7 Amazing Benefits of Pomegranates

by Meenakshi Nagdeve last updated - Medically reviewed by Emily Borth(MS, RDN)

The health benefits of pomegranates are innumerable apart from being healthy, they are delicious too. Pomegranates have anti-viral, and anti-tumor properties, and contain vitamins and minerals including calcium, potassium, zinc, vitamin K, niacin, and folate as well as antioxidant vitamins A, C, and E. This amazing fruit contains three times as many antioxidants as either wine or green tea.

Wondering what makes pomegranates good for health? According to research published in Nutrition Reviews, pomegranates are rich in polyphenols, have high levels of antioxidants and have been shown to help lower blood pressure, decrease certain types of heart disease including atherosclerosis, and pack a powerful anti-inflammatory punch. Through its strong antioxidant and anti-inflammatory effects, pomegranate has even been shown to protect premature infants against inflammation-associated brain damage in rats.

Enjoy the amazing health benefits of pomegranates by either consuming them raw or processed in several ways. You can consume the seeds, or process the fruit into a juice, syrup, paste, nectar or concentrate. [1]

Fresh pomegranate seeds in a bowl with a whole pomegranate fruit aside

Pomegranate helps you get a glowing skin, luscious hair, and prevents ageing. Photo Credit: Shutterstock

Nutrition Facts

Pomegranates, raw
Serving Size :
Water [g]77.93
Energy 83
Energy [kJ]346
Protein [g]1.67
Total lipid (fat) [g]1.17
Ash [g]0.53
Carbohydrate, by difference [g]18.7
Fiber, total dietary [g]4
Sugars, total including NLEA [g]13.67
Calcium, Ca [mg]10
Iron, Fe [mg]0.3
Magnesium, Mg [mg]12
Phosphorus, P [mg]36
Potassium, K [mg]236
Sodium, Na [mg]3
Zinc, Zn [mg]0.35
Copper, Cu [mg]0.16
Manganese, Mn [mg]0.12
Selenium, Se [µg]0.5
Vitamin C, total ascorbic acid [mg]10.2
Thiamin [mg]0.07
Riboflavin [mg]0.05
Niacin [mg]0.29
Pantothenic acid [mg]0.38
Vitamin B-6 [mg]0.08
Folate, total [µg]38
Folate, food [µg]38
Folate, DFE [µg]38
Choline, total [mg]7.6
Vitamin E (alpha-tocopherol) [mg]0.6
Vitamin K (phylloquinone) [µg]16.4
Fatty acids, total saturated [g]0.12
12:0 [g]0.01
14:0 [g]0.01
16:0 [g]0.07
18:0 [g]0.04
Fatty acids, total monounsaturated [g]0.09
16:1 [g]0.01
18:1 [g]0.08
20:1 [g]0
Fatty acids, total polyunsaturated [g]0.08
18:2 [g]0.08
Campesterol [mg]1
Beta-sitosterol [mg]4
Sources include : USDA [2]

Health Benefits of Pomegranates

Traditionally, this fruit is used for clearing up acne through inhibition of bacterial growth and lipase activity, as well as for the treatment of sore throats. Other health benefits include aiding in the relief of stomach disorders, dental problems, anemia, and prevention of heart problems and cancer. For those with osteoarthritis, pomegranate fruit has also been shown to slow cartilage deterioration according to research published in the Journal of Nutrition. [3]

Relieves Stomach Disorders

Pomegranate peel, bark, and leaves are used to calm stomach disorders or diarrhea caused by any kind of digestive problems. Drinking tea made from the leaves of these fruits also helps in curing digestive problems. Through its antioxidant properties, this fruit can help prevent gastric ulceration according to research published in the Journal of Ethnopharmacology. Pomegranate juice is also used for reducing problems like dysentery and cholera. [4]

Reduce Heart Problems

According to research published in the American Journal of Clinical Nutrition [5], pomegranates are rich in antioxidants and they can prevent the oxidization of (bad) LDL cholesterol in the body. Regular intake of pomegranate juice can significantly reduce atherosclerotic lesions in mice, as well as decrease blood pressure. Because of these properties, pomegranate is likely cardioprotective and good to include as part of a healthy diet. The antioxidant and anti-inflammatory components in this fruit help keep bad cholesterol from accumulating and thus, help keep the arteries clear of any clots.

Anticancer Potential

Pomegranates contain high levels of antioxidants called flavonoids. These flavonoids are known to counteract various cancer-causing free radicals. Regular consumption of pomegranates can reduce the PSA levels in the body and aid in the fight against existing cancer cells as well, according to research conducted by says the American Cancer Society. [6]

A study suggests anti-cancer properties of pomegranate may help prevent the spread of cancer and also induce apoptosis. Another study suggests that pomegranate seed oil is rich in compounds that have antioxidant and anti-inflammatory potential and may inhibit the viability of breast cancer cells. [7]

Dental Care

Pomegranates, with their antibacterial and antiviral properties, help reduce the formation of dental plaque and protect against various oral diseases. [8]

Prevent Osteoarthritis

A study by Dr. Syed Ahmed, Division of Rheumatic Diseases, Case Western University, Cleveland, USA, reveals that the anti-inflammatory effects of pomegranate may inhibit cartilage degradation in osteoarthritis. Pomegranate fruit extract has the ability “to slow the deterioration of human cartilage”. Also, pomegranates are capable of preventing the creation of enzymes that are responsible for the break down of connective tissues within the body. [9] [10] [11]

Treat Anemia

Healthy blood flow can be maintained in the body by consuming these fruits. Pomegranates supply iron to the blood, thus helping reduce symptoms of anemia like exhaustion, dizziness, weakness, and hearing loss.

Anti-diabetic Properties

Research published in Elsevier’s Nutrition Research journal revealed that compounds present in pomegranate have anti-diabetic properties. Also, the juice of the fruit has unique antioxidant polyphenols such as tannins and anthocyanins, which help manage type 2 diabetes. The study also showed that the peel and seed extract helped decrease blood glucose levels significantly. [12]

Treat Erectile Dysfunction

Research led by Kazem Azadzoi of Boston Veterans Affairs Medical Center, Massachusetts, published in the Journal of Urology, [13] states that pomegranate juice can be very helpful in curing erectile dysfunctions based on animal studies. Also, researchers from the University of California and Beverly Hills also found that pomegranate juice improved erectile dysfunctions in a sample test conducted on 61 men. [14]

Other Benefits

There are other benefits of eating this fruit as well, like reducing the possibility of having premature babies and avoiding low birth weight in infants.

  • They also help ward off infections. According to a study cited in the National Institutes of Health, patients who were given pomegranate juice three times a week for a year had fewer hospitalizations for infections and fewer signs of inflammation, compared with patients who got the placebo. [15]
  • study conducted by Dr. Susan Bookheimer et al., University of California, Los Angeles, suggest a role of pomegranate in enhancing memory function in middle-aged and older adults with mild memory complaints. Pomegranates also reduce the possibility of developing Alzheimer’s disease among older generations. [16]
  • They help control acne and aging problems like wrinkles as well, thus providing people with youthful and glowing skin. [17]

The advantages and health benefits of pomegranates are countless, so get your hands on some of these juicy fruits and start reaping the benefits.

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About the Author

Meenakshi Nagdeve, Co-Founder, Organic Facts is a health and wellness enthusiast and is responsible for managing it. She has completed the Nutrition And Healthy Living Cornell Certificate Program, Cornell University, US. She holds a Post Graduate Diploma in Management from IIM Bangalore and B. Tech in Metallurgical Engineering and Materials Science from IIT Bombay. Prior to this, she worked for a few years in IT and Financial services. An ardent follower of naturopathy, she believes in healing with foods. In her free time, she loves to travel and taste different types of teas.

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