Pomegranates are low in calories and fat but high in fiber, vitamins, and minerals. Benefits include antioxidants, heart health, urinary health, exercise endurance, and more.
Pomegranates are round, red fruits. They feature a white inner flesh that’s packed with crunchy, juicy edible seeds called arils.
They may be best known for the vibrantly colored juice they’re often used in, but these unique fruits have a lot more to offer.
This article examines the many health benefits of pomegranates.
Overall, pomegranates are low in calories and fat but high in fiber, vitamins, and minerals.
Below is the nutrition for the arils in
- Calories: 234
- Protein: 4.7 grams (g)
- Fat: 3.3 g
- Carbohydrates: 52 g
- Fiber: 11.3 g
- Vitamin C: 32% of the Daily Value (DV)
- Folate: 27% of the DV
- Magnesium: 8% of the DV
- Phosphorus: 8% of the DV
- Potassium: 13% of the DV
Keep in mind that the nutritional information for pomegranate and arils
Pomegranates in their whole fruit form are low in calories and fat and high in fiber, vitamins, and minerals.
Antioxidants are compounds that help protect the cells of your body from damage caused by free radicals. High amounts of free radicals can be harmful and contribute to a number of chronic diseases.
Getting antioxidants from fruits such as pomegranates is a great way to support overall health and prevent disease.
Pomegranates are rich in an array of antioxidants that help protect your cells from free radical damage.
Eating pomegranates may help prevent the inflammation associated with these chronic conditions.
This is largely attributed to compounds called punicalagins, which
While more research is needed,
Although more research is needed, pomegranates contain compounds that may help prevent chronic inflammation associated with disease.
Plus, according to older
Pomegranate has been observed to have anticancer effects. It may slow tumor growth and spread and reduce inflammation, although more research is needed to learn more.
For example, in a
Compounds in pomegranate may reduce blood pressure, decrease plaque buildup, and reduce chest pain.
Test-tube and human studies have found that pomegranate extract may help reduce the formation of kidney stones.
Certain compounds in pomegranate may help prevent kidney stones.
Pomegranates contain compounds that help fight off potentially harmful bacteria, fungi, and yeasts — particularly germs in the mouth that can cause bad breath and tooth decay.
Pomegranates contain compounds that may improve endurance and recovery.
Pomegranates contain antioxidants called ellagitannins, which help reduce inflammation in the body.
Ellagitannins are believed to produce a compound in the gut called urolithin A, which has been studied for its ability to
Nonetheless, more research is needed.
Compounds in pomegranate may help protect brain health and prevent Alzheimer’s disease and Parkinson’s disease.
Pomegranate arils are also rich in fiber, which serves as fuel for probiotics and helps prevent certain digestive health conditions.
What happens if you eat pomegranates daily?
A placebo-controlled 2022 study indicated that daily supplementation with oral pomegranate extract may reduce the appearance of severe wrinkles, improve skin microbiome (microorganisms), and lower skin oil production, among other skin and general health benefits.
A 2023 systematic review also found that consuming pomegranates every day can improve cognitive function in healthy individuals and lower the chance of cognitive impairment. Cognitive refers to processes related to learning, remembering, and understanding information.
If you live with diabetes, you may want to ask your doctor about eating pomegranates every day since the fruit has a high sugar content.
Why is pomegranate a superfood?
In lay terms, superfoods are nutrient-dense foods that have the potential to benefit your health when you eat them regularly. Some people may consider pomegranates a superfood because of their anti-inflammatory properties and high content in fiber, vitamins, antioxidants, and minerals.
Is pomegranate good for kidney health?
Research in humans is limited when it comes to the benefits of pomegranates for kidney health. However, foods that are high in antioxidants may offer benefits for the whole body, including the kidneys. If you live with kidney disease, however, you may want to discuss eating pomegranates with your healthcare professional because of the fruit’s high potassium content and potential to interact with some medications.
Is it okay to eat pomegranate seeds?
Pomegranate seeds are edible and can be a great source of many essential vitamins.
Is pomegranate the healthiest fruit in the world?
Pomegranate is highly nutritious and can be a great addition to a balanced diet. However, all fruits offer a unique set of nutrients, so be sure to enjoy pomegranates alongside a variety of other healthy fruits.
Who should not have pomegranates?
Pomegranates are rich in antioxidants, fiber, and a variety of vitamins and minerals.
Pomegranates may also help protect against cancer, support exercise endurance, and prevent harmful germs.
Although human research on some of these potential benefits is lacking, it’s safe to say that pomegranate is a tasty, nutritious addition to your diet.
Just one thing
Try this today: Next time you go to the store, grab a pomegranate! To easily remove the arils, cut the fruit in half, submerge it in water, and peel out the arils using your fingers. Enjoy as a snack or sprinkle onto avocado toast, salads, yogurt, or smoothies.