The Health Benefits of Pomegranates
Health Tips
Published: 31 July 2025 14:23 CET
Updated: 12 September 2025 14:23 CET
The health benefits of pomegranates
Pomegranates, the exotic fruit with a vibrant red colour and seeds resembling glittering jewels, have been revered since ancient times – not only for their gorgeous flavour but also for their medicinal properties. Often referred to as a “superfood”, pomegranates are native to the region stretching from Iran to northern India and have been cultivated throughout the Mediterranean for thousands of years. Today, they are enjoyed throughout the world for their unique taste and numerous health benefits. The fruit has traditionally always been accredited with healing properties; in recent years, scientific research has increasingly substantiated such claims. In this article, we explore the diverse health benefits offered by pomegranates: from their antioxidant power through to their role in heart health, cancer prevention, and beyond.
Nutritional value
Pomegranates are a rich source of essential nutrients. They are low in calories and fat but high in fibre (around 11 grammes per fruit), vitamins (in particular vitamins C and K), and minerals. Pomegranates have a beautiful red colour when ripe. The skin, the pith and the inner partitions are not edible – only the seeds, known as arils, can be eaten. The arils contain a sweet, tangy juice and a small, crunchy, fibre-rich seed.
Rich in antioxidants
Pomegranates are exceptionally high in antioxidants. These are compounds that can counteract free radicals, which are unstable molecules that can damage DNA, cell membranes, and other parts of cells. According to a 2022 review, various studies have connected free radicals with neurodegenerative diseases (such as Alzheimer’s and other dementias), cardiovascular disease, respiratory diseases, digestive diseases, and cancer. There is also a theory that free-radical buildup is responsible for the ageing process. (See links below for further information on antioxidants and free radicals.)
One of the major groups of antioxidants found in pomegranates is punicalagins, which are found in the juice and peel. Punicalagins are so powerful that the antioxidant effect of pomegranate juice is three times stronger than that of red wine or green tea.
A further important compound is punicic acid, which is found in pomegranate seed oil. Punicic acid is responsible for many of the fruit’s health-boosting effects, particularly as regards reducing inflammation and protecting cells from oxidative stress.
For more, read our article on how antioxidants help fight free radicals.
Anti-inflammatory properties
Chronic inflammation is a major factor in many serious illnesses, including heart disease, cancer, type 2 diabetes, and Alzheimer’s disease. The antioxidants in pomegranates, in particular punicalagins, have been shown to have powerful anti-inflammatory effects.
A number of studies have indicated that consuming pomegranate juice can reduce inflammatory markers in the body. For instance, individuals with type 2 diabetes or high cholesterol levels showed significant decreases in C-reactive protein (CRP) and interleukin-6 (IL-6) – two key indicators of inflammation – following regular consumption of pomegranate juice.
For natural support with blood sugar and inflammation, see our guide to understanding insulin resistance.
Heart health and blood pressure
Heart disease remains one of the leading causes of death worldwide. Pomegranate is superior to other antioxidants as regards protecting low-density lipoprotein (LDL, the “bad cholesterol”) and high-density lipoprotein (HDL, the “good cholesterol”) from oxidation; as a result, it restricts atherosclerosis development and the consequent cardiovascular events.
Blood-pressure reduction
Hypertension, or high blood pressure, is a major risk factor for heart attacks and strokes. Research has demonstrated that drinking 150 ml of pomegranate juice daily for two weeks can significantly lower systolic blood pressure.
Cholesterol and triglyceride levels
As mentioned above, pomegranate protects LDL and HDL from oxidation, thereby helping to prevent cardiovascular events. In individuals with high cholesterol or type 2 diabetes, pomegranate juice has been shown to lower triglyceride levels – another important marker of heart-disease risk. Explore more with our list of cholesterol-lowering foods that actually work.
Anti-cancer potential
There is growing evidence to support the role of pomegranates in cancer prevention, particularly in the fight against prostate and breast cancer:
Prostate cancer
Laboratory studies have found that pomegranate extract can slow the reproduction of prostate cancer cells and even induce apoptosis, or programmed cell death.
Breast cancer
Pomegranate compounds may also inhibit the growth of breast-cancer cells and even reduce the chances of metastasis. These effects are the result of a modulation in hormone activity, which could protect against hormone-dependent cancers.
Learn more in our guide to the anti-cancer diet and discover foods that help fight cancer naturally.
Benefits for memory and brain function
Emerging research suggests that pomegranates may help protect the brain from age-related decline. Oxidative damage in the brain can contribute to neurodegenerative diseases such as Alzheimer’s – and the antioxidants in pomegranate juice appear to reduce this damage.
In one clinical trial, older adults who drank pomegranate juice daily for four weeks performed better on memory tests and showed increased brain activity in MRI scans compared to a placebo group. Although further research is necessary, these findings indicate that pomegranates may support cognitive function and protect against memory loss. For more, see how to boost brain functionality.
May help combat arthritis and joint pain
Arthritis is swelling and tenderness in the joints, which causes pain and stiffness and worsens with age. The anti-inflammatory properties of pomegranates may therefore be beneficial for those suffering from osteoarthritis or rheumatoid arthritis. Read about arthritis management through diet and lifestyle.
Antibacterial and antiviral properties
Pomegranates possess natural antimicrobial properties that can help fight off bacteria, viruses, and fungi. This means that pomegranates are particularly effective in oral health routines. Studies suggest that pomegranate extract may reduce plaque formation, combat gum disease, and decrease levels of oral bacteria such as Streptococcus mutans.
Aiding digestion and gut health
Whilst most health discussions focus upon pomegranate juice, the fruit’s seeds are a fantastic source of dietary fibre – which is crucial for good digestion. Fibre helps to regulate bowel movements, feed beneficial gut bacteria, and generally support a healthy digestive system.
Furthermore, it appears that the polyphenols in pomegranates may have a prebiotic effect, i.e. they promote the growth of good bacteria in the gut whilst inhibiting harmful microbes. A balanced microbiome results in improved immune function, better mood regulation, and reduced risk of gastrointestinal disorders. For more gut support, read our guide to probiotics and gut health benefits.
Weight management
Although pomegranates are naturally sweet, they are relatively low in calories and high in fibre, which means they help you to feel full, thereby supporting weight-management goals. Their high water content (around 80%) adds volume without excess calories, meaning that you feel fuller for longer. Preliminary research suggests that pomegranate extract may help inhibit fat accumulation and improve metabolism. Whilst more research is necessary, these early results indicate that pomegranates could play a supportive role in weight loss and obesity prevention. You might also like our article on acerola’s fatigue-fighting and metabolism benefits.
Skin health and anti-ageing
The antioxidants in pomegranates also have cosmetic benefits. Pollution and UV radiation cause oxidative stress, which leads to premature ageing. Pomegranate can help combat this.
Pomegranate seed oil is rich in punicic acid and vitamin C, both of which are beneficial for collagen production and skin elasticity. Regular consumption of pomegranate juice, or the application of pomegranate-based products to the skin, may reduce the appearance of wrinkles, improve skin hydration, and promote a more youthful complexion. If you’re interested in natural approaches to skin care, see chamomile’s skin-supporting benefits.
The best ways to include pomegranates in your diet
- Eat them fresh: Simply cut open the fruit and enjoy the arils.
- In salads: Pomegranate arils add a sweet, tangy crunch to green or grain-based salads.
- In savoury dishes: Pomegranate arils add an exotic touch to a huge range of dishes. Add them to curries or dishes with couscous, for example.
- Blend into smoothies: Use pomegranate juice or arils to add flavour and nutrition.
- Mix into yoghurt or porridge: A handful of arils adds texture, sweetness and colour.
- Juice: Drink it on its own, or use as a base for dressings, sauces, or cocktails.
Important: When buying pomegranate juice, be sure to select varieties that are 100% pure, without added sugars or preservatives, in order to maximise the health benefits.
Many people are put off buying and eating fresh pomegranates due to the mess they can create. The kitchen can resemble a scene from a horror film, once the pomegranate arils have been extracted. There is, however, a mess-free method that keeps your kitchen (and clothes) safe from red splatter. Follow these instructions in order to open a pomegranate cleanly and easily:
Mess-free method for opening a pomegranate
- 1 ripe pomegranate
- A sharp knife
- A bowl of cold water
- A large mixing bowl
- A slotted spoon or sieve
Step-by-step instructions:
- Score the skin (do not slice through!)
- Use a sharp knife to cut off the crown (the flower-shaped top).
- Then, score the skin from the top to the bottom – just deep enough to cut the outer peel, but not the arils. Do this in 4 to 6 sections, as if you were segmenting an orange.
- Gently pull apart the fruit into segments along the scored lines. It should come apart fairly easily, but if it resists, use the knife to make the scoring a little deeper.
- Submerge in water: Fill a large bowl with cold water. Submerge the segments and gently loosen the arils under water using your thumbs. The arils will sink to the bottom, whilst the white pith will float to the top.
- Skim and strain: Skim off the pith and peel using a slotted spoon (or your hands). Pour the water through a sieve to collect the arils.
- Dry and store: Pat the arils dry with a paper towel or clean cloth. Store in an airtight container in the fridge – they will stay fresh for up to 5 days.
Why this method helps:
- Doing it underwater prevents juice from squirting, so you can avoid red stains on your clothes or walls.
- It makes it easier to separate the arils from the bitter pith.
Bonus tip:
If you do get juice on your clothes, you need to act fast! Blot the stains with cold water and treat with lemon juice or white vinegar before washing.
Further reading
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