Health Benefits of Pomegranate

Pomegranate, or Punica granatum, is a fruit that comes from a shrub or small tree that grows 5 to 10 meters high (16 to 33 feet). The pomegranate looks somewhat like a red apple with a
flower-shaped stem. Pomegranate is categorized as a berry and produces fruit that is about 5-12 cm (2-5 inches) in diameter. Inside the pomegranate, you find red arils that look like rubies which can be eaten. The pomegranate originates from Iran, Afganistan, Pakistan and Northern India. The fruit is in season from September to February in the Northern Hemisphere and from March to May in the Southern Hemisphere. The arils and seeds can both be eaten and juiced into a healthy pomegranate juice. With its bountiful health benefits and nutritional value, the pomegranate is a true superfood.

Pomegranates have been around for thousands of years and have been known for their medicinal properties and health benefits.


Pomegranates show a wide spectrum of health benefits and medicinal properties. We have done our best adding as many of these benefits on this page. If you want to skip right to the topic of your interest, click one of the icons below. If you want to return to this menu simply click  ╱╲ 







Nutrition Benefits of Pomegranate

1. High Nutritional Value

Pomegranate is a great source of ellagic acid, and antioxidant and punicic acid, an omega 5 polyunsaturated fatty acid which is highly beneficial for cell regeneration and proliferation. The juice of this fruit is an exceptional source of vitamin A, C and E and minerals such as calcium, phosphorous, potassium, iron, folic acid, niacin, thiamin, folates and riboflavin.


Pomegranates nutrient profile: 100 gram of arils contains (1):


  • Vitamin C: 10.2 mg, 17% RDA
  • Vitamin E: 0.6 mg, 3% RDA
  • Vitamin K: 16.4 mcg, 21% RDA
  • Thiamin: 0.1 mg, 4% RDA
  • Riboflavin: 0.1 mg, 3% RDA
  • Niacin: 0.3 mg, 1% RDA
  • Vitamin B6: 0.1 mg, 4% RDA
  • Folate: 38.0 mcg, 10% RDA
  • Pantothenic Acid: 0.4 mg, 4% RDA
  • Choline: 7.6 mg


  • Calcium: 10.0 mg, 1% RDA
  • Iron: 0.3 mg, 2% RDA
  • Magnesium: 12.0 mg, 3% RDA
  • Phosphorus: 36.0 mg, 4% RDA
  • Potassium: 236 mg, 7% RDA
  • Sodium: 3.0 mg, 0% RDA
  • Zinc: 0.4 mg, 2% RDA
  • Copper: 0.2 mg, 8% RDA
  • Manganese: 0.1 mg, 6% RDA
  • Selenium: 0.5 mcg, 1% RDA


  • Calories: 83.0 (348 kJ)
  • Carbs: 81%
  • Fats: 21%
  • Protein: 7%
  • Dietary Fiber: 16% RDA
  • Water: 77.9 g

Recommended Daily Allowance (%RDA) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs. 

2. High Level of Antioxidants

Pomegranates contains high levels of antioxidants called flavonoids. These flavonoids are known to be effective in counteracting various cancer-causing free radicals.

Arils are the red fruit inside the pomegranate. This is the part that we eat and what we use to make pomegranate juice. The vibrant red hue that you see in the arils come from polyphenols. These chemicals are powerful antioxidants.

Pomegranates contain high levels of antioxidants called flavonoids. Pomegranates are rightfully called a superfood because they contain three times more antioxidants than red wine or green tea.

Punicalagins are extremely powerful antioxidants found in the juice and peel of a pomegranate. Pomegranate extract and powder is typically made from the peel, due to its high antioxidant and punicalagin content.


3. Cancer Prevention

Since pomegranates contain such high levels of antioxidants, drinking pomegranate juice can reduce the risk of developing cancer.

Research has shown that pomegranate extract can slow down cancer cell reproduction, and even induce apoptosis (cell death) in cancer cells (2, 3).

Test tube studies have shown that pomegranate can reduce inflammatory activity in the digestive tract, as well as in breast cancer, prostate cancer and colon cancer cells (4, 5, 6)

There is preliminary evidence that pomegranate juice can be useful in men with prostate cancer, potentially inhibiting cancer growth and lowering the risk of death. But regular consumption of pomegranates can reduce the PSA (prostate specific antigen) levels in the body and aid in the fight against existing cancer cells.


4. Anti-Inflammatory

Pomegranate juice is a powerful anti-inflammatory because of its high concentration of antioxidants. It can help reduce inflammation throughout the body and prevent oxidative stress and damage.

Freshly squeezed pomegranate juice, being completely unprocessed, triumphs over packaged juice any day, as it retains the maximum number of vitamins. Make sure that the juice is unsweetened as sugar being inflammatory can counteract some of the health benefits of this fruit.


5. Healthy Blood Flow

The anti-inflammatory property of pomegranate juice ensures a healthy blood flow. The juice reduces lesions and the inflammation of blood vessels in heart patients. It is a natural aspirin, which keeps the blood from coagulating and forming blood clots. It even acts as a blood thinner allowing for an unrestricted flow of blood through the body.


6. Lowers Blood Pressure

High blood pressure (hypertension) is one of the leading drivers of heart attacks and strokes. Drinking pomegranate juice daily may help lowering your blood pressure.

In one study, people with high blood pressure had a significant reduction ofheart attacks and strokes after consuming 150 ml (5 oz) of pomegranate juice daily for 2 weeks (7).

Other studies have found similar effects, especially for systolic blood pressure (the higher number in a blood pressure reading) (8, 9). But more studies need to be done to determine if pomegranate juice can decrease overall blood pressure in the long run.


7. Lowers Risk of Heart Disease & helps with heart-related problems

A regular intake of pomegranate juice can maintain a good flow of blood in the body. Because of this property, it subsequently decreases the risk of heart attack and stroke. The antioxidant components in this fruit help keep bad cholesterol from accumulating and thus, keep the arteries clear of any clots. These clots are clear because pomegranates have the ability to make blood thinner.

Pomegranate juice is a great protector of the heart and arteries and the punicic acid, which is the main fatty acid in pomegranate, may help with heart disease and heart-related problems. The juice appears to improves blood flow and keeps the arteries from becoming stiff and thick. It may also slow the growth of plaque and buildup of cholesterol in the arteries.

Several human studies have shown that pomegranate can have benefits against heart disease. It improves the cholesterol profile and protects LDL cholesterol from oxidative damage. (12131415)


8. Alzheimer’s Disease Protection

There is currently not much that can be done against Alzheimer’s Disease, but there is some evidence from studies in mice that pomegranate can help fight Alzheimer’s disease (10). Half of the mice were given a regular dosage of pomegranate juice and the other half was given normal food. The mice that were supplemented with pomegranate juice accumulated less amyloid plague, a substance considered as the major contributor to Alzheimer’s disease.

Pomegranates also reduce the possibility of developing Alzheimer’s disease among older generations. Animal studies conducted by the Department of Psychology at Loma Linda University have shown the neuroprotective benefits of pomegranates and that incorporating pomegranates into your diet might help delay the onset or slow progression of Alzheimer’s disease, showcasing pomegranate’s ability as an Alzheimer’s natural treatment. (11)


9. Helps with Digestion

Pomegranates can help improving your digestion. The juice plays a vital role in the secretion of enzymes which aids proper digestion. Mixing 1 teaspoon of honey in a glass of pomegranate juice is a great home remedy to cure indigestion problems.

Pomegranate juice can reduce inflammation in the gut and improve digestion. It may be beneficial for people with Crohn’s disease, ulcerative colitis, and other inflammatory bowel diseases.


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Health Benefits of Pomegranate

Health Benefits of Pomegranate

Pomegranate, or Punica granatum, is a superfood that is rich in antioxidants, vitamin C, vitamin K, Calcium, Magnesium, Phosphorus, Potassium, Folate, Choline and so much more. Inside the pomegranate you find red arils which have an abundance of medicinal and nutritional properties.
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