You can think of pomegranates as nature’s jewels. Not only do their seeds—which are technically called arils—look like little rubies that you could practically pop onto pendant earrings, but the fruits also are rare like jewels, too.
Pomegranates grow in select parts of the world, such as the Middle East, India, and the American Southwest, and are only harvested during a brief season of October through January. Poms are also precious for their numerous health benefits.
Due to their high content of antioxidants, vitamins, minerals, and fiber, they have earned the “superfood” moniker often associated with them. Here’s what you need to know about the potential health benefits of these round, ruby-red fruits.
Pomegranate Nutrition Facts
According to the USDA, one-half cup of pomegranate arils is a good source of fiber and potassium. It also provides the following nutrition:
- Calories: 72
- Fat: 1 g
- Carbohydrates: 16 g
- Sugars: 12 g
- Fiber: 3.5 g
- Protein: 1.5 g
- Sodium: 3 mg
- Vitamin C: 9 mg
- Potassium: 205 mg
Reduces Systemic Inflammation
Whenever a fruit boasts a bright color like the pomegranate’s striking purplish red, it’s probably rich in antioxidants. Not surprisingly, then, poms contain a multiplicity of these compounds known for quelling systemic inflammation. Among them are ellagitannins, tannins, anthocyanins, and flavanols.
Whether you opt for the fruit or the juice, you’ll get plenty of inflammation-busting antioxidants. Some research even shows that pomegranate juice’s antioxidant capacity is higher than that of red wine or green tea.
“When you choose whole-pressed pomegranate juice, you get the complex antioxidants from the rind, pith, and arils all in one,” explains Taylor Berggren, MS, RDN, a registered dietitian and microbiome specialist.
May Improve Cognitive Health
Preliminary research on animals and humans indicates that eating more pomegranate could lower the risk of cognitive impairment in later life. According to Sharon Palmer, MSFS, RD, a registered dietitian with The Plant-Powered Dietitian, more research is needed to draw firm conclusions.
“Alzheimer’s disease is an inflammatory disease, and it would make sense that foods with anti-inflammatory activity might help preserve cognitive health related to aging,” she says. “It’s a good idea for a brain-protective diet to include a variety of deeply colored fruits and vegetables in the diet.”
Adds Fiber to Your Diet
Not-so-fun fact—most of us aren’t getting enough fiber. Only about 5% of Americans take in the recommended 25 grams per day for women and 38 grams per day for men. But, this nutrient gap is one that pomegranates can help close. A half-cup serving of arils provides 3.5 grams of fiber.
Could Boost Heart Health
Turns out, these fruits have some heartwarming possibilities for cardiovascular health. Both raw and as juice, pomegranate contains antioxidants and fiber, which have links to maintaining a healthy heart.
Meanwhile, a review of eight clinical trials found that pomegranate juice helped reduce systolic and diastolic blood pressure. It is any coincidence that pomegranates almost resemble a human heart? We’re just sayin’.
“Additionally, pomegranate contains vitamin E, an antioxidant, vitamin K, and magnesium (good for managing blood pressure),” says Palmer.
Feeds Gut Bacteria
You might associate pomegranate’s fiber with a healthy gut—and you’d be right. But besides their fiber, the fruit’s antioxidants also promote a well-functioning GI tract.
“While fiber gets a lot of credit for digestive health, it may surprise you to learn that large, complex polyphenols, like those in pomegranates, actually feed the beneficial bacteria in your gut microbiome,” says Berggren.
Ellagitannins, she says, also have been shown to support an increase in Akkermansia muciniphila, a probiotic associated with improved gut health and a strengthened mucin layer in the colon.
May Improve Exercise Recovery
After a sweaty workout, it’s important to replenish your carbohydrate and electrolyte stores. With 33 grams of carbs and 533 milligrams of potassium, 1 cup of pomegranate juice fits the bill. There’s even more to the exercise recovery story, though.
A systematic review found that supplementing with pomegranate could have antioxidant and anti-inflammatory effects during and following exercise. It also may improve cardiovascular responses during exercise, and enhance endurance, strength performance, and post-exercise recovery.
May Benefit Blood Sugar
If you have diabetes or prediabetes, you don’t necessarily need to avoid pomegranates. In fact, pomegranates and pomegranate juice could be a good choice for people living with diabetes, says Berggren. For one thing, the fiber in fresh pom arils helps slow the absorption of sugar, decreasing the body’s glucose response.
“The same is actually true of those complex polyphenols,” adds Berggren. “Polyphenols can help slow the absorption of glucose from juice and help to feed gut microbes that help to modulate blood glucose levels.”
May Support Immune Health
Antioxidants are itty bitty heroes for the immune system. Research shows that the antioxidants flavonoids and polyphenols, like the ones in pomegranates, may modulate the body’s immune response by suppressing harmful signaling pathways and stimulating immune cells like macrophages and natural killer cells.
“Increased consumption of pomegranate polyphenols has been associated with reduced inflammatory markers in the bloodstream,” says Berggren.
Provides Potassium
Much like fiber, potassium is another nutrient that’s chronically low in American diets. Yet, this mineral is extremely important for health, helping regulate blood pressure, support bone health, and maintain nerve function.
If you could use more, add some pomegranate or its juice to meals and snacks. Each serving of juice contains 16% of the Daily Value (DV) of potassium for men and 21% for women.
Supports Healthy Pregnancy
When you’re expecting, many of your nutrient needs increase. Among the most important vitamins to stock up on for a healthy pregnancy is folate.
Getting enough folate helps prevent neural tube defects in babies in utero. Fortunately, 1 cup of pomegranate juice provides 10% of your needs, while one-half cup of arils provides 6%. Every little bit helps—but don’t forget to take your prenatal vitamin, too.
May Reduce Pain
Although eating pomegranate isn’t the same as taking pain medication, research shows that the fruit’s antioxidants and fatty acids might help activate the brain’s opioid system to relieve pain. However, this research concluded that these effects come primarily from antioxidants in the fruit’s peel.
Because most people aren’t likely to eat pomegranate peel, it’s difficult to say how much pain relief you might get from eating a serving of arils. Still, pomegranate is known for preserving nitric oxide, a neurotransmitter involved in pain relief.
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