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  ╱╲[ps2id id='pomegranatebenefits-postmenu' target=''/] 







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. Rich in Vitamins & Minerals

As you can see in the charts above, pomegranates are rich in vitamins and have an abundance of minerals. Pomegranates contain vitamin C, E, K, Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Choline, Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese and Selenium.


3. 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.



4. Superfood

Thanks to it’s extensive health benefits and superpowers, the pomegranate is rightfully categorized as a superfood. It’s because of it’s high levels of vitamins, minerals, polyphenols and anti-oxidants, pomegranates are considered superfoods. One pomegranate contains about 40% of recommended daily vitamin C intake.  The seeds of pomegranate have more anti-oxidants than green tea or cranberry juice.


5. Ellagic Acid

Ellagic acid is a natural phenol antioxidant found in numerous fruits and vegetables. The highest levels of ellagic acid are found in pomegranates, walnuts, pecans, cranberries, raspberries, strawberries, grapes, and peaches, as well as distilled beverages. Ellagic acid has antiproliferative and antioxidant properties.  Ellagic acid is the dilactone of hexahydroxydiphenic acid.


6. Punicic Acid

Punicic acid makes up around 65% of the fatty acids in pomegranate seed oil. Punicic acid is a polyunsaturated fatty acid and is a bioactive compound of pomegranate seed oil. It’s the punicic acid that give pomegranates it’s superpowers as a superfood. It has gained wide attention for their therapeutic potential and has found to have many health benefits.


7. Fiber

Pomegranates are loaded with fiber. Fiber is a type of carbohydrate that the body can’t digest. Though most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested. Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.


8. Folate

Folate is one of the essential B-vitamins. It is needed to make red and white blood cells in the bone marrow, convert carbohydrates into energy, and produce DNA and RNA. Adequate folate intake is extremely important during periods of rapid growth such as pregnancy, infancy, and adolescence. Pomegranates contain  38.0 mcg, 10% RDA per 100 grams of arils.


9. Vitamin C

You will find an abundance of vitamin C in pomegranates. One pomegranate contains about 40% of the recommended daily vitamin C intake. Vitamin C is also known as ascorbic acid and L-ascorbic acid. Vitamin C is a vitamin your body needs to form blood vessels, cartilage, muscle and collagen in bones. Vitamin C is also vital to your body’s healing process. Because your body doesn’t produce vitamin C, you need to get it from your diet. Vitamin C also helps your body absorb and store iron.


10. Vitamin E

Vitamin E, also known as alpha-tocopherol, is mainly found in nuts and seeds. The seeds of the pomegranate are no exception to this. Pomegranates contain 1.69 mcg of vitamin E. Vitamin E is good for a healthy immune system, skin, hair and eyes. It helps in skin cell regeneration and hair growth.


11. Vitamin K

Vitamin K is an important vitamin to clot your blood, have a healthy bone metabolism and to regulate blood calcium levels. The body needs vitamin K to produce prothrombin, which is a protein and clotting factor, that is important in blood clotting to heal wounds and to have healthy bones. Pomegranate juice is a great way to increase the vitamin K intake.


12. Calcium

Pomegranates, like many other fruits and vegetables, contain calcium. Calcium is an essential mineral that is crucial for healthy bones and teeth. Calcium also is needed for the heart, nerves and blood-clotting system to properly. While marketing companies have made us believe that cow’s milk is the only way for a healthy calcium intake, it is proven that you can get the right amount of calcium intake from a plant-based diet. To stop the support of animal cruelty, vegans have accepted a plant-based vegan diet.


13. Magnesium

Magnesium is the fourth most abundant mineral in your body. It is needed for energy production and is involved in over 600 cellular reactions, from making DNA to helping your muscles contract. Pomegranate juice is a great way to take in the magnesium found in pomegranates. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong. It also helps regulate blood glucose levels and aid in the production of energy and protein.


14. Phosphorus

Phosphorus is a mineral that is needed for the formation of teeth. It also decides how the body regulates carbohydrates and fats in the body. It is also needed for the body to make protein for the growth, maintenance, and repair of cells and tissues. Phosphorus works with calcium to help build bones. Phosphorus also plays an important structural role in nucleic acids and cell membranes. And it’s involved in the body’s energy production.


Nutrition Benefits of Fitness

16. 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.


17. 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.


18. 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.


19. 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.


20. Lowers Risk of Heart Disease

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.


21. Helps with heart-related problems

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)


22. 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)


23. 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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