Pomegranates are a fruit with a sweet, tart and spicy taste. Low in calories and high in vitamins, minerals and fiber, pomegranates appear to have numerous benefits in antioxidant support, disease protection, heart health and more.
Fortunately, you can easily incorporate this healthy and versatile fruit into your diet as a snack you can nibble on alone, a topping for sweet or savory dishes, or an ingredient in a blended dip or smoothie.
This article discusses the benefits of pomegranate seeds, how to include them in your diet, and who should avoid them.
Nutrition Facts: Handful of pomegranate seeds
A serving of pomegranate seeds, which is approximately 100 grams, can be a great addition to your diet. Here's how that breaks down nutritionally:
- Calories: 83
- Fat: 1.17 grams (g)
- Protein: 1.67 g
- Carbohydrates: 18.57 g
- Fiber: 4.3 g
- Sugar: 13.7 g
- Potassium: 236 milligrams (mg)
- Magnesium: 12 mg
- Calcium: 10 mg
- Vitamin C: 10.2 mg
- Folic acid: 38 micrograms (mcg)
Compounds in pomegranate seeds
Pomegranate seeds contain polyphenols, which are antioxidants that have anti-inflammatory effects on the body's cells.
When eaten, pomegranate seeds, peel or juice travel to the digestive tract and colon. The large intestine ferments the compounds urolithinsor substances that travel to different parts of the body to provide anti-inflammatory benefits, including disrupting aspects of the aging process and promoting good heart health.
7 benefits of popping pomegranate seeds in your mouth
Pomegranate and its seeds contain powerful antioxidants that may help protect against inflammation, aging processes, heart disease and certain cancers.
Protects heart health
Some research suggests that daily consumption of pomegranate juice is a way to lower blood pressure. The fruit is thought to do this by reducing low-density lipoprotein (LDL) cholesterol (the "bad cholesterol") and inflammation linked to developing heart disease and other chronic conditions.
Supports intestinal health
Pomegranates may aid digestion by supporting the gut microbiome, the naturally occurring bacterial environment in the stomach. An animal study found that pomegranate extract helped prevent inflammatory bowel disease (IBD). Experts attribute this to compounds and fiber in the fruit that help prevent harmful bacteria from developing in the intestines.
Promotes skin health
In one study, after twelve weeks of consuming the pomegranate juice, participants' skin had more protection against ultraviolet (UV) light exposure and did not oxidize (or damage) as quickly. Skin oxidation occurs when external stressors cause a breakdown of collagen and skin cell function, leading to skin diseases such as skin cancer.
Improves memory
The antioxidants in pomegranates appear to help improve memory loss that occurs during the aging process. The fruit's phytonutrients can help reduce oxidative stress in the brain, which can support long- and short-term memory retention.
Other research shows that certain antioxidants in pomegranates may reduce inflammation that contributes to the development of cognitive diseases such as Alzheimer's.
Provides protection against cancer
The high antioxidant content in pomegranates may reduce overall inflammation and slow the growth and spread of existing tumors in the early stages of some cancers. Experts are investigating how the fruit's extract or supplements could help prevent cancer and support treatment.
Reduces joint pain
Thanks to the antioxidant and anti-inflammatory effects of the fruit, consuming pomegranate seeds can help reduce swelling or joint pain. Research shows this can help prevent osteoarthritis, a common form of arthritis linked to aging or past injuries, and even delay or prevent the need for joint replacements. However, more research is needed.
Prevent infection
The polyphenols in pomegranate may help protect against bacteria and viruses, including possibly COVID-19. Some research suggests how certain polyphenols may prevent viruses such as SARS-CoV-2, which causes COVID-19, from infecting human cells.
There is no research to support the premise that simply eating pomegranate or its seeds will immediately prevent or cure viruses. More research is needed to learn how polyphenols inactivate viruses and how this could be used in pharmaceutical or therapeutic agents.
Shouldn't someone eat pomegranate seeds?
Pomegranate appears to be quite safe for healthy people to consume in most forms. That said, the following people should check with a healthcare provider before adding this to their diet:
- People who are pregnant or breastfeeding: It is not known what impact this fruit might have on a developing fetus or baby.
- People taking certain prescription medications (statins, blood thinners, and blood pressure lowering medications): Pomegranates may affect the absorption of the medications into the body or cause other unintended side effects.
- People who have diabetes: The seeds of the fruit contain higher levels of sugar and carbohydrates than other fruits.
A small group of people may experience digestive complaints such as diarrhea. Otherwise, there don't seem to be any common side effects when consuming pomegranate seeds.
How to cut a whole pomegranate and remove the seeds
Although their health benefits are worthwhile, pomegranates are not a snack and can be difficult to cut and remove.
If you're ready to cut a pomegranate, follow these guidelines from several food experts:
- Cut the fruit in half horizontally.
- Hold each half upside down over a container and hit it with a utensil until the seeds fall out.
- Drain any liquid or excess material that comes with the seeds.
Once you've removed the seeds, feel free to eat them by the handful, garnish a salad or oatmeal, or blend them into a smoothie or dip.
Pomegranate seeds contain many antioxidants and other essential vitamins. They provide numerous anti-inflammatory benefits linked to improved heart health, memory function, protection against cancer and more.
Although this fruit and its byproducts are generally considered safe for most healthy adults, consult a healthcare provider before consumption if you are pregnant, nursing, have diabetes, or are taking certain blood pressure-related medications.