Pomegranate is a fruit that is deep red in color. They are filled with crunchy, juicy, edible seeds called arils.
These fruits are low in calories and fat but contain high amounts of fiber, vitamins, and minerals. The antioxidants in pomegranates may support many aspects of health. With benefits including improved immunity, brain health, and exercise endurance, pomegranates are certainly worth adding to your healthy lifestyle.
What are the Most Beneficial Nutrients in Pomegranate?
Pomegranate is chock-full of beneficial nutrients including fiber, protein, calcium, phosphorus, potassium, vitamin C, and folate.
Although the fruit provides modest amounts of minerals, the most beneficial nutrients in pomegranate are vitamin C, antioxidants, and polyphenolic compounds such as punicalagin, anthocyanins, and hydrolyzable tannins.
Antioxidants are compounds that help protect the cells of your body from oxidative stress caused by free radicals. It’s normal for free radicals to be present in your body, but too many of them can be harmful and contribute to a number of chronic diseases.
What are the Potential Health Benefits of Pomegranates?
High in Antioxidants
As mentioned above, pomegranates are a good source of antioxidants, which help protect your cells from damage caused by free radicals.
May Help Decrease Inflammation
Inflammation is the body’s normal response to infection and injury. Short-term inflammation is not harmful, however, chronic inflammation can cause an array of health problems over time, including diabetes, heart disease, cancer, and Alzheimer’s.
Regularly eating pomegranates may lower inflammation that is associated with an increased risk for disease.
Drinking pomegranate juice may help reduce inflammatory markers, as indicated by studies performed in both animals and humans.
May Protect Against Cancer Risk
Some studies show that the nutrients and compounds found in pomegranate fruit, juice, and oil may help slow the spread of cancer cells in the body or kill them entirely.
Pomegranate may help fight inflammation and delay the growth of cancer cells. In some studies, pomegranate has been shown to have anti-tumor effects in several different cancers, including lung, breast, prostate, skin, and colon.
In addition to possibly slowing the growth and spread of cancer cells, pomegranate also helps decrease inflammatory responses and oxidative stress.
May Support Heart Health
Evidence suggests that the polyphenolic compounds in pomegranate might lower blood pressure and reduce inflammation in the arteries. It can also help fight plaque buildup that often leads to cardiovascular disease, heart attacks, and strokes.
May Support Urinary Health
Some studies show that pomegranates may discourage the formation of kidney stones. It is believed that this is due to their antioxidant properties.
May Boost Exercise Endurance
The beneficial plant compounds in pomegranate may increase exercise endurance and boost performance through increased nitric oxide production. One study found that participants who took 1 gram of pomegranate extract were able to increase their running time by 12% before reaching exhaustion.
Other studies have shown that pomegranate can improve recovery after exercise and accelerate muscle recovery.
May Support Brain Health
Pomegranates contain compounds called ellagitannins, which have antioxidant and anti-inflammatory properties.
Studies suggest that ellagitannins may protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s. Scientists believe the ellagitannins in pomegranate help to make a compound found in the gut called urolithin A. Urolithin A has been may reduce inflammation in the brain and delay the onset of cognitive diseases.
Promotes Optimal Digestion
Research continues to show that overall health is strongly connected to gut health. It’s important to support digestive health, and pomegranates may help with that.
The polyphenolic compounds found in pomegranates may promote healthy gut bacteria and decrease inflammation in the digestive tract. Pomegranates are also high in fiber, a prebiotic, which feeds healthy gut bacteria and allows them to thrive.
How Many Pomegranates Should I Eat Each Week?
Consuming 1 cup of pomegranate arils daily may help you receive the benefits of this antioxidant-rich fruit. If you consume 1 cup of pomegranate seeds every day, that’s 7 cups per week.
Are there Side Effects of Pomegranates?
Pomegranate juice may interact with certain medications, particularly statins and blood-thinning medications. You should check with your doctor before drinking pomegranate juice if you are taking medications.
Although rare, some people may experience an allergic reaction to pomegranates. Symptoms of allergy or sensitivity include itching, swelling, runny nose, and difficulty breathing. If you experience any of these symptoms after consuming pomegranates, avoid consuming them and consult with your doctor to determine if you are allergic.
The Easiest Ways to Get Pomegranates in Your Diet
- Add pomegranate arils to salads. You can also add them to fruit salads for a healthy dessert option.
- Top yogurt with arils. They go well as an ice cream topping too.
- Pomegranate juice is another popular way of consuming the fruit. You can drink it on its own, or add it to smoothies.
- Make a dipping sauce. Reduce pomegranate juice on heat and add some spices and extra sugar. The thickened sauce serves as a dip for meat and shrimp.
- Add pomegranate juice to marinades. The sweet and sour taste of pomegranate enhances the flavor of meats.
- Start your mornings with a cup of oatmeal or cereal topped with pomegranate arils. The combination of soft oats and crunchy arils makes for a delicious combo.
- Take a reds powder that includes pomegranate, like our super reds powder, Naked Reds.
The Benefits of Red Fruits
Red fruits and vegetables support cardiovascular health. The red color in most fruits and vegetables contains antioxidants that lower the risk of developing atherosclerosis, high blood pressure, and high cholesterol. They may also help to support digestive health and prevent cancer.
Bottom Line on Pomegranates
Pomegranates are nutritious fruits with edible seeds called arils. They’re high in fiber, vitamins, and minerals, and even contain small amounts of protein.
These deep red fruits are full of antioxidants and anti-inflammatory compounds. These compounds may have protective benefits for heart, urinary, brain, digestive, and prostate health.
Pomegranate may also prevent cancer and boost exercise endurance and muscle recovery.
More research is needed to be sure about the benefits of pomegranates, but one thing is for certain: pomegranate is a delicious fruit you can add to your diet to increase the array of nutrients to help your body function better.
