Pomegranate: Benefits, Nutrition Facts & Ways To Consume 2026
Updated on
- Written by Sevginur Akdas, RD
Medically reviewed by
Dr G. Michael DiLeo, MD
Pomegranate fruit (Punica granatum) was first popularized in the 1950s on the National Institute of Health database, listing its vitamin content and therapeutic effects. Since then, researchers have focused on the enormous benefits of pomegranates.
There are strong data about pomegranate health benefits. It has therapeutic health benefits on vascular function and chronic diseases such as diabetes, high cholesterol, high blood pressure, or cancers, due to its antioxidant properties. Let’s explore the health benefits of pomegranates.
Health Benefits Of Eating Pomegranate
- Improve metabolic health
- Anti-oxidant and anti-inflammatory effects
- Improve digestive health
- Aging and mental Function
- Support skin health
- Exercise performance
- Women’s & men’s health
Benefits Of Pomegranate
It is easy to guess that this fruit, so rich in antioxidant content, mitigates many different health problems:
Metabolic Health
Consuming pomegranate juice provides heart health among its other health benefits.
Cardiovascular health requires healthy fat (lipid) metabolism, including lipid absorption, transfer, deposition, and synthesis. Researchers indicated that pomegranates have a strong mechanism of action[1] against cardiovascular diseases by reducing inflammation. It also helps lower bad cholesterol (LDL), increases good cholesterol (HDL), and inhibits oxidative stress.
The high antioxidant and anti-inflammatory properties of pomegranate juice inhibit the oxidation of LDL cholesterol which results in the most harmful form of cholesterol for heart disease. It also manages the vascular wall responses to blood flow.
A meta-analysis study[2] evaluating data from 8 randomized controlled trials showed that pomegranate juice consumption helps to reduce blood pressure. Pomegranate juice reduces systolic blood pressure regardless of the time and dose consumed. At the same time, consumption of >240 ml was found to also lower diastolic blood pressure.
The current meta-analysis suggests consistent benefits of pomegranate juice consumption on hypertension. This evidence suggests that it may be prudent to include this juice in a heart-healthy diet.
Pomegranate supplements also help the cognitive and functional recovery of patients after stroke[3].
Pomegranate juice, fruit, or pomegranate seeds[4] consumption effectively regulates blood sugar in diabetic patients.
However, another study, a meta-analysis[5], concluded that pomegranate is not effective in improving the blood parameters of diabetic patients.
Anti-oxidant and Anti-inflammatory Effects
Researchers have shown that pomegranate consumption reduces[6] the levels of C-reactive protein (CRP), IL-6, and TNF-α, three well-known markers of inflammation in the blood. These 3 inflammatory markers are associated with the development of almost all diseases, underscoring the importance of the pomegranate’s anti-inflammatory effectiveness.
A meta-analysis study[7] (of 5 prospective trials with 427 patients demonstrated that pomegranate juice reduces CRP levels.
Pomegranate juice consumption in hemodialysis patients[8], who consistently live with higher inflammation, helps to reduce their oxidative stress and inflammation markers.
Digestive Tract
Pomegranate extract is associated with reductions in total blood lipid, fasting blood sugar, insulin resistance, body weight, and waist circumference in patients with fatty liver[9]. Researchers observed an important increase in good cholesterol (HDL-C) after intervention with pomegranate extract.
According to the Gastrointestinal Symptom Rating Scale results in 2022[10], pomegranate extract is a palatable, safe, and effective compound in improving symptoms of acid peptic disorders.
Aging and Mental Function
Four weeks of daily supplementation of a citrus-pomegranate mixture[11] significantly improved measures of hand grip strength, indicative of muscle strength and psychological function in healthy elderly subjects.
Daily consumption of pomegranate juice can improve visual memory[12] in middle-aged or older adults.
Support Skin Health
Both experimental studies[13] conducted in laboratory conditions and human studies[14] show that consuming pomegranate benefits the skin. People who drink pomegranate juice experience protection from the harmful effects of UV.
Because of these effects, it can be said how pomegranate is anti-aging and protective against skin cancers. Pomegranate extracts have protective effects[15] against oxidative stress in the skin and can slow skin aging.
Exposure of human skin to UV radiation is an important risk factor[16] for skin pathologies such as age-related degenerative changes and cancer.
Pomegranate peel extract is also promising as a treatment for skin hyperpigmentation[17].
Exercise Performance
Pomegranate extract consumption has positive effects on exercise performance. In one study[18], the total exhaustion time and respiratory threshold improved in cyclists. Pomegranate can assist in reaching maximum exercise performance and in the healing process of damaged muscles.
Pomegranate extract increases nitric oxide bioavailability. Nitric oxide is a molecule that has effects on vessel dilation and the efficiency of oxygen utilization. Pomegranate has been suggested[19] as an ergogenic (exercise performance enhancing aid) because it improves endurance exercise performance.
Natural pomegranate juice benefits elite weightlifters[20] by accelerating muscle recovery in intense training programs.
Women’s & Men’s Health
You may wonder if such antioxidant content of pomegranate benefits women or men with reproductive or sex-dependent health problems. The answer is yes!
The most apparent effects of pomegranate on women’s health are seen in women with polycystic ovary syndrome[21] (PCOS). With the consumption of pomegranate juice, the insulin resistance that develops in women with PCOS can be reduced.
Also, pomegranate has benefits for weight loss and reducing waist circumference. The elevated testosterone level in these women also decreased with the consumption of pomegranate juice. There are results that pomegranate juice also improves blood lipid levels[22] in PCOS patients.
After four weeks of pomegranate supplementation[23], researchers observed several improvements in distressing symptoms of menopause and quality of life.
In addition, consuming pomegranate juice during pregnancy effectively reduces health problems in newborns (such as brain injury[24] and growth retardation)[25].
Research suggests[26] pomegranate benefits females by reducing their cancer risks, too. Polyphenols may exert breast cancer preventive effects through the modulation of sex hormone levels produced in the body. Women consuming pomegranate juice had a significant decrease in estrone and testosterone levels.
An important function of pomegranate for men’s health is its effects on prostate cancer. Studies have shown that[27] pomegranate extract reduces DNA damage markers and androgen receptor expression in prostate tumors. Thus, it can be preventive for prostate cancer.
Nutritional Fact
The edible part of the pomegranate constitutes approximately 40% of the total fruit weight. About 79% of this is water, and 7% is carbohydrates. Besides these, pomegranate is rich in fatty acids, vitamin and mineral elements, soluble solids, and organic acids.
More than 60 functional components have been identified in pomegranate. They can be divided into seven categories: phenols, flavonoids, alkaloids, vitamins, triterpenes, sterols, and unsaturated fatty acids. It has also low-lectin levels.
The nutritional value of pomegranates was detailed on the U.S. Department of Agriculture[28] website. One medium pomegranate includes
- 234 kcal energy
- 4.71 g protein
- 3.3 g total fat
- 52.7 g carbohydrate
- 11.3 g fiber
- 28.8 g vitamin C
- 28.2 mg calcium
- 666 mg potassium
The main benefits of pomegranates are generally attributed to their phenolic content. Different parts of the pomegranate[29], such as its fruit, seed, and peel, have various antioxidant components.
Who Should Not Eat Pomegranate?
Pomegranate is generally a safe fruit for most people. Still, in some cases, you may need to limit your consumption of pomegranates. Pomegranate may interact with some medications and medications.
Suppose you are taking medications for high blood pressure or blood thinners. In that case, you may want to avoid or limit your pomegranate consumption.
If you like to consume pomegranates, check the drug leaflets of the drugs you use to see whether the drugs interact with this fruit.
Some pomegranate-flavored drinks may not be completely made of pomegranate juice but may be flavored with flavorings and sugar. Therefore, it does not provide any benefit and causes excess calorie intake. Therefore, consume the drinks that you are sure are purely pomegranate juice.
Ways To Consume Pomegranate Properly
Pomegranate offers us many different consumption possibilities. You can consume it directly as a fruit, or you can consume pomegranate juice or its seeds.
In addition, there are extracts developed using pomegranate seeds or peels. The benefits of pomegranate oil produced by seeds are shown in diabetic[30] and hyperlipidemic patients[31] or menopausal women[32].
Since pomegranate is a delicious fruit, it is easy to add to your daily diet.
- Salads and appetizers: Pomegranates are salad ingredients that flavor salads and increase their nutrition.
- Desserts: Pomegranates can be used as the topping of desserts. Thus, it will help control your blood sugar and insulin levels which will rise while consuming sweets.
- Healthy Snacks: It is a good option to consume between meals. Although it is a bit of a challenge to prepare the pomegranate for consumption, you can make it ready to eat by keeping the pomegranate peeled and cleaned once you’re ready to store it in the refrigerator. If you are looking for a healthy snack to carry with you, drinking pomegranate juice may be ideal for you.
You may ask how much pomegranate juice per day to consume. According to the studies mentioned above, ideally, you can drink one cup (220 ml) of pomegranate juice daily.
Conclusion: Are Pomegranates Healthy?
Scientific studies have proven that consuming pomegranate and pomegranate juice has many benefits. We can say that pomegranate offers general well-being, especially due to its beneficial effects such as heart health, regulation of blood sugar in diabetes, reduction of blood fats, and reduction of cancer risk. However, it is important to examine whether there is can be an interaction between any drugs you use and the consumption of pomegranates.
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Written by:
Sevginur Akdas, RD
Medically reviewed by:
Medically reviewed by:
