Exploring new foods is exciting. There’s a literal world of flavors out there waiting for our taste buds to discover. But when we encounter unusual fruits or vegetables the unfamiliarity can be a barrier to giving it a try.

That’s a real shame, especially when it comes to eating fresh pomegranates. You might be thinking, “Can you eat pomegranate seeds?” You sure can! These juicy and flavorful fruits are packed with some powerful health benefits owing to their high antioxidant levels. The flavor can vary from pleasantly sweet with a little bite like ripe cherries all the way to super tart like cranberries.


Can You Eat Pomegranate Seeds?

If you’re unfamiliar with them, opening up a pomegranate presents you with some pulp and a load of colorful red seeds (known as arils) with a small white fibrous center. So if you’re wondering, which part of the pomegranate seeds can you eat? The answer is: all or just the juicy red outside, it’s up to you. That’s the good stuff we’re looking for. Unlike many other fruits where you toss the seeds and eat the pulp (like apples), pomegranates are just the opposite.

How to Tell if Pomegranates Are Ripe

Start by picking a ripe pomegranate. According to the Pomegranate Council, pomegranates are picked when they are already ripe and ready to eat. That means there’s no need to ripen these fruits at home as you do with other fruits.

Generally, the heavier the pomegranate, the more juice it contains, which is the first indicator of freshness. As for the appearance, pomegranates that are ripe will be a dark shade of red. If you see scratches or blemishes on the leathery skin, that doesn’t have any relation to the ripeness of the fruit.

How to Open & Deseed a Pomegranate

Everyone has their own technique of getting into a pomegranate and nabbing all of those tasty seeds. One thing to know upfront is that the juice from pomegranate seeds can stain fingers. Which is why we prefer the Pomegranate Deseeder from Tescoma because it deseeds without having to touch the seeds or juice directly.

Similar to a handheld orange juicer, you just cut off the ends of the pomegranate, slice it down the middle and use the sieves to knock out the seeds. The bowl catches all the juice, the seeds are separated from the pith and within a couple of minutes, you have juicy, fresh pomegranate seeds.

You can also deseed using a knife, spoon, bowl, and sieve. Our favorite method is to cut a thin X across the bottom of the fruit skin, being careful not to pierce the seeds that contain the juice. As you do, the seeds will reveal themselves. Pick off the skin and pith as you go along. Then using a spoon, scoop out the seeds and place them into a bowl of cold water.

Once all the seeds are in the bowl, use your fingers to pick off any remaining pith. The water will soften the pith for easier removal and prevent staining. Strain out the water and you’re left with just the fruity goodness.

How to Juice a Pomegranate

One of the main ways folks encounter the flavor of pomegranates is through juice. Just like other fruits, there’s nothing like the taste, health benefits, and cost savings by making it at home. We love using a deseeder because it’s just another easy step to make the juice. The lid contains a sieve and spout so you can easily pour and filter the juice from the seeds and other material without making a mess.

With the knife and bowl method, once you have the seeds, toss them in a blender or use a hand-mixer. Pulse until the juice runs pretty freely. Pomegranate juice, in general, isn’t very pulpy.

How to Store a Pomegranate

Keeping a whole pomegranate is pretty simple. If you plan to eat it within a week of purchase, a dry, cool ventilated space will work great. Any longer than a week, it’s best stored in the fridge and will keep there for up to two months. Juice will keep in a container in the refrigerator for up to five days.

Freezing pomegranates is also an option for longer storage. Start by freezing the pomegranate seeds in a single layer on a baking sheet for two hours. Then store in a freezer-proof bag or container for up to one year. Juice can be frozen for up to one year as well.

Benefits of Pomegranate Seeds

It’s not surprising that the term “superfood” is used when describing pomegranates. They’re packed with antioxidants and research finds that pomegranates have more antioxidants than green tea and red wine. Due to the powerful health effects of antioxidants, adding pomegranates to your diet may help reduce and possibly prevent high cholesterol, high blood pressure, and hyperglycemia.

Pomegranate Recipes

Super tasty on their own, pomegranate seeds can be easily added to most anything you might put fruit on or in. We love them in salads, in yogurt, and even on ice cream. You’ll find them as an option in some sushi spots as well.

Add them whole or as a juice when making smoothies or protein drinks. Give roasted chicken a little zing by topping with pomegranate before you put it in the oven. Wherever you add them, they add a zesty accent, a deep color, and a big dose of healthy antioxidants in every bite.

Choose the Pomegranate Deseeder Tool

Now you are ready to use the preferred tool for handling with pomegranates—the Pomegranate Deseeder by Tescoma. With the Pomegranate Deseeder, you can remove seeds from a pomegranate in under two minutes.

Safe plastic spikes hold the fruit in position so you can knock the seeds into the bowl. Simply drain the juice using the attached plastic sieve and pour it through the spout. For long term storage of pomegranate seeds, pop the enclosed lid on the Pomegranate Deseeder, and place it in the refrigerator.

Can You Eat Pomegranate Seeds? Please Do!

Once you crack open the “how” of eating pomegranates, you’ll be hooked in no time. Unique in color and flavor, they seem to add a bit of “happy” to your day whether as just a snack or added to a meal. Soon enough, you’ll be singing its praises. So when someone asks you, “Can you eat pomegranate seeds?” you’ll be introducing them to a tasty gem that’s gaining in popularity.

Not that you know how to deseed, eat, and store a pomegranate, why not learn How to Store (other) Fruits & Vegetables to Keep Them Fresher, Longer.

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A study by Queen Margaret University in Edinburgh found that consumption of pure pomegranate juice increased salivary testosterone levels by an average of 24 percent, which can lead to heightened mood and increased sexual desire.

Concerns about erectile dysfunction? Pomegranate juice has also been shown to help increase blood flow and erectile response in animal models. Although more research is needed in humans, it may also offer a similar set of benefits for those affected by sexual dysfunction as well.

2. Reduce Arthritis and Joint Pain

Arthritis is a common condition characterized by the inflammation of one or more joints, causing pain and stiffness that can worsen with age. Pomegranates are a great source of flavonols, which are a type of antioxidant that act as anti-inflammatory agents in the body and may help relieve symptoms of arthritis.

In fact, animal models demonstrate that pomegranate seed extract may reduce the onset and incidence of collagen-induced arthritis. Studies conducted with animal subjects also show that the severity of arthritis and joint inflammation was significantly reduced with consumption of pomegranate extract as well.

If you’re already on medication for arthritis, be sure to check with your doctor before adding pomegranate products to your daily routine.

3. Fight Cancer

When it comes to cancer, more and more research shows that pomegranate seeds may act as a potent cancer-fighting food.

For instance, multiple in vitro studies have found that pomegranate extracts can effectively inhibit the growth and spread of breast cancer cells. Additionally, pomegranate seed oil contains punicic acid, an omega-5 long chain polyunsaturated fatty acid that has been shown to block breast cancer cell proliferation.

Further research suggests that drinking pomegranate juice may also slow the growth of prostate cancer, the leading cancer for men in the U.S. In a study of male subjects with recurrent prostate cancer and rising prostate-specific antigen (PSA) levels, researchers found that taking pomegranate juice extract significantly slowed the rate at which PSA was rising.

Other in vitro studies have found that certain compounds in pomegranate juice show powerful antitumorigenic effects and were able to slow the growth of prostate cancer cells in the laboratory.

4. Lower Blood Pressure

The juice of pomegranate seeds contains several different types of antioxidants and polyphenols that can promote heart health by lowering blood pressure levels.

A 2013 study reported that consumption of pomegranate juice could decrease systolic and diastolic blood pressure by 7 percent and 6 percent, respectively, in those with high blood pressure. Another study published in Phytotherapy Research also concluded that pomegranate juice could be beneficial for those with high blood pressure as it was able to lower blood pressure levels after just two weeks of daily intake.

5. Fight Bacterial Infections

Pomegranate extracts have been used since ancient times to treat several conditions, including parasitic and microbial infections, diarrhea, ulcers, canker sores, hemorrhages and respiratory complications.

Not surprisingly, pomegranates have also been shown to stimulate the beneficial bacteria in the gut, which could enhance their ability to fight bacterial infections, according to research published in Evidence-Based Complementary and Alternative Medicine.

6. Improve Heart Health

The juice made from pomegranate seeds contains antioxidants at higher levels than many other fruit juices, which could help block the buildup of cholesterol in the arteries for those at risk of heart disease.

Research published in Clinical Nutrition studied the effects of pomegranate juice in people with carotid artery stenosis, which is a narrowing of either of the two key arteries located in the front of the neck through which blood from the heart goes to the brain.

After one year, pomegranate juice was effective at lowering blood pressure levels by over 12 percent and reducing atherosclerotic plaque by a whopping 30 percent. Conversely, those who did not drink pomegranate juice actually experienced a 9 percent increase in atherosclerotic plaque, suggesting that pomegranates could potentially offer protection against heart disease.

7. Improve Memory

Studies have reported that polyphenols, which are found abundantly in pomegranate seeds and their juice, could significantly enhance cognitive function. In fact, one study published in Evidence-Based Complementary and Alternative Medicine found that pomegranate polyphenols could provide long-lasting protection from memory dysfunction caused by heart surgery.

Another study had elderly individuals with memory problems drink eight ounces of either pomegranate juice or a flavor-matched placebo drink for four weeks. Compared to the control group, those who drank pomegranate juice had significantly improved markers of verbal and visual memory.

In addition, an animal model conducted by the Department of Psychology at Loma Linda University noted that incorporating pomegranates into your diet could help slow the progression of Alzheimer’s disease, showcasing pomegranate’s ability as an Alzheimer’s natural treatment.

Interesting Facts

Pomegranate seeds come from pomegranates (Punica granatum), which are the product of a fruit-bearing deciduous shrub or small tree. The name for the pomegranate fruit is derived from Latin and literally means “seeded apple.” Pomegranates are also sometimes called Chinese apples.

While the pomegranate is considered indigenous to Iran and its neighboring countries, cultivation of the pomegranate long ago encircled the Mediterranean and extended through the Arabian Peninsula, Afghanistan and India. Today, it’s commonly cultivated in the warmer parts North and South America.

The juice of pomegranate seeds is the source of grenadine syrup, which is famous for its use in the classic nonalcoholic beverage known as a Shirley Temple. Grenadine is also used in many other flavorings and liqueurs.

How to Open

When it comes to how to remove pomegranate seeds, it does take a bit of work. Some might describe the effort as tedious, but once you get the hang of how to do it, the payoff really is worth it.

Plus, a lot of companies have started offering pomegranate seeds solo in a ready-to-eat state so there are no excuses for not incorporating these little gems into your diet regularly!

If you want the freshest seeds possible, then definitely opt to obtain them from the fruit itself. Wondering where to buy fresh pomegranates? These tasty fruits can typically be found in your local grocery store between September and January. When choosing a pomegranate, you want to make sure that you pick one that feels heavy and has a leathery skin that’s firm and taut with no soft spots.

To open a pomegranate, you need a knife, bowl and wooden spoon:

  1. Roll the pomegranate around to loosen the seeds.
  2. Score around the middle of the fruit with a sharp knife, and tear it open into two halves. Try your best to only score the skin and not to cut through into the seeds.
  3. Hold half of the pomegranate with the seeds facing down over a clean bowl, and tap the skin with a wooden spoon while slightly squeezing to encourage the release of the seeds.
  4. Do the same thing with the other half.
  5. If there are a few stragglers among the white pith, you can simply remove them with your fingers or a spoon.
  6. Enjoy the product of your labor — delicious pomegranate seeds and a bit of pomegranate juice too!

Whole pomegranates can be stored unopened at room temperature for about one week, or they can be stored in the refrigerator wrapped in plastic for up to two months. Fresh pomegranate seeds, meanwhile, can be refrigerated for up to three days.

Alternatively, try freezing them in a single layer on a tray and then storing in the freezer for up to six months in an airtight container. The seeds are often shriveled when thawed, but they still taste great in whatever you add them to!


Can you eat pomegranate seeds as is? Pomegranate seeds are simply perfect and delicious all on their own, but if you’re looking to incorporate them into your next meal, there are lots of options. Pomegranate seeds make a perfect addition to your next smoothie, pudding, salsa, salad or main course. They also work well paired with beets and goat cheese in this Beet and Pomegranate Salad Recipe.

Need a healthy dessert idea? Try out number 13 on the list of “21 Chia Seed Recipes You’re Going to Crave”: Chia Spiced Chia Seed Pudding with Pomegranate Seeds.

Dried pomegranate seeds, also known as anardana, are also widely available and can be ground into a powder and sprinkled over your favorite dishes for an added dose of flavor and color.

Want to turn the seeds into juice? Simply put the seeds into a blender and then strain the resulting juice with a cheesecloth.

Side Effects and Drug Interactions

There is no standard recommended dose for pomegranate. Eating pomegranate seeds and drinking pomegranate juice as part of a healthy diet are both considered safe, and there are minimal side effects from eating pomegranate for most healthy adults. However, if you show signs of a food allergy when eating pomegranate seeds, discontinue consumption immediately and consult a doctor.

If you have blood pressure issues or take blood pressure medication, check with your doctor regarding your intake of pomegranate seeds. Since pomegranate can also affect blood pressure, be sure to consult with your physician before consuming pomegranate products before or after any surgical procedures.

Pomegranate juice may cause dangerous side effects when it interacts with certain prescription medications, such as the blood thinner warfarin and angiotensin-converting enzyme inhibitors, including captopril, enalapril and lisinopril. Consult with a trusted healthcare practitioner before consuming pomegranate products if you take any of these medications.

Many people also wonder: can dogs eat pomegranate seeds? Although pomegranate itself is not considered toxic to dogs, the seeds may cause stomach upset for some. Be sure to talk to your vet before sharing this flavorful fruit with your furry friends.

Final Thoughts

  • Pomegranate seeds are a type of edible seed pod often eaten raw or made into pomegranate juice.
  • Each serving contains a hearty dose of fiber, antioxidants and important micronutrients like vitamin K, vitamin C and folate.
  • Are pomegranate seeds good for you? Potential pomegranate benefits include improved sexual function, enhanced memory, lower blood pressure levels and improved heart health.
  • Other benefits of pomegranate seeds include its ability to fight bacterial infections, reduce cancer cell growth and decrease joint pain.
  • There are several options for how to eat pomegranate seeds. Not only can they be enjoyed raw, but they can also be added to salads, desserts, smoothies and salsas as well.
  • Although pomegranate seeds are generally safe for most healthy adults, be sure to consult with your doctor if you have any underlying health conditions or are taking prescription medications to prevent negative side effects.

9 mouthwatering ways to eat pomegranate seeds

People have been eating pomegranates for thousands of years, but they’ve never been more popular—at least in the U.S. The sweet and tangy fruit that’s originally from the Middle East is revered by healthy eaters because it’s relatively low in calories and is loaded with vitamins. Plus, it has a couple of unique nutrients all its own.
The tasty parts of pomegranates are the arils, or juice-filled sacs that surround the soft, edible seeds. To eat the fruit, break it open (it helps to score the tough skin first with knife) and flex the skin back to eject the arils into a bowl. You can also cut the fruit in half and spoon out the seeds. Or try this simple kitchen hack for de-seeding a pomegranate. Short on time? You can now buy the arils fresh and frozen.

However you enjoy pomegranate, you get healthy amounts of vitamin C, folate and potassium, along with soluble and insoluble fiber, but no cholesterol or saturated fats. The fruit contains punicalagins, powerful antioxidants that possibly reduce chronic inflammation, a factor in the onset of heart disease, diabetes and cancer. In a study of people living with diabetes who drank pomegranate juice daily for 12 weeks, the blood markers of diabetes declined by more than 30 percent, according to a report published in the Journal of Research in Medical Sciences. Sure, juice is different than the real thing, but the facts remain: Pomegranates dish out a whole lot of nutrition.

8 Red Foods You Need in Your Life

Get all their benefits and enjoy the sweet-tart flavor of the fruit by adding the arils to your meals and snacks. Here are nine delicious ideas to get you started:

1.Overnight breakfast.
Mix a half cup of old-fashioned oats with one cup of unsweetened vanilla almond milk in a large bowl, cover and chill overnight. In the morning, mix in a half cup plain fat-free yogurt, top with a quarter cup of pomegranate arils and two tablespoons of almonds. Half of this must-have morning meal counts as one SmartCarb and one PowerFuel on Nutrisystem.

2. Silky smoothie.
Whip up a quick and refreshing breakfast with one cup nonfat milk (or soy milk), a quarter cup of strawberries, a quarter cup of frozen banana slices and a quarter cup of arils for a delicious fruit smoothie that counts as one SmartCarb and one PowerFuel on the Nutrisystem program. If your smoothie feels low on liquids, add a splash of water or a cup of unsweetened almond milk, which counts as one Extra on the program.

How to Build the Perfect Smoothie

3. Sweeter salads.
Scatter a handful of sweet and juicy arils on top of salads made with strong-flavored greens like spinach or mesclun. Or make a quick dressing with a half-cup of pomegranate juice, a quarter cup of balsamic vinegar, two tablespoons of honey, one tablespoon of soy sauce, one tablespoon grated ginger, a quarter cup of vegetable oil and a half-teaspoon of salt. One tablespoon of this delicious dressing counts as one Extra.

4. Delish relish.
Create a delicious topping for grilled lamb or seafood by combining a half cup of pomegranate seeds, 12 small diced olives, a half cup of crumbled feta cheese, two teaspoons of olive oil and chopped parsley. This recipe makes two servings; each counts as half a SmartCarb, one PowerFuel and two Extras on Nutrisystem.

How to Make Your Own (Delicious!) Salsa

5. Cool couscous.
For a light but hearty side dish, add a quarter-cup of arils to a quarter cup of cooked couscous, along with a quarter cup each of chopped red onion and parsley, a half cup of chopped red and yellow sweet peppers, one teaspoon of sunflower seeds. Then mix in a teaspoon of olive oil and freshly squeezed lemon juice.

6. Tangy seltzer.
Turn seltzer or sparkling water into a brilliant and healthy mocktail by putting one tablespoon of arils in the bottom of an eight-ounce glass. Fill with a half cup of pomegranate juice and top with plain seltzer, then watch the arils bounce around in the carbonation before you sip. On Nutrisystem? Count this tangy treat as one SmartCarb.

4 Smart Drink Swaps

7. Tater topping.
After baking one pound of sweet potatoes to fork tender, scoop their insides into a bowl then mash them with a fork. Mix in a quarter cup of light coconut milk, two tablespoons of toasted (unsweetened) coconut flakes and a quarter-cup of pomegranate seeds. Season with salt and pepper and a squirt of lime juice. Divide into four portions. Each counts as one SmartCarb and one Extra on Nutrisystem.

8. Pom on a log.
Kids love the classic snack of celery filled with peanut butter and topped with raisins. Substitute pomegranate seeds for the raisins and you get a taste of PB&J without the bread. Top one celery stalk with one tablespoon of peanut butter and two tablespoons of pomegranate seeds for a tasty snack that counts as one PowerFuel, half a Vegetable and one Extra on the Nutrisystem program.

7 Grab-and-Go Snacks for Busy People

9. Fruity dessert.
Cut a few pears in half, carving out the hard, seedy cores. Brush halves lightly with lemon juice and bake until soft, about 15 minutes at 350 degrees F. Fill the center of each half with two tablespoons of soft cheese (like chevre or mascarpone), and top with two tablespoons of pomegranate arils. Serve warm. Enjoy two halves for a guilt-free sweet treat that counts as one SmartCarb, one PowerFuel and one Extra on the Nutrisystem program.

Health benefits of pomegranate

Pomegranate is one of the healthiest fruits on earth. Pomegranate has many incredible health benefits for your body. It is called as a divine fruit because it is the most mentioned fruit in theological books. Pomegranate has anti-oxidant, anti-viral and anti-tumor properties and is said to be a good source of vitamins, especially vitamin A, vitamin C, and vitamin E, as well as folic acid. This amazing fruit consists three times as many antioxidants as both wine or green tea. Consuming pomegranate also lowers the risk of all sorts of diseases. Following are the benefits of pomegranate:
1. Protects us from free radicals
Pomegranate is rich in anti-oxidants and thus protects our body from free radicals, which are responsible for premature ageing. Free radicals are formed by exposure to sun and due to harmful toxins in the environment.
2. It thins your blood
Antioxidants present in pomegranate act as a ‘thinner for your blood’. The seeds of pomegranate prevent your blood platelets from forming clots and coagulating.
There are two types of blood clots, first is the good one which speeds the recovery during a cut or an injury and second is when there is any internal clot, like in heart, arteries or anywhere else inside the body. These type of clots are not good and can be fatal.
3. Prevention of atherosclerosis
With increasing age and the type of lifestyle we live, the walls of our arteries become harder due to cholesterol, resulting in blockages sometimes. The anti-oxidant property of pomegranate prevents bad cholesterol from oxidizing. So, eating pomegranates removes the excess fat and prevents the hardening of artery walls.
4. It acts like an oxygen mask
Pomegranate helps to pump the level of oxygen in our blood. Due to anti-oxidants present in pomegranate, it fights free radicals, reduces cholesterol and prevents blood clot. All this eventually helps blood to flow freely and thus improve the level of oxygen in your body.
5. It prevents arthritis
Pomegranate can reduce the damage of the cartilage by fighting the enzyme that does so. Pomegranate also has the ability to reduce inflammation.
6. Fights erectile dysfunction
Though it is not a wonder drug but yes pomegranate juice can slightly improve erectile dysfunction. And a lot of theories prove this as true.
7. Fights heart disease and prostate cancer
Two studies claim that pomegranate juice has the ability to fight prostate cancer. An experiment showed that pomegranate juice slowed the growth and even killed cultured cancer cells. And as we have already mentioned in the second point, pomegranate juice thins the blood and thus improves its condition which in turn prevents cardiovascular diseases.
8. Pomegranate is loaded with beneficial nutrients
A cup of pomegranate seed contains 24 grams of sugar and 144 calories. A cup of pomegranate seeds contain following nutrients:
Fiber: 7 grams
Protein: 3 grams
Folate: 16 per cent of the RDA
Potassium: 12 per cent of the RDA
Vitamin C: 30 per cent of the RDA
Vitamin K: 36 per cent of the RDA
9. It improves memory
A study was conducted where people who had a problem with their memory were given 237ml of pomegranate juice every day. After a certain period of time, a lot of improvement was seen in their verbal and visual memory. In fact, another experiment done on mice shows that pomegranate consumption can also prevent Alzheimer’s. But the experiment is yet to be done on humans.
10. It lowers blood pressure
Punicic acid is one of the main constituents of pomegranate that help lower cholesterol, triglycerides and reduce blood pressure.
11. Helps in digestion
We all know fibre is good for digestion. But due to our lifestyle where we are inclined towards eating junk food, we miss the goodness of fibre in our vegetables and fruits. Adding pomegranate to your everyday diet can be one the best ways to include fibre in your daily routine. One pomegranate contains 45 per cent of your daily recommended intake of fibre.
12. Boosts immunity
Being rich in anti-inflammatory compounds, pomegranates are extremely healthy for those suffering from immune-related disorders like rheumatoid arthritis and osteroarthrits. They are also rich in vitamin C, which boosts antibody production and helps in the development of immunity. Pomegranates can thus help you maintain a healthy immune system and keep common illnesses and infections at bay.
13. Lowers stress levels
Apart from reducing body’s internal oxidative stress, pomegranates also help lower psychological stress that you go through in your personal and professional life. According to a study conducted by Queen Margaret University, people who drank pomegranate juice had lower levels of cortisol, a stress hormone that is increased under stressful situations.
14. Prevent plaque formation
You use mouth wash to improve your oral health, but much to your surprise pomegranate juice can be a better option than alcohol containing mouth washes. Certain compounds in pomegranate exhibit strong antiplaque effects.
A study showed that hydroalcoholic extract of pomegranate effectively lowered dental plaque formation due to microorganisms build up by almost 84 per cent.
Caution: Pomegranate juice is good for cardiovascular health but in rare cases, it may react with a patient’s medication.

Pomegranates are round fruits with hard, shiny red-yellow skins. Split one open to reveal the jewel-like inner seeds, known as arils, which can be eaten raw or juiced.

When choosing a pomegranate, look for those with unblemished, shiny skins and which feel heavy for their size, as these are often the juiciest.

Nutritional benefits of pomegranates

Pomegranates are a good source of fibre as well as vitamins A, C, some B vitamins and minerals such as calcium, potassium and iron.

Two compounds in pomegranates – punicalagins and punicic acid – are responsible for most of the health benefits of pomegranate. Pomegranates also have antioxidant activity three times higher than that of red wine and green tea.

Can pomegranates improve bone health?

Two studies from 2014 and 2015 have demonstrated how pomegranate consumption does have a preventative effect on bone loss in mice, but this has not as yet been replicated in human trials.

Can pomegranates improve athletic performance?

The antioxidant content of pomegranates and pomegranate juice may improve endurance and aerobic performance in athletes according to a study in the Journal of Nutrition and Metabolism, during which 500ml of pomegranate juice was consumed by athletes for 15 days. Another study also demonstrated that pomegranate extract improved performance within 30 minutes of ingestion for sports involving intermittent running.

Do pomegranates have anti-inflammatory effects?

There have been various studies into the potential anti-inflammatory properties of pomegranate. Initial research has indicated that the fruit may help fight inflammation in the gut, while other studies have looked into the potential anti-inflammatory effects of punicic acid from pomegranate seed oil on breast cancer cells. A paper in the Journal of Research in Medical Sciences also reported a small trial in which patients with type 2 diabetes consumed pomegranate juice each day and showed fewer markers of inflammation in their blood after 12 weeks. Although all these studies are promising, more research is required before pomegranate can be claimed to have anti-inflammatory effects.

Can pomegranates reduce the risk of heart disease and lower blood pressure?

A 2013 study considered the effect of consuming 150ml of pomegranate juice every day for two weeks on patients with hypertension, and found that it may lower blood pressure. Another study from 2005 found that drinking pomegranate juice may improve blood flow to the heart in patients with coronary heart disease. However, as the NHS points out, studies with so few participants need to be replicated with larger sample sizes before they can confirm a direct link.

Can pomegranates improve memory?

Research into how pomegranates and pomegranate juice may affect cognitive function is still in the early stages. One small trial asked participants with mild age-associated memory complaints to drink 8oz of pomegranate juice daily, and found an improvement in verbal and visual tasks after four weeks. Other research has suggested that pomegranate juice may have cognitive benefits in mice. Again, more robust research is needed before a health claim can be made for pomegranates and memory.

Can pomegranates interact with any medication?

There are some reports of pomegranate and pomegranate juice interacting with certain medications, including those for high blood pressure and statins. Always check with your GP first before consuming pomegranates, or their juice, if you are taking prescribed medication.

Healthy pomegranate recipes

Pomegranate chicken with almond couscous
Chopped herb & pomegranate salad
Aubergine & pomegranate flatbreads
Herby quinoa, feta & pomegranate salad
Fruity lamb tagine
Roasted spiced cauliflower

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This article was last reviewed on 4th July 2018 by registered nutritionist Kerry Torrens.

A nutritionist (MBANT) Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

As far as fruits go, pomegranates seem like more trouble than they’re worth. They have spiny skin, and if not sliced into just so, they make a mess and leave some of the seeds inside, which is the actual fruit part, cut and bruised; the surrounding white membrane is too bitter to eat. Pomegranate juice, too, easily stains hands and fingers. They’re a kind of berry, so it would be easier to spring for some strawberries instead.

The thing is pomegranates are healthy in their own right. Sure, like strawberries, they’re a rich source of vitamin C and antioxidants, not to mention fiber and anti-inflammatory properties — but more than that, studies show eating the fruit and/or drinking pomegranate juice can help protect against disease, like certain cancers and Alzheimer’s.

NPR reported the West is newly aware of pomegranate’s benefits; the fruit is native to Iran and as we mentioned before, were often overlooked due to their meticulous, albeit necessary preparation. Pomegranates can actually be traced back as early as 3000 B.C., with the fruit being buried alongside ancient Egyptians, like King Tut, “in hopes of a second life.” Some scholars go as far as to suggest it was a pomegranate, not apple that tempted Eve.

Stories aside, the science is clear: This fruit is worth the quick YouTube search for tutorials on how to cut into it already. Here’s a bigger picture of what you might get if you do:

More Potassium

Those aforementioned antioxidants protect against dialysis-related infections, or kidney diseases, as well as cardiovascular complications (think of high blood pressure). A study presented during the 2010 annual meeting of the American Society of Nephrology found the potassium content in pomegranate juice reduces many of the dialysis-related complications for kidney patients, otherwise showing a reduced morbidity rate.

Curb Your Hunger

Shape cited the seeds’ vitamin C accounts for nearly 40 percent of the daily recommended amount, while they work to lower blood pressure and satiate hunger due to high levels of fiber. If you don’t want to just spoon-feed yourself some pomegranate seeds, consider topping your oatmeal, quinoa, or yogurt with them, Shape suggested; pomegranates also compliment chicken and turkey dishes.

Plaque Protection

Some more good news for pomegranate juice drinkers: It protects against dental plaque microorganisms. Research published in the Ancient Science of Life found drinking the juice reduces plaque-forming units by 32 percent. The juice’s antioxidants, called polyphenols, are a primary driver behind its believed antibacterial activity.

And Cancer Protection

A study from the University of California, Riverside found components of pomegranate juice may stop prostate cancer cells from moving, while also weakening the chemical signals that promote this kind of cancer to spread in the first place. And in a separate study, Israeli researchers found pomegranate juice may prevent and destroy breast cancer cells (though it’s hardly the only cancer-fighting food).

Stable PSA Levels

Prostate cancer patients may also experience lowered levels of a prostate-specific antigen (PSA) when they drink 8 ounces of pomegranate juice each day, found this study from the University of California, Los Angeles. The National Cancer Institute at the National Institutes of Health reported PSA is a protein produced by cells of the prostate gland, and while there aren’t normal or abnormal PSA levels, studies show men with levels below 4.0 have prostate cancer, whereas men with high levels don’t.

Reduced Risk of Alzheimer’s Disease

A specific polyphenol called punicalagin is believed to be the source of pomegranate’s anti-inflammatory properties. An animal study showed mice fed pomegranate juice experienced lower levels of amyloid plaque — the plaque that accumulates between the brain’s nerve cells, the hallmark sign of Alzheimer’s — and improved their performance for certain mental tasks.

Some Kind of Wonderful

If you do skip the fruit and go right for the juice, be mindful of the brand. Last summer, Minute Maid’s pomegranate and blueberry juice was found to consist mostly of harvested apple and grape juices. But POM Wonderful is, in fact, 100 percent pomegranate juice; it is “superior” to other juices, UCLA researchers said. Their research showed it packs more antioxidants than grape, blueberry, and orange juices. It even edges ahead of green teas and wine. Bottoms up.

When it comes to fruits and vegetables, each one of them is found to contain unique and beneficial properties that can help with maintaining and improving our health, as well as disease prevention and healing. When it comes to consuming pomegranate, many people have already been doing it for thousands of years for traditional health purposes, and recently, it is becoming more and more popular among health buffs. However, it is important to note that consuming this fruit also comes with certain drawbacks that we should look into. Here are the pros and cons of eating pomegranate:

List of Pros of Eating Pomegranate

1. It provides anti-oxidants.
The fruit contains polyphenols, with the most abundant being the hydrolyzable tannins, known as ellagitannins, which are formed when acids bind with carbohydrates. Also called punicalagins, these tannins have free-radical scavenging properties that prove to offer potentially good effects to the human body, as found by laboratory experiments. Absorbed into your body, these compounds offer some dietary value as anti-oxidants.

2. It helps reduce the risk of developing heart disease.
According to a limited study of patients suffering from hypertension, drinking juice from pomegranate juice has reduced systolic blood pressure through the inhibition of serum angiotensin-converting enzyme. This helped a patient’s heart by reducing its efforts to circulate blood throughout the body.

3. It has anti-bacterial properties.
Research shows that consuming pomegranate inhibits viral infections and shows anti-bacterial effects against dental plaque. This is why some dental care and mouthwash companies these days are starting to look into this fruit as a potential ingredient in their products.

List of Cons of Eating Pomegranate

1. It can cause some gastric issues.
While there has been no direct ill-effects from excessively consuming this fruit, it is found to have some gastric sensitivity issues. Especially when you have a sensitive stomach, this fruit can cause stomach discomfort and pain, caused by conditions like indigestion.

2. It poses risk to those having high sugar levels.
As recommended by nutritional experts, people suffering from diabetes should observe utmost care when eating pomegranate as this fruit is known to have high sugar content, as well as carbohydrates. So, if you are concerned about sugar in your diet, you can opt for other fruits instead of this fruit.

3. It might have adverse reactions with some medications.
Although it is only from limited research, it has been found that this fruit is showing some concerns that it may inhibit an enzyme that functions to metabolize medication the same way as the grapefruit does. For example, it has been found that drinking pomegranate juice while under prescription of statins might increase your risk of developing rhabdomyolysis—a condition where kidney muscles would break down, eventually damaging the organ. So, if you are under certain medications, it is best to consult your doctor first before consuming pomegranate.

While eating pomegranate comes with amazing benefits, it also has its own set of drawbacks that you should look into. By weighing the pros and cons listed above, do you think that the practice is good for you as a whole, or not?

About the Editor of Our Blog
Natalie Regoli is our editor-in-chief. The goal of ConnectUs is to publish compelling content that addresses some of the biggest issues the world faces. If you would like to reach out to contact Natalie, then go here to send her a message.

Pomegranate Health Benefits – Why You Should Eat Pomegranates Everyday

Pomegranates find mention in several theological books and are considered to be one of the best fruits. While the best fruit might differ in everyone’s opinion, no one can resist their rich flavor and unequaled health benefits. They contain significant concentrates of Vitamins A, C, and E along with folic acid. They contain thrice as much cancer-preventing agents as green tea or wine.

Pomegranates are known to facilitate blood production and doctors readily prescribe them to patients recovering from long periods of illnesses. As a custom, pomegranate extracts are used to achieve clear skin and soothes rashes. Their juice works like wonder on sore throats and is an incredible remedy for heart, dental and stomach issues, osteoarthritis, and diabetes among others.

Pomegranate syrup is useful to treat harm to ligaments and protects newborns from mental strain post-birth. Read on to find out about their amazing health benefits:

Prevent Stomach Disorders

Pomegranate strips, barks, and leaves are used to treat stomach issues such as loose motions. Drinking tea produced using the leaves of pomegranate also help in restoring the functions of a disturbed stomach. Pomegranate juice has been widely used to treat diarrhea and cholera for ages.

Strengthen your Heart

Pomegranate promotes healthy blood flow in the body, which eliminates the danger of heart attacks. Cell rebuilding compounds in pomegranate regulate cholesterol levels and prevent coagulation of arteries by balancing the density of blood.

Reduce the Risk of Cancer

Pomegranates contain high amounts of cancer prevention agents known as flavonoids. These flavonoids keep malignant growth of cells in check. Individuals at high risk of prostate and breast cancer are advised to consume pomegranate juice regularly. Pomegranates reduce PSA levels in the body and battle the existing malignant cells in the body.

Dental benefits

Perhaps the best advantage of pomegranates, alongside its antibacterial and antiviral properties, is that their juice reduces the impact of dental plaque and prevents oral infections.

Helpful in Arthritis

Pomegranates have qualities that lessen the afflictions of atherosclerosis and osteoarthritis. It relieves the inflammation caused in the blood vessels, ligaments, and joints by regulating the blood flow. Likewise, pomegranates avert the production of chemicals that separate connective tissues inside the body. The iron content in pomegranate decrease the symptoms of arthritis.

Fights against Diabetes

Drinking pomegranate juice lessens the risk of coronary ailments among diabetic patients. Diabetes patients around the world commonly consume this fruit. You should eat the fruit or its juice if diabetes runs in your family. Expecting mothers can reduce the risk of untimely births and underweight newborns by consuming pomegranates during the gestation period.

Pomegranate Benefits for Skin

Pomegranates improve the quality of skin so that it protects itself from the harmful rays of the sun. This is especially helpful for melasma patients. Eating a pomegranate daily can treat rosacea as well.

Is it okay to eat pomegranate seeds?

You can eat the entire arils including the fiber-rich seeds. You may choose to discard the skin and the white film around the arils if you so desire.

What happens if you eat pomegranate every day?

Regular consumption expels extra fat and prevents blockages in your arteries. It also regulates oxygen levels inside the bloodstream. Antioxidants in pomegranates battle free radicals, decrease cholesterol levels and avoid blood clots.

How is pomegranate useful for skin?

Pomegranates prevent premature ageing of the skin. They help in the creation of new cells by decreasing free radicals in the body. They invigorate keratinocyte cells and helps in cell recovery, which prevents wrinkles and loosening of the skin.

What is the best time to eat pomegranate?

The best time to eat a pomegranate is before a meal. Eating pomegranate right after a meal is not advisable since the body is unable to process its benefits or ingest the nutrients.

Eating pomegranate or drinking its juice has been linked to several health benefits.

Pomegranate seeds may have value, too.


Many of the nutrients in pomegranates come from the arils, but the seeds themselves provide a few nutrients as well.

Studies show they’re particularly high in vitamin E and magnesium (1, 2).


Pomegranate seeds are rich in fiber. According to one study, flour made from these seeds boasts about 50% fiber (3).

The main types of fiber in pomegranate seeds are cellulose and lignin (4).

Both cellulose and lignin are insoluble and pass through your digestive system largely unchanged. Interestingly, they’re the main constituents of wood (5).

The seeds are safe for most people to eat, although excessive intake may cause intestinal blockage in rare cases. This risk is greater for people with chronic constipation (6).


Like all fruit components, pomegranate seeds contain antioxidants. However, they’re not as rich in antioxidants as the arils (1).

The seeds contain various phenolic acids and polyphenols, including flavonoids, tannins, and lignans (7, 8).

Unique fatty acids

Pomegranate seeds comprise around 12–20% seed oil. This oil mainly consists of punicic acid, a polyunsaturated fat (1, 9).

Studies in rats and mice suggest that punicic acid may reduce inflammation, improve insulin sensitivity, and promote weight loss (10, 11).

While these preliminary results are promising, human research is needed.

SUMMARY Pomegranate seeds are rich in fiber, antioxidants, and fatty acids that may benefit your health. They are also a good source of vitamin E and magnesium.

Can you eat pomegranate seeds?

In North America, you’re most likely to find pomegranates in late summer to early winter, when the fruits are in season. However, some grocers import pomegranates from the Southern Hemisphere, offering them throughout the year.

Heating pomegranate seeds can get rid of some of their flavor, so it is best to eat them fresh and raw or as a garnish.

1. Choose the right ones

Choosing ripe pomegranates is relatively easy, as those found in local grocery stores are picked when ripe. The fruit should be heavy, and the skin should be firm. Small scratches on the surface don’t affect the fruit inside, so don’t judge a pomegranate by its scarred skin!

2. Scoop right

Eating a pomegranate can be a messy venture, but is made neater when you actually eat the entire seed. Start by cutting the fruit in half. Then, spoon out the tiny red jewels into a bowl. You can add the seeds to salads, yogurt, oatmeal, desserts, or whatever you want!

3. Make them last

Did you buy too many pomegranates to eat in one sitting? You can save the seeds by spreading them on a baking sheet and freezing them for two hours. Then transfer them to freezer bags and put them back in the freezer. This will make them last for up to one year.

4. Juice!

You can also juice pomegranates and save yourself the expense of buying it in a bottle. Plus, pre-bottled pomegranate juice can contain all sorts of other ingredients, including added sugar and sodium.

Use a juicer or simply squeeze the fruit, separating the fibers with a strainer. Use the juice to make something refreshing and delicious, like this recipe for basil pomegranate granita! Juice can be refrigerated for up to three days or kept in the freezer for up to six months.

5. Buy seeds on their own

You can purchase pomegranate seeds and obtain their many antioxidant benefits without needing to scoop and store them. From there, you can use them in a range of cooked and cold dishes as a garnish.

Click here to purchase pomegranate seeds online. Please note that clicking this link will take you to an external site.

Recommended daily amount

The United States Department of Agriculture recommends that a person eats 2 cups of fruit per day. Pomegranates and their seeds are a nutrient-dense and low-calorie way to hit this target. They are available to purchase in many food stores, as well as online.

Now’s the time – late fall through early winter – you’ll find vibrant red pomegranates in produce and grocery stores. While it takes a bit of work to eat a pomegranate, it’s a fruit worth adding to your diet.

Valued for its medicinal properties since ancient times, pomegranates have only recently come to be regarded by North Americans as a so-called superfood. Pomegranate seeds owe their superfood status to polyphenols, powerful antioxidants thought to offer heart health and anti-cancer benefits. In fact, pomegranate seeds have more antioxidant power than cranberry juice or green tea.

Research has shown that drinking pomegranate juice (made from the fruit’s seeds) improved blood flow, lowered blood pressure and delayed the oxidation of LDL cholesterol in patients with coronary heart disease. (LDL cholesterol becomes even more damaging once it’s oxidized.) Scientists suspect pomegranate’s polyphenols may also help prevent plaque buildup in healthy people.

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Preliminary research also suggests drinking pomegranate juice (one cup a day) may slow the progression of prostate cancer.

While these studies are small and not definitive, pomegranate is certainly a nutritious food to add to your diet. In addition to antioxidants, pomegranates are a source of fibre, B vitamins, vitamin C, vitamin K and potassium. One pomegranate supplies one-quarter of a day’s worth of folate (a B vitamin needed to synthesize and repair DNA) and one-third of your daily vitamin C.

Add pomegranate seeds to fruit salads, sprinkle over oatmeal, toss in green salads, blend in smoothies, stir into yogurt and mix into muffin and pancake batters. Top roasted carrots or Brussels sprouts with pomegranate seeds. Use pomegranate seeds to garnish brown rice, quinoa or other whole grain pilafs.

Add fresh pomegranate juice to vinaigrette salad dressings or mix with honey to use as a glaze for chicken, turkey or meat. If using commercial pomegranate juice, buy one with no sugar added.

Pomegranate nutrition

Per ½ cup arils (seeds)

(One medium pomegranate yields about 3/4 cup of seeds or 1/2 cup of juice.)

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72 calories

1.5 grams protein

0 grams saturated fat

16 grams carbohydrate

3.5 grams fibre

9 milligrams vitamin C

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14 micrograms vitamin K

33 micrograms folate

205 milligrams potassium

Excellent source of polyphenols

Leslie Beck, a Registered Dietitian, is based at the Medisys clinic in Toronto. She can be seen every Thursday at noon on CTV News Channel’s Direct. lesliebeck.com

Pomegranate – 16 Impressive Health Benefits & 5 Serious Side Effects

Pomegranate health benefits includes cancer prevention, support a healthy heart, has aphrodisiac properties, helps prevent arthritis and joint pain, lowers blood pressure, prevent bacterial infections and serve as workout snacks.

Other benefits includes source of energy, support digestion, fights free radicals and supply the body with antioxidants and multiple vitamins.

What is Pomegranate?

The origin of Pomegranates fruit dates back to Egypt thousands of years ago where it was thought to be a royal fruit. The real place of its origin has yet to be pinpointed; there are theories that suggest the fruit was first cultivated and consumed in Iran or Persia. There are records that indicate this pomegranate fruit being brought to China in around 100 B.C.

This delicious red fruit is not just known as the pomegranate, but is called different names in different places, for example, the Romans used to call it “Punic Apple”. The scientific name of this fruit is Punicum granatum.

Fun fact: In ancient Greece, it was believed that pomegranate is the fruit of the dead and was formed from the blood of Adonis, the god of desire and beauty.

The pomegranate is a jewel-like fruit, which has its own unique crimson shine. This fruit grows on a shrub and is drought tolerant. They are classified as berries, its flowering starts in spring and the fruit matures in about 6 to 7 months. Pomegranates, like the pineapple have a crown too. It has been known for ages to heal the body and mind.

Pomegranates are among the healthiest fruits on Earth.

There is a lot of awareness regarding the importance of vitamins for our body. There are many vitamin supplements that are made conventionally to help deal with the deficiencies. There is an abundance of vitamins in the pomegranate such as vitamin C, vitamin E and vitamin K. A daily intake of whole pomegranate or juiced pomegranate will help get an adequate amount of nutrients.

They contain a range of beneficial plant compounds, unrivaled by other foods. Studies have shown that they may have several benefits for your body, possibly lowering your risk of various diseases.

Here are 16 evidence based health benefits of pomegranate.

1. Pomegranates Are Source Of Multiple Vitamins & Important Nutrients

Categorized as a berry, the pomegranate fruit is about 5–12 cm (2–5 inches) in diameter. It is red, round and looks kind of like a red apple with a flower-shaped stem.

There are innumerable benefits in this fruit. It is packed full of vitamins and minerals. One serving of this fruit contains 3.5 grams of fiber, 33mg of folate, 205mg potassium, 8.9 mg vitamin C, and 14.3 mg of vitamin K. It is also a good source of carbohydrates and provides up to 16.3 grams per serving. This composition helps the body in absorbing more iron from the food we consume.

The skin of the pomegranate is thick and inedible, but there are hundreds of edible seeds called arils within.

The arils are what people eat — either raw or processed into pomegranate juice.

Pomegranates have an impressive nutrient profile — one cup of arils (174 grams) contains:

* Fiber: 7 grams
* Protein: 3 grams
* Vitamin C: 30% of the RDI
* Vitamin K: 36% of the RDI
* Folate: 16% of the RDI
* Potassium: 12% of the RDI

The pomegranate arils (seeds) are also very sweet, with one cup containing 24 grams of sugar and 144 calories.

However, pomegranates really shine in their wealth of powerful plant compounds, some of which have potent medicinal properties.

2. Pomegranates Contain Two Plant Compounds With Powerful Medicinal Properties

Pomegranates pack two unique substances that are responsible for most of their health benefits.


Punicalagins are extremely potent antioxidants found in pomegranate juice and peel.

They’re so powerful that pomegranate juice has been found to have three times the antioxidant activity of red wine and green tea. Pomegranate extract and powder is typically made from the peel, due to its high antioxidant and punicalagin content.

Punicic Acid

Punicic acid, found in pomegranate seed oil, is the main fatty acid in the arils. It’s a type of conjugated linoleic acid with potent biological effects.

3. Pomegranate Has Impressive Anti-Inflammatory Effects

Chronic inflammation is one of the leading drivers of many serious diseases.

The punicalagins in pomegranate juice have been shown to reduce inflammation, one of the leading drivers of many serious diseases, including cancer and diabetes.

This includes heart disease, cancer, type 2 diabetes, Alzheimer’s disease and even obesity.

Pomegranates have potent anti-inflammatory properties, which are largely mediated by the antioxidant properties of the punicalagins.

Test-tube studies have shown that they can reduce inflammatory activity in the digestive tract, as well as in breast cancer and colon cancer cells.

One 12-week study in people with diabetes found that 1.1 cups (250 ml) of pomegranate juice per day lowered the inflammatory markers CRP and interleukin-6 by 32% and 30%, respectively.

If you are interested in reducing inflammation in your body, pomegranate is an excellent addition to your diet.

4. Pomegranate Has Aphrodisiac Properties

Many studies have shown that pomegranate juice increases the salivary testosterone, which has a positive effect on your mood and has a good effect on your genital health. It has been believed for centuries that pomegranate has properties that help increase fertility. It also helps with other sexual dysfunctions.

5. Pomegranate May Help Fight Prostate Cancer

Prostate cancer is a common type of cancer in men.

Preliminary evidence indicates that pomegranate juice can be useful in men with prostate cancer, potentially inhibiting cancer growth and lowering the risk of death.

Laboratory studies suggest that pomegranate extract may slow cancer cell reproduction and even induce apoptosis, or cell death, in cancer cells.

The prostate-specific antigen (PSA) is a blood marker for prostate cancer.

Men whose PSA levels double in a short period of time are at an increased risk of death from prostate cancer.

Interestingly, a human study found that drinking 8 ounces (237 ml) of pomegranate juice per day increased the PSA doubling time from 15 months to 54 months — a monumental increase.

A follow-up study found similar improvements using a type of pomegranate extract called POMx.

6. Pomegranate Helps in Digestion

A lot of gut related problems in the body take form due to poor digestion. The fiber present in the pomegranates helps maintain a healthy gut. It has also been observed to reduce the chances of Crohn’s disease and the development stomach ulcers. Pomegranate juice should be used on a daily basis, but not on days you have diarrhea. For a healthy gut, the best way is to eat it whole.

7. Pomegranate May Also be Useful Against Breast Cancer

Breast cancer is one of the most common types of cancer in women.

Laboratory studies suggest that pomegranate extract can help fight breast cancer cells, but human studies are needed.

Pomegranate extract may inhibit the reproduction of breast cancer cells — even killing some of them. However, the evidence is currently limited to laboratory studies. More research is needed before any claims can be made.

8. Pomegranate May Lower Blood Pressure

High blood pressure (hypertension) is one of the leading drivers of heart attacks and strokes.

Regular intake of pomegranate juice has been shown to lower blood pressure levels in as little as two weeks.

In one study, people with hypertension had a significant reduction in blood pressure after consuming 5 ounces (150 ml) of pomegranate juice daily for two weeks. Other studies have found similar effects, especially for systolic blood pressure, which is the higher number in a blood pressure reading.

9. Pomegranate Prevents Arthritis and Joint Pain

Arthritis is a chronic illness caused by severe joint inflammation.

Pomegranates have antioxidants that help calm the body and reduce inflammation. Several tests have been carried out on animals, which show a significant decrease in collagen-induced arthritis.It is also a relief for rheumatoid arthritis. There are studies show that pomegranate may help prevent the production of the cartilage destroying enzymes that the body produces when suffering from arthritis.

10. Pomegranate Juice Is a boon for the Healthy Heart.

Cholesterol build up in the arteries is the main reason for most people suffering from heart conditions and are at risk of experiencing a heart attack or stroke eve. Pomegranate juice is comparatively higher in antioxidants when its seeds are crushed along with it. This helps clear the arteries of cholesterol and maintain heart health. Many studies show the positive effects of pomegranate juice on blood pressure. Eating it fully will also flush your arteries of LDL (bad cholesterol).

11. Pomegranate Juice May Help Treat Erectile Dysfunction

Oxidative damage can impair blood flow in all areas of the body, including erectile tissue.

Pomegranate juice has been linked to reduced symptoms of erectile dysfunction, but more research is needed.

Pomegranate juice has been shown to help increase blood flow and erectile response in rabbits. In a study in 53 men with erectile dysfunction, pomegranate appeared to have some benefit — but it was not statistically significant.

12. Pomegranate Can Help Fight Bacterial and Fungal Infections

There are many microorganisms around us that we often fail to notice. These are responsible for infections such as Candida and other viral infections and diseases. Pomegranate seeds and pulp have antibacterial properties that help stop viruses and also helps the dental cavity stay free from germs.

13. Pomegranate May Help Improve Memory

Some evidence shows that pomegranate may improve memory in older adults and post-surgery. In addition, studies in mice suggest that it may protect against Alzheimer’s disease.

Another study in 28 older adults with memory complaints found that 8 ounces (237 ml) of pomegranate juice per day significantly improved markers of verbal and visual memory.

14. Pomegranate May Improve Exercise Performance

Pomegranate is rich in dietary nitrates, which have been shown to improve exercise performance.

As a rich source of nitrates, pomegranate may improve exercise performance by increasing blood flow.

A study in 19 athletes running on a treadmill showed that one gram of pomegranate extract 30 minutes before exercise significantly enhanced blood flow, delaying the onset of fatigue and increasing exercise efficiency. More studies are needed, but it seems that pomegranate — like beets — may be beneficial for physical performance.

15. Pomegranates Are Truly A Workout Snack

It is best to eat healthy carbohydrates before hitting the gym. Pomegranates contain a high amount of carbohydrates that help retain the energy throughout your workout. There are dietary nitrates present in the pomegranate juice and pulp that help maintain a balanced level of energy for working out.

16. Pomegranates seeds stimulates hair growth & strengthen hair follicles

Helps in hair growth. The punicic acid in pomegranate seeds has been found to strengthen hair follicles by stimulating circulation and improving blood flow to the scalp.

Pomegranate oil can also be used as a hair massage oil to smoothen frizzy hair and deeply condition it.

Side effects of Pomegranate

1. Effect Of Enzymes

The enzymes present in pomegranate can hinder the functioning of certain enzymes present in the liver if you are on any specific medication for liver disorders consult your doctor before consuming the sprout or its juice.

2. High Sugar Content

Though it fights diabetes pomegranate is a preventive food if you are suffering from diabetes then stay away from pomegranate as it has a high content of sugar.

3. High Calories

If you are on a diet and by watching your calorie intake then avoid baking this fruit or its juice pomegranate adds up calories to the plate it can also cause weight gain.

4. Digestive disorders

The excessive consumption of this fruit causes many disorders some of them are nausea vomiting abdominal pain and diarrhea but these symptoms usually subside after a few hours. An excessive consumption of pomegranate can also irritate the gastrointestinal tract.

5. Pomegranate Allergies

Consumption of this fruit also causes many symptoms that lead to allergy. These symptoms are:

* Painful swallowing
* Rashes hives
* Facial swelling
* Difficulty in breathing
* Pain and swelling in the mouth

How much pomegranate should you eat a day?

Now as you are aware of the significant health benefits of pomegranate & pomegranate seeds along with the several side effects, it is time to know the daily recommended dose of pomegranate.

The United States Department of Agriculture recommends that a person should eat 2 cups of pomegranates fruit per day.

The Bottom Line

The importance of pomegranate in our diets cannot be denied. It is a delicious fruit with multiple benefits. Pomegranates are one of the healthiest foods on the planet, packed with nutrients and powerful plant compounds.

This also helps build immunity and aids in weight loss. It can add a tangy flavor to your food without harmful chemicals and excessive calories.

They have wide-ranging benefits and may help reduce your risk of various serious illnesses, including heart disease, cancer, arthritis and other inflammatory conditions.

There are multiple phytonutrients and plant compounds that are hardly found in other fruits, such as the presence of punicalagins. What’s more, they may boost your memory and exercise performance.

If you want to reap the many health benefits pomegranates have to offer, either eat the arils directly or drink pomegranate juice.

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Pomegranate – 16 Impressive Health Benefits & 5 Serious Side Effects
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