Pomegranates: Nutrition, Health Benefits

Pomegranates have been enjoyed for their nutritional and health benefits for centuries. This delicious fruit is native to the Middle East and has been cultivated since ancient times. The health benefits of pomegranates include but are not limited to improved heart health, reduced inflammation, and protection against cancer. Let's know about the various health benefits and nutrients of this amazing fruit in detail.

Nutrients in Pomegranate

Here is the nutrition breakdown for 282 grams of pomegranate −

Calories 234 gm
Protein 4.7 gm
Fat 3.3 gm
Carbohydrates 52 gm
Sugar 38.6 gm
Fiber 11.3 gm
Calcium 28.2 gm
Iron 0.85 gm
Magnesium 33.8 gm
Phosphorus 102 gm
Potassium 666 gm
Vitamin C 28.8 gm
Folate 107 mcg

Health Benefits of Pomegranate

Pomegranate has many health benefits. We have discussed below about it several benefits −

Rich Antioxidants

Pomegranates are rich in antioxidants, substances that can protect cells from damage. The antioxidants in pomegranates are polyphenolic compounds called punicalagin, anthocyanins, and hydrolyzable tannins. Punicalagins are the most abundant antioxidant in pomegranates, and they're also responsible for the tart taste of the fruit. Anthocyanins are pigments that give pomegranates their red color and are also potent antioxidants. Hydrolyzable tannins are another type of polyphenolic compound found in pomegranates, and they can help to protect cells from damage caused by free radicals.

Fights inflammation

Pomegranate is a delicious fruit packed with nutrients that can help keep inflammation at bay. The powerful antioxidants in Pomegranate can help neutralize free radicals and reduce inflammation. Additionally, Pomegranate has been shown to have anti-inflammatory properties. In one study, rats that were given pomegranate extract had significantly less inflammation than those that were not.

Anticancer Properties

Modern science has now shown that pomegranates have anticancer properties as well. Pomegranates contain several polyphenols, including punicalagin and ellagic acid. These compounds have been shown to inhibit the growth of cancer cells and promote apoptosis (cell death).

Punicalagins are also potent antioxidants, which means they help protect the body from damage by harmful molecules called free radicals. Free radicals are believed to contribute to the development of cancer and other chronic diseases.

Promotes Healthy Heart

Pomegranates are an increasingly popular fruit thanks to their many health benefits. One of these benefits is that pomegranates can help improve heart health. Studies have shown that pomegranate juice can help reduce blood pressure and bad cholesterol while also increasing good cholesterol. Additionally, pomegranates are a good source of antioxidants, which can help protect the heart from damage. So if you're looking for a way to improve your heart health, consider adding pomegranates to your diet!

Urinary Benefits

Pomegranate is believed to support urinary health due to its high concentration of antioxidants and flavonoids. These substances are thought to help protect the kidneys from damage and prevent the formation of kidney stones. Pomegranate juice is also a good sourcevof oxalates, which bind with calcium and phosphates in the urine and help prevent their absorption into the body.

The active ingredient in Pomegranate, punicalagin, has been shown to help reduce inflammation and oxidative stress in the urinary tract. In addition, Pomegranate has also been shown to support bladder health by reducing the risk of infection.

Supports Oral Hygiene

Pomegranate juice and extract have antimicrobial properties that can kill bacteria, fungi, yeast, and oral germs. Studies have shown that pomegranate juice can inhibit the growth of Listeria monocytogenes, a foodborne pathogen that can cause serious illness. Pomegranate juice has also been shown to reduce tooth decay by inhibiting the growth of Streptococcus mutants, a bacteria that causes cavities.

Improves exercise endurance

Pomegranate is a fruit that has been shown to improve exercise endurance. The polyphenols in Pomegranate have been shown to help reduce exhaustion and help with muscle recovery. In one study, participants who consumed pomegranate juice before exercise were able to exercise for more extended periods and had less muscle soreness afterward. The polyphenols in Pomegranate are also thought to help protect the elbow flexors from damage during exercise.

Protective Benefits for Brain

Pomegranates are a good source of ellagitannins, which are potent antioxidants. These compounds can help to protect your brain against oxidative stress and inflammation.

Research has shown that ellagitannins may also help to improve cognitive function in people with Alzheimer's disease. One study found that pomegranate extract improved memory and attention in patients with mild to moderate Alzheimer's.

One of the compounds in Pomegranate, urolithin A, has been shown to protect against hypoxic-ischemic brain injury, a type of brain damage that can occur when the brain is deprived of oxygen. Urolithin A has also been shown to improve cognitive function and reduce inflammation in the brain.

Supports Digestive Health

Pomegranate contains gut-friendly nutrients like ellagic acid and polyphenols, which help promote healthy gut bacteria growth. Ellagic acid is an anti-inflammatory compound that can help to reduce inflammation in the gut, and polyphenols are antioxidants that can help to protect gut cells from damage.

Studies have shown that Pomegranate can help increase beneficial gut bacteria levels like Bifidobacterium and Lactobacillus. These probiotic bacteria are essential for maintaining a healthy gut microbiome and can provide several health benefits, including improved digestion, reduced inflammation, and enhanced immunity. Pomegranate also contains anticancer compounds like quercetin and luteolin, which can help to protect against colon cancer.

How to add Pomegranate to your diet?

Here are a few ideas on how to add pomegranates to your diet −

  • Enjoy Pomegranates as a healthy snack. Simply cut one in half and enjoy the arils (seeds) or sprinkle them on top of yogurt or cereal.

  • Add pomegranate juice to your favorite smoothie recipe. Not only will it add sweetness and flavor, but you'll also get an extra boost of nutrition.

  • Use pomegranate seeds as a garnish for salads, chicken, fish, or grains dishes. Not only do they look beautiful, but they'll also add a little crunch and sweetness to your meal.

  • Make homemade pomegranate molasses by simmering pomegranate juice until it reduces by half. This concentrated syrup is great for drizzling on top of desserts or using in cocktails.


Eating pomegranates is a great way to improve your overall health. So if you're looking for a delicious way to boost your health, add pomegranates to your diet!

Updated on: 12-Jan-2023


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