborne pathogens like E. coli and Salmonella.

7. Improves exercise endurance

The polyphenols in pomegranate have been shown to enhance blood flow, reduce oxidative stress, and decrease muscle damage and soreness after intense exercise. These compounds may improve circulation and oxygen utilisation in muscles during exercise, helping athletes sustain higher levels of performance for longer periods. Additionally, regular consumption of pomegranate juice or extracts has been linked to faster recovery times and reduced inflammation, making it a natural aid for endurance and overall fitness.

8. Improves brain health

Emerging research indicates that pomegranates may have neuroprotective benefits, thanks to their ability to reduce inflammation and oxidative stress in the brain. Animal and preliminary human studies suggest that pomegranate juice may improve markers of memory and cognitive function, though more research is needed. However, more human trials are needed to confirm these effects.

9. Aids digestion

The fibre and polyphenols in pomegranates can promote a healthy gut by supporting the growth of beneficial bacteria and reducing inflammation in the digestive tract. Pomegranate polyphenols may have prebiotic effects, promoting beneficial gut bacteria such as Bifidobacteria and Lactobacilli. This may help alleviate digestive issues like bloating and constipation.

10. Boosts immunity

With its high vitamin C content and antimicrobial properties, pomegranate can help support the immune system and reduce the risk of infections. Vitamin C is a powerful antioxidant that supports immune cell function and enhances the body’s defence against infections. Additionally, pomegranate contains other immune-boosting compounds like flavonoids and polyphenols, which help combat inflammation and oxidative stress.

11. May help treat erectile dysfunction

Pomegranate juice may be a natural remedy for erectile dysfunction, thanks to its ability to increase nitric oxide production and improve blood flow. Nitric oxide helps relax and dilate blood vessels, allowing for better circulation to the penis. One small clinical study found that men with mild to moderate erectile dysfunction who consumed pomegranate juice daily reported some improvement, though evidence remains limited.

How to Eat Pomegranates: Tips & Ideas

• Enjoy the seeds (arils) on their own as a refreshing snack.
• Toss arils into salads for a burst of colour, flavour, and crunch.
• Blend pomegranate seeds into smoothies or yoghurt for added nutrients.
• Use pomegranate juice as a base for healthy drinks or cocktails.
• Sprinkle seeds over oatmeal, yoghurt, or cereal for a nutritious breakfast.
• Mix arils into salsa, guacamole, or hummus for a tangy twist.
• Incorporate pomegranate juice or molasses into marinades or salad dressings.
• Use pomegranate seeds as a beautiful garnish for desserts and baked goods.

Potential Risks and Side Effects

• Allergic reactions to pomegranates are rare but can occur, especially in people with allergies to other fruits.
• Pomegranate juice may interact with certain medications, including warfarin, ACE inhibitors, and statins, potentially altering their metabolism, so consult your doctor before consuming it regularly.
• Pomegranate juice is naturally high in sugar and calories, so moderation is recommended, especially for people managing blood sugar levels.
• Some people may experience digestive discomfort, such as diarrhoea, when consuming large quantities of pomegranate.
• Pomegranate supplements should be used cautiously, as their purity and dosage can vary widely. Always consult a doctor before taking any new supplement.

Conclusion

Pomegranates are a true superfood, offering an impressive range of science-backed health benefits. From their potent antioxidant and anti-inflammatory effects to their potential to support heart health, brain function, and immunity, pomegranates can be a powerful addition to a healthy diet. By incorporating pomegranates into your daily routine, you can harness the power of this superfood to promote overall wellness and potentially reduce your risk of chronic diseases.

At Metropolis Healthcare, we're committed to empowering you with the knowledge and tools you need to prioritise your health. With a robust network spanning over 750 towns, more than 220 laboratories, 4,600+ service centres, and over 10,000 touchpoints, Metropolis is committed to delivering accurate, efficient, and reliable diagnostic services. By prioritising technological innovation, patient-centric care, and trustworthy reporting, Metropolis empowers millions of people to make informed decisions about their health.

FAQs

Are pomegranates good for diabetics?

Yes, pomegranates can be beneficial for people with diabetes. The fruit's polyphenols may help improve insulin sensitivity and reduce inflammation, which are key factors in managing blood sugar levels. However, it's important to consume pomegranates in moderation due to their natural sugar content.

How much pomegranate should I eat daily?

Most studies suggest that consuming up to 1 cup of pomegranate arils or 8 ounces (240 ml) of juice per day is safe and beneficial for healthy adults. However, it's always best to practise moderation, especially if you have any underlying health conditions, and consult with your doctor.

Can pomegranate juice help with weight loss?

While pomegranate juice is low in fat and contains fibre, which can promote feelings of fullness, its direct impact on weight loss is limited. Consuming pomegranate juice as part of a balanced, calorie-controlled diet and regular exercise routine may support weight management.

Is it better to eat pomegranate seeds or drink juice?

Both pomegranate seeds and juice offer health benefits, but they differ in their nutritional profile. Eating the seeds provides more fibre and a wider range of antioxidants, while the juice offers a concentrated source of polyphenols. Ultimately, the best choice depends on your personal preferences and dietary needs.

References

• https://pmc.ncbi.nlm.nih.gov/articles/PMC4007340/
• https://fdc.nal.usda.gov/food-details/169134/nutrients
• https://pmc.ncbi.nlm.nih.gov/articles/PMC5806496/
• https://www.mdpi.com/2304-8158/9/2/122
• https://pubmed.ncbi.nlm.nih.gov/11052704/
• https://pubmed.ncbi.nlm.nih.gov/17568759/