Table of ContentsView AllTable of ContentsBenefitsPomegranate JuiceWhy It’s a SuperfoodNutrition FactsPomegranate SeedsWho Should Avoid It?
Table of ContentsView All
View All
Table of Contents
Benefits
Pomegranate Juice
Why It’s a Superfood
Nutrition Facts
Pomegranate Seeds
Who Should Avoid It?
Pomegranates may offer health benefits because they contain powerfulantioxidantsand nutrients. Some experts consider this round, red fruit to be one of the most nutritious fruits available.It’s been used throughout history as a medicinal food.
The most common way to eat a pomegranate is to cut it open and pull apart the skin to reveal theedible seeds(arils). The seeds are juicy, crunchy, and slightly tart in flavor. They can be eaten on their own or added to yogurts, salads, bowls, or other dishes.
AzmanL / Getty Images
Benefits of Pomegranates
Pomegranate fruit may offer health benefits for a range of conditions. Leaves of the plant also may offer benefits, including protective effects with neurological disorders.Here are some of the potential uses.
1. Heart Health
Another study found that people with heart disease who drank pomegranate juice reduced the frequency and severity ofchest pain. They also had lower levels of specific markers that indicate better heart health.
2. Urinary Health
Some research suggests that pomegranates may promoteurinary health.Studies in animals have found pomegranate juice may help preventkidney stones. However, experts believe pomegranates do not affect kidney stone formation.
3. Blood Sugar Control
Fruits, including pomegranates, contain natural sugars that are typically safe for people withdiabetesto consume in moderation. Some studies show pomegranates may improvefasting blood sugar(glucose) in people with diabetes.
Benefits also may extend tometabolic syndrome, with its features of insulin resistance, cholesterol and high blood pressure problems, and obesity. Some studies suggest a protective effect.That’s also the case with metabolic dysfunction-associated steatotic liver disease (MASLD), a common diagnosis with obesity and diabetes.
4. Digestive Health
Pomegranates contain a lot ofdietary fiber, which can help with digestion. Additionally, thepolyphenolantioxidants in the fruit are known to lessen inflammation, which could also improve gastrointestinal health.
In one study, researchers found that mice that consumed pomegranate extract didn’t developinflammatory bowel disease(IBD) at the same rate as those that didn’t.Studies in humans also suggest benefits for people with ulcerative colitis.
5. Cancer Risk
The compounds in pomegranates may have anti-cancer properties. Preliminary research has suggested that pomegranates could have a role in preventing or treating different cancers. Its effects have been studied in cancer types that include:
6. Exercise Endurance
Some research suggests that the polyphenols in pomegranates could improve exercise performance. One study found that consuming pomegranate extract increased the time to exhaustion among trained cyclists.
Researchers also concluded that pomegranate extract might help restore damaged muscles.
7. Cognitive Disease
A Word From VerywellBesides sprinkling pomegranate seeds on yogurts, salads, and smoothies, you can also add them to your morning oatmeal, water bottle, marinades, sauces, and salsas. They’re also tasty and refreshing all on their own.—MELISSA NIEVES, LND, RD, MEDICAL EXPERT BOARD
A Word From Verywell
Besides sprinkling pomegranate seeds on yogurts, salads, and smoothies, you can also add them to your morning oatmeal, water bottle, marinades, sauces, and salsas. They’re also tasty and refreshing all on their own.—MELISSA NIEVES, LND, RD, MEDICAL EXPERT BOARD
Besides sprinkling pomegranate seeds on yogurts, salads, and smoothies, you can also add them to your morning oatmeal, water bottle, marinades, sauces, and salsas. They’re also tasty and refreshing all on their own.
—MELISSA NIEVES, LND, RD, MEDICAL EXPERT BOARD
Pomegranate Juice Benefits
Pomegranate juicedoes not provide the same vitamin and fiber content as the actual arils. However, it still contains healthy antioxidants and nutrients that can offer health benefits.In addition to the polyphenol antioxidant properties, it contains:
Why Pomegranate Is Considered a Superfood
Pomegranates are often described as asuperfoodbecause they contain compounds that can reduce disease risk. Specifically,pomegranatesare a good source of potent antioxidants, including ellagitannins, punicalagins, and anthocyanins.
Pomegranate Nutrition
Pomegranates are nutrient-rich and chockful of vitamins and minerals. One cup of pomegranate contains the following:
Can You Eat Pomegranate Seeds?
Pomegranate seeds are okay to eat whole. You can also consume the juice and spit out the seeds. However, eating the rind, root, stem, peel, or the membranes around the arils may be unsafe.
Pomegranate seeds also are studied for their health benefits, including potential uses in cancer, digestive disease, diabetes, and more.
Who Should Avoid Pomegranates?
It’s also important to consider the following risks.
Allergic Reactions
If you are allergic to pomegranates, you shouldn’t consume the fruit. Symptoms of anallergic reactionmay include:
Medication Interactions
Pomegranates can interact with certain medications, including:
If you take prescription medications, it is a good idea to talk to your healthcare provider before consuming large amounts of pomegranate fruit or juice.
Diabetes and Kidney Disease
If you have diabetes or kidney disease, you might have to be careful not to eat too many pomegranates. The fruit is high inpotassium, which may be a problem for some people withkidney disease.Pomegranates also contain natural sugars, which can affect some blood sugar levels in certain people with diabetes.
However, most people with these conditions don’t have to limit their pomegranate consumption. Talk to your healthcare provider about your particular situation.
Summary
Pomegranates are nutritious fruits that provide various health benefits. They contain good fiber, vitamins, minerals, and disease-fighting antioxidants. You can eat the pomegranate seeds or drink pomegranate juice.
While pomegranates are considered a superfood, they should be just one part of a well-balanced diet that includes a variety of fruits and vegetables.
24 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.
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