Table of ContentsView AllTable of ContentsNutrition FactsHealthy CompoundsHealth BenefitsWho Should Avoid It?How to Cut One
Table of ContentsView All
View All
Table of Contents
Nutrition Facts
Healthy Compounds
Health Benefits
Who Should Avoid It?
How to Cut One
Pomegranatesare a fruit with a sweet, tart, and tangy taste. Low in calories and high in vitamins, minerals, and fiber, pomegranates appear to have numerous benefits related toantioxidantsupport, disease protection, heart health, and more.
Fortunately, it can be easy to incorporate this healthy and versatile fruit into your diet via a snack that can be nibbled on alone, a topping for sweet or savory dishes, or an ingredient in a blended dip or smoothie.
This article discusses the benefits of pomegranate seeds, how to incorporate them into your diet, and who should avoid them.
andreygonchar / Getty Images
Nutrition Facts: Handful of Pomegranate Seeds
A serving size of pomegranate seeds, which is about 100 grams, could be a great addition to your diet. Here’s how that breaks down nutritionally:
Compounds in Pomegranate Seeds
Pomegranate seeds containpolyphenols, which are antioxidant compounds that have anti-inflammatory effects on the body’s cells.
When eaten, pomegranate seeds, peel, or juice travels into the digestive tract and the colon.The colonferments the compounds intourolithins, or substances that travel to different parts of the body to deliver anti-inflammatory benefits, which include disrupting aspects of the aging process and promoting good heart health.
7 Benefits of Letting Pomegranate Seeds Pop in Your Mouth
Pomegranate and its seeds contain potent antioxidants that can potentially help protect againstinflammation, aging processes, heart conditions, and certain cancers.
Protects Heart Health
Supports Gut Health
Promotes Skin Health
In one study, after 12 weeks of consuming the pomegranate juice, participants’skinhad more protection from ultraviolet (UV) light exposure and didn’t oxidize (or damage) as quickly.Skin oxidation happens when external stressors trigger a breakdown incollagenand skin cell function, leading to skin diseases likeskin cancer.
16 Best Oils for Healthy Skin
Improves Memory
The antioxidants in pomegranates appear to help improvememory lossthat develops during the aging process. The fruit’s phytonutrients may help reduceoxidative stressin the brain, which can support retention forlong- and short-term memory.
Other research suggests that certain antioxidants in pomegranates can lower inflammation that contributes to the development ofcognitive diseaseslikeAlzheimer’s disease.
Provides Anticancer Protection
The high levels of antioxidants in pomegranates may reduce overallinflammationand slow the growth and spread of existing tumors in the early stages of some cancers.Experts are looking into how the fruit’s extract or supplements could fit into cancer prevention and treatment support.
Reduces Joint Pain
Thanks to the fruit’s antioxidants and anti-inflammatory effects, consuming pomegranate seeds may help reduce swelling or joint pain. Research indicates that this may help preventosteoarthritis, a common type of arthritis linked to aging or past injuries, and may even delay or prevent the need for joint replacements.However, more research is needed.
Prevent Infection
The polyphenols in pomegranate can help protect against bacteria and viruses, which may also include COVID-19.Some studies suggest how certain polyphenols could prevent viruses like SARS-CoV-2, which causes COVID-19, from infecting human cells.
There is no research backing the assumption that simply eating pomegranate or its seeds will instantly prevent or cure any viruses. More research is needed to learn how polyphenols deactivate viruses and how this may be used in pharmaceuticals or therapeutics.
Pomegranates contain lignans, which are considered to bephytoestrogen, a compound similar to the female sex hormoneestrogen. Research suggests that the health benefits linked to phytoestrogens may be specifically tailored to females, including a lower risk for developing heart disease,menopausal symptoms, osteoporosis, and breast cancer.
Should Anyone Not Eat Pomegranate Seeds?
Pomegranate appears to be pretty safe in most forms for healthy people to consume. That said, the following people should check with a healthcare provider before adding this to their diet:
A small group of people might experience digestive symptoms like diarrhea.Otherwise, there don’t appear to be many common side effects to consuming pomegranate seeds.
How to Cut a Whole Pomegranate and Scoop the Seeds
While their health benefits are worth it, pomegranates aren’t a grab-and-go snack and can be tricky to cut into and remove the seeds.
If you’re willing to give cutting up a pomegranate a try, follow these guidelines from various food experts:
If digging into a pomegranate still seems too time-consuming and messy, you will likely be able to find prepackaged pomegranate seeds in grocery stores, which make snacking on the seeds easy.
Summary
Pomegranate seeds are high in antioxidants and other essential vitamins. They offer numerous anti-inflammatory benefits linked to improved heart health, memory function, cancer protection, and more.
16 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture.Pomegranates, raw.UCLA Health.Health benefits of pomegranates extend throughout the body.Stockton A, Farhat G, McDougall GJ, Al-Dujaili EAS.Effect of pomegranate extract on blood pressure and anthropometry in adults: a double-blind placebo-controlled randomised clinical trial.J Nutr Sci.2017 Aug 9;6:e39. doi:10.1017/jns.2017.36Vučić V, Grabež M, Trchounian A, Arsić A.Composition and potential jealth benefits of pomegranate: A review.Curr Pharm Des. 2019;25(16):1817-1827. doi:10.2174/1381612825666190708183941Zhang S, et al.Dietary pomegranate extract and inulin affect gut microbiome differentially in mice fed an obesogenic diet.Anaerobe. 2017 Dec;48:184-193. doi:10.1016/j.anaerobe.2017.08.017.Henning SM Yang J, Lee RP, et al.Pomegranate juice and extract consumption increases the resistance to UVB-induced erythema and changes the skin microbiome in healthy women: a randomized controlled trial.Sci Rep. 2019;9:12528. doi:10.1038/s41598-019-50926-2Siddarth P, Li Z, Miller KJ, Ercoli LM, Merril DA, et al.Randomized placebo-controlled study of the memory effects of pomegranate juice in middle-aged and older adults.Am J Clin Nutr. 2020 Jan 1;111(1):170-177. doi:10.1093/ajcn/nqz241Kujawska M et al.Neuroprotective effects of pomegranate juice against parkinson’s disease and presence of ellagitannins-derived metabolite-urolithin a-in the brain.Int J Mol Sci. 2019 Dec 27;21(1):202. doi:10.3390/ijms21010202Memorial Sloan Kettering Cancer Center.Pomegranate: Purported benefits, side effects, & more.Khwairakpam AD, et al.Possible use of punica granatum (pomegranate) in cancer therapy.Pharmacol Res. 2018 Jul;133:53-64. doi:10.1016/j.phrs.2018.04.021Rasheed Z.Intake of pomegranate prevents the onset of osteoarthritis: molecular evidences.Int J Health Sci (Qassim). 2016 Apr;10(2):V-VIII.Boroushaki MT,, Mollazadeh H, Afshari AR.Pomegranate seed oil: A comprehensive review on its therapeutic effects.Int. J. Pharm. Sci. Res.2016;7(2):430-432. doi:10.13040/IJPSR.0975-8232Ashfaq F, Barkat MA, Ahmad T, et al.Phytocompound screening, antioxidant activity and molecular docking studies of pomegranate seed: a preventive approach for SARS-CoV-2 pathogenesis.Sci Rep.2023;13:17069. doi:10.1038/s41598-023-43573-1Rodríguez-García C, Sánchez-Quesada C, Toledo E, Delgado-Rodríguez M, Gaforio JJ.Naturally lignan-rich foods: A dietary tool for health promotion?.Molecules. 2019 Mar 6;24(5):917. doi:10.3390/molecules24050917Mount Sinai.Pomegranate.National Center for Complementary and Integrative Health.Pomegranate.
16 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture.Pomegranates, raw.UCLA Health.Health benefits of pomegranates extend throughout the body.Stockton A, Farhat G, McDougall GJ, Al-Dujaili EAS.Effect of pomegranate extract on blood pressure and anthropometry in adults: a double-blind placebo-controlled randomised clinical trial.J Nutr Sci.2017 Aug 9;6:e39. doi:10.1017/jns.2017.36Vučić V, Grabež M, Trchounian A, Arsić A.Composition and potential jealth benefits of pomegranate: A review.Curr Pharm Des. 2019;25(16):1817-1827. doi:10.2174/1381612825666190708183941Zhang S, et al.Dietary pomegranate extract and inulin affect gut microbiome differentially in mice fed an obesogenic diet.Anaerobe. 2017 Dec;48:184-193. doi:10.1016/j.anaerobe.2017.08.017.Henning SM Yang J, Lee RP, et al.Pomegranate juice and extract consumption increases the resistance to UVB-induced erythema and changes the skin microbiome in healthy women: a randomized controlled trial.Sci Rep. 2019;9:12528. doi:10.1038/s41598-019-50926-2Siddarth P, Li Z, Miller KJ, Ercoli LM, Merril DA, et al.Randomized placebo-controlled study of the memory effects of pomegranate juice in middle-aged and older adults.Am J Clin Nutr. 2020 Jan 1;111(1):170-177. doi:10.1093/ajcn/nqz241Kujawska M et al.Neuroprotective effects of pomegranate juice against parkinson’s disease and presence of ellagitannins-derived metabolite-urolithin a-in the brain.Int J Mol Sci. 2019 Dec 27;21(1):202. doi:10.3390/ijms21010202Memorial Sloan Kettering Cancer Center.Pomegranate: Purported benefits, side effects, & more.Khwairakpam AD, et al.Possible use of punica granatum (pomegranate) in cancer therapy.Pharmacol Res. 2018 Jul;133:53-64. doi:10.1016/j.phrs.2018.04.021Rasheed Z.Intake of pomegranate prevents the onset of osteoarthritis: molecular evidences.Int J Health Sci (Qassim). 2016 Apr;10(2):V-VIII.Boroushaki MT,, Mollazadeh H, Afshari AR.Pomegranate seed oil: A comprehensive review on its therapeutic effects.Int. J. Pharm. Sci. Res.2016;7(2):430-432. doi:10.13040/IJPSR.0975-8232Ashfaq F, Barkat MA, Ahmad T, et al.Phytocompound screening, antioxidant activity and molecular docking studies of pomegranate seed: a preventive approach for SARS-CoV-2 pathogenesis.Sci Rep.2023;13:17069. doi:10.1038/s41598-023-43573-1Rodríguez-García C, Sánchez-Quesada C, Toledo E, Delgado-Rodríguez M, Gaforio JJ.Naturally lignan-rich foods: A dietary tool for health promotion?.Molecules. 2019 Mar 6;24(5):917. doi:10.3390/molecules24050917Mount Sinai.Pomegranate.National Center for Complementary and Integrative Health.Pomegranate.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
U.S. Department of Agriculture.Pomegranates, raw.UCLA Health.Health benefits of pomegranates extend throughout the body.Stockton A, Farhat G, McDougall GJ, Al-Dujaili EAS.Effect of pomegranate extract on blood pressure and anthropometry in adults: a double-blind placebo-controlled randomised clinical trial.J Nutr Sci.2017 Aug 9;6:e39. doi:10.1017/jns.2017.36Vučić V, Grabež M, Trchounian A, Arsić A.Composition and potential jealth benefits of pomegranate: A review.Curr Pharm Des. 2019;25(16):1817-1827. doi:10.2174/1381612825666190708183941Zhang S, et al.Dietary pomegranate extract and inulin affect gut microbiome differentially in mice fed an obesogenic diet.Anaerobe. 2017 Dec;48:184-193. doi:10.1016/j.anaerobe.2017.08.017.Henning SM Yang J, Lee RP, et al.Pomegranate juice and extract consumption increases the resistance to UVB-induced erythema and changes the skin microbiome in healthy women: a randomized controlled trial.Sci Rep. 2019;9:12528. doi:10.1038/s41598-019-50926-2Siddarth P, Li Z, Miller KJ, Ercoli LM, Merril DA, et al.Randomized placebo-controlled study of the memory effects of pomegranate juice in middle-aged and older adults.Am J Clin Nutr. 2020 Jan 1;111(1):170-177. doi:10.1093/ajcn/nqz241Kujawska M et al.Neuroprotective effects of pomegranate juice against parkinson’s disease and presence of ellagitannins-derived metabolite-urolithin a-in the brain.Int J Mol Sci. 2019 Dec 27;21(1):202. doi:10.3390/ijms21010202Memorial Sloan Kettering Cancer Center.Pomegranate: Purported benefits, side effects, & more.Khwairakpam AD, et al.Possible use of punica granatum (pomegranate) in cancer therapy.Pharmacol Res. 2018 Jul;133:53-64. doi:10.1016/j.phrs.2018.04.021Rasheed Z.Intake of pomegranate prevents the onset of osteoarthritis: molecular evidences.Int J Health Sci (Qassim). 2016 Apr;10(2):V-VIII.Boroushaki MT,, Mollazadeh H, Afshari AR.Pomegranate seed oil: A comprehensive review on its therapeutic effects.Int. J. Pharm. Sci. Res.2016;7(2):430-432. doi:10.13040/IJPSR.0975-8232Ashfaq F, Barkat MA, Ahmad T, et al.Phytocompound screening, antioxidant activity and molecular docking studies of pomegranate seed: a preventive approach for SARS-CoV-2 pathogenesis.Sci Rep.2023;13:17069. doi:10.1038/s41598-023-43573-1Rodríguez-García C, Sánchez-Quesada C, Toledo E, Delgado-Rodríguez M, Gaforio JJ.Naturally lignan-rich foods: A dietary tool for health promotion?.Molecules. 2019 Mar 6;24(5):917. doi:10.3390/molecules24050917Mount Sinai.Pomegranate.National Center for Complementary and Integrative Health.Pomegranate.
U.S. Department of Agriculture.Pomegranates, raw.
UCLA Health.Health benefits of pomegranates extend throughout the body.
Stockton A, Farhat G, McDougall GJ, Al-Dujaili EAS.Effect of pomegranate extract on blood pressure and anthropometry in adults: a double-blind placebo-controlled randomised clinical trial.J Nutr Sci.2017 Aug 9;6:e39. doi:10.1017/jns.2017.36
Vučić V, Grabež M, Trchounian A, Arsić A.Composition and potential jealth benefits of pomegranate: A review.Curr Pharm Des. 2019;25(16):1817-1827. doi:10.2174/1381612825666190708183941
Zhang S, et al.Dietary pomegranate extract and inulin affect gut microbiome differentially in mice fed an obesogenic diet.Anaerobe. 2017 Dec;48:184-193. doi:10.1016/j.anaerobe.2017.08.017.
Henning SM Yang J, Lee RP, et al.Pomegranate juice and extract consumption increases the resistance to UVB-induced erythema and changes the skin microbiome in healthy women: a randomized controlled trial.Sci Rep. 2019;9:12528. doi:10.1038/s41598-019-50926-2
Siddarth P, Li Z, Miller KJ, Ercoli LM, Merril DA, et al.Randomized placebo-controlled study of the memory effects of pomegranate juice in middle-aged and older adults.Am J Clin Nutr. 2020 Jan 1;111(1):170-177. doi:10.1093/ajcn/nqz241
Kujawska M et al.Neuroprotective effects of pomegranate juice against parkinson’s disease and presence of ellagitannins-derived metabolite-urolithin a-in the brain.Int J Mol Sci. 2019 Dec 27;21(1):202. doi:10.3390/ijms21010202
Memorial Sloan Kettering Cancer Center.Pomegranate: Purported benefits, side effects, & more.
Khwairakpam AD, et al.Possible use of punica granatum (pomegranate) in cancer therapy.Pharmacol Res. 2018 Jul;133:53-64. doi:10.1016/j.phrs.2018.04.021
Rasheed Z.Intake of pomegranate prevents the onset of osteoarthritis: molecular evidences.Int J Health Sci (Qassim). 2016 Apr;10(2):V-VIII.
Boroushaki MT,, Mollazadeh H, Afshari AR.Pomegranate seed oil: A comprehensive review on its therapeutic effects.Int. J. Pharm. Sci. Res.2016;7(2):430-432. doi:10.13040/IJPSR.0975-8232
Ashfaq F, Barkat MA, Ahmad T, et al.Phytocompound screening, antioxidant activity and molecular docking studies of pomegranate seed: a preventive approach for SARS-CoV-2 pathogenesis.Sci Rep.2023;13:17069. doi:10.1038/s41598-023-43573-1
Rodríguez-García C, Sánchez-Quesada C, Toledo E, Delgado-Rodríguez M, Gaforio JJ.Naturally lignan-rich foods: A dietary tool for health promotion?.Molecules. 2019 Mar 6;24(5):917. doi:10.3390/molecules24050917
Mount Sinai.Pomegranate.
National Center for Complementary and Integrative Health.Pomegranate.
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
