Pomegranate is a round, red fruit. The most common way to eat pomegranates is to cut them and peel the skin to reveal the edible seeds (arils). The seeds are juicy, crunchy and slightly sour in taste. You can eat it on its own or add it to yogurt, salads, bowls, or other dishes.
Historically, pomegranates have been used as a medicinal food. The season is from September to January. Many experts consider pomegranate to be one of the most nutritious fruits. It contains powerful antioxidants and nutrients that provide a variety of health benefits.
This article discusses the various health benefits of eating pomegranates, the fruit's nutritional composition, and why some people may want to avoid pomegranates.
AzmanL/Getty Images
Why is pomegranate a superfood?
Pomegranates are often described as a superfood because they contain compounds that may reduce disease risk. Pomegranates in particular are a good source of powerful antioxidants, including ellagitannins, punicalagins, and anthocyanins. These compounds help relieve inflammation and protect the body from damage caused by free radicals (unstable molecules). Fruits are also rich in fiber and vitamin C.
pomegranate nutrition
Pomegranates are nutritious and rich in vitamins and minerals. One cup of pomegranate contains:
- Calories: 145
- 2.05 grams (g) of fat
- Protein: 2.92g
- Carbs: 32.7g
- Sugar: 24g
- Fiber: 7g
- Calcium: 17.5 milligrams (mg)
- Sodium: 5.25mg
- Vitamin C: 17.8mg
- Magnesium: 21mg
- Potassium: 413 mg
- Phosphorus: 63mg
- Folic acid: 66.5 micrograms (mcg)
Benefits of Pomegranate
Pomegranates provide a variety of health benefits, protect against certain conditions and diseases, and support heart and digestive health.
better heart health
Pomegranates are thought to promote heart health by reducing inflammation. In a review of eight clinical trials, researchers found that pomegranate juice reduced systolic and diastolic blood pressure in people who drank it.
Another study found that people with heart disease reduced the frequency and severity of chest pain when they drank pomegranate juice. They also had lower levels of certain indicators of better heart health.
Supports Urinary Health
Some studies suggest that pomegranates may promote urinary tract health. Animal studies have shown that pomegranate juice may help prevent kidney stones. However, experts believe that pomegranate does not affect the formation of kidney stones.
Improved diabetes management
Fruits, including pomegranates, contain natural sugars that are generally safe for people with diabetes to consume in moderation. Some studies suggest that pomegranate may improve fasting blood sugar (glucose) in people with diabetes.
Supports Digestive Health
Pomegranates contain a lot of dietary fiber, which helps with digestion. Additionally, the polyphenol antioxidants found in fruit are known to improve gastrointestinal health by reducing inflammation. In one study, researchers found that mice that consumed pomegranate extract did not develop inflammatory bowel disease (IBD) at the same rate as mice that did not consume pomegranate extract.
reduced cancer risk
Compounds in pomegranate may have anti-cancer properties. Preliminary research suggests that pomegranates may play a role in preventing or treating a variety of cancers, including:
Improved exercise endurance
Some studies suggest that the polyphenols in pomegranates may improve exercise performance. A study found that taking pomegranate extract increased recovery time from fatigue in trained cyclists. Researchers also concluded that pomegranate extract may help repair damaged muscles.
Protects the brain from cognitive disease
The antioxidants in pomegranate may help improve memory and cognitive function by protecting nerve cells from oxidative damage. One study of middle-aged and older adults found that people who drank 8 ounces of pomegranate juice every day for a year performed better on memory tests than those in the placebo group.
A word from Berrywell
In addition to sprinkling pomegranate seeds into yogurt, salads, and smoothies, you can also add them to your morning oatmeal, pitchers, marinades, sauces, and salsas. They are also delicious and refreshing on their own.
![Melissa Nieves, LND](https://www.verywellhealth.com/thmb/WkYS9jfPd0ytakSKpYZ0mHneMPY=/112x112/filters:no_upscale():max_bytes(150000):strip_icc()/MelissaNieves-3865cc4737e94409b96b8b1af34f8bef.png)
Can I eat pomegranate seeds?
The seeds, called arils, can be eaten whole. You can also drink the juice and spit out the seeds. However, it may not be safe to eat the bark, roots, stems, rind, or membranes surrounding the arils.
Benefits of Pomegranate Juice
Pomegranate juice does not provide the same vitamin and fiber content as actual arils. However, it still contains healthy antioxidants and nutrients that may provide health benefits.
Who should avoid pomegranates?
Pomegranates are a healthy food for most people, but some people may want to avoid them. Although side effects are unlikely, some people experience gastrointestinal problems, such as diarrhea. If you are pregnant or breastfeeding, it is not known how fruit may affect your fetus or baby.
allergic reaction
If you are allergic to pomegranates, you should not eat them. Symptoms of an allergic reaction include:
drug interactions
Pomegranate may interact with certain medications, including:
- blood pressure medication
- cholesterol lowering drugs
- blood thinner
If you take prescription medications, it is recommended that you consult your doctor before consuming large amounts of pomegranate fruit or juice.
diabetes and kidney disease
If you have diabetes or kidney disease, you may need to be careful not to consume too much pomegranate. The fruit is high in potassium, which may be a problem for some people with kidney disease. Pomegranates also contain natural sugars, which may affect blood sugar levels in certain people with diabetes.
However, most people with this condition do not need to limit their pomegranate intake. Talk to your health care provider about your specific situation.
summary
Pomegranate is a nutritious fruit that offers a variety of health benefits. They contain good fiber, vitamins, minerals and disease-fighting antioxidants. You can eat pomegranate seeds or drink pomegranate juice. Pomegranates are considered a superfood, but they are only part of a balanced diet that includes a variety of fruits and vegetables.