Pomegranate (Punica granatum L.) is a fruit that’s native to Asia but cultivated in many areas of the world, including the U.S. and the Mediterranean region. The seeds, or arils, and juice of this superfood have a sweet, slightly tart taste and provide a variety of nutrients and protective plant compounds. Pomegranates are often categorized as a “superfood” because of their many health benefits.

Drinking pomegranate juice may help reduce inflammatory markers and protect against cellular damage due to its high concentration of protective plant compounds such as ellagitannins, anthocyanins, and organic acids.

These substances have powerful antioxidant and anti-inflammatory activity and help protect cells against oxidative damage. A small study found that the participants who drank pomegranate juice every day for 15 days had reduced inflammatory marker C-reactive proteins (CRP) and less evidence of muscle damage. 

Similarly, a study of people hospitalized with COVID-19 found that the participants who drank pomegranate juice daily for 14 days showed fewer inflammatory markers than baseline.

Pomegranate juice is high in anti-inflammatory and antioxidant compounds, which may benefit people with high levels of physical stress. Drinking pomegranate juice may help decrease oxidative damage caused by physical stress (like exercise) and promote antioxidant defenses after intense physical activity, thus promoting muscle recovery.

A small study that included nine elite weightlifters found that the participants who drank pomegranate juice before training sessions had reduced levels of a marker of oxidative stress called malondialdehyde (MDA). Researchers also saw increased activity levels of antioxidant enzymes, including glutathione peroxidase (GpX).

Although more research is needed, some evidence also suggests that drinking pomegranate juice may help increase athletic performance, promote recovery after exercise, and improve cardiovascular responses while exercising.

Study findings suggest that consuming pomegranates may help reduce heart disease risk factors such as high blood pressure and high blood lipid levels. This is due to their high concentration of antioxidant and anti-inflammatory compounds.

A small study of people with type 2 diabetes demonstrated that drinking pomegranate juice daily for six weeks resulted in significantly reduced systolic and diastolic blood pressure levels when compared to a control group.

Another study of people undergoing dialysis treatment showed similar results. Participants drank pomegranate juice immediately after dialysis sessions three times a week for eight weeks. Results showed that these participants had significantly decreased blood pressure levels and reduced levels of triglycerides and other inflammatory markers compared to those who received no treatment. The juice also increased blood antioxidant levels and levels of heart-protective HDL cholesterol.

Because of their high antioxidant levels, pomegranates may help prevent nerve cell damage caused by reactive compounds called free radicals. Some evidence suggests that drinking pomegranate juice may improve certain aspects of cognitive health, such as memory.   

A study of middle-aged and older adults found that those who drank 8 ounces of pomegranate juice daily for one year maintained their visual memory performance compared to the placebo group. In addition to protecting nerve cells from oxidative damage, the study found that the compounds in pomegranate juice may increase activity in regions of the brain responsible for controlling visual memory functions.

Pomegranates are highly nutritious and provide a number of important nutrients. 

Here’s the nutrition breakdown for a one-cup serving of pomegranate arils:

• Calories: 144.4 
• Carbohydrates: 32.6 grams (g)
• Fiber: 6.96 g 
• Protein: 2.9 g
• Fat: 2.04 g
• Potassium: 410 milligrams (mg) or 9% of the Daily Value (DV)
• Vitamin B5: .656 mg or 13% of the DV
• Vitamin C: 17.74 mg or 20% of the DV
• Vitamin E: 1.044 mg or 7% of the DV
• Folate: 66.2 mg or 17% of the DV
• Vitamin K: 18.6 micrograms (mcg) or 18% of the DV
• Manganese: .208 mg or 9% of the DV

Pomegranate arils are a rich source of fiber, which is important for digestive health. Fiber helps fuel the beneficial bacteria that reside in your digestive tract and helps promote regular and comfortable bowel movements, protecting against constipation.

Pomegranate arils are also high in a number of essential vitamins and minerals. One of them is vitamin C, a nutrient that acts as a powerful antioxidant in the body and is necessary for immune function, collagen production, protein metabolism, and the production of neurotransmitters.

Additionally, pomegranates are a good source of folate, a nutrient that’s especially important during pregnancy as it plays important roles in fetal growth and development.

Pomegranates also provide other nutrients, including potassium, a mineral that’s low in most American’s diets. Potassium is needed for blood pressure regulation, nervous system function, and many other critical bodily processes, which is why including potassium-rich foods and drinks in your diet is so important.

Pomegranate products, like arils and juice, are safe for most people to consume. However, people allergic to pomegranates should avoid consuming pomegranate juice, arils, and other foods and drinks containing pomegranate. 

Also, pomegranate juice is high in carbohydrates and low in protein and fiber. For this reason, it should be consumed in moderation, as consuming high-carb beverages too often could adversely impact blood sugar levels, especially in people with diabetes and prediabetes.

Pomegranate arils and juice are versatile ingredients that enhance the flavor and nutritional benefits of both sweet and savory dishes. Here are a few ways to incorporate pomegranate into your diet: 

• Sprinkle pomegranate arils on top of oatmeal, chia pudding, and smoothie bowls
• Add pomegranate arils to salads and grain bowls for a naturally sweet taste
• Use pomegranate juice in smoothies and cocktails
• Replace sweeteners like sugar and honey with pomegranate juice when making dressings and marinades 

When shopping for pomegranates, you can purchase whole pomegranates as well as fresh and frozen pomegranate arils. If you’re purchasing whole pomegranates, here’s how to safely remove the arils from the fruit:

• Cut the pomegranate in half horizontally
• Place the pomegranate seed side down in your hand over a glass bowl
• Using a wooden spoon or spatula, hit the top of the halved pomegranate 
• Continue to hit the pomegranate until all of the arils have fallen into the bowl 
• Remove any excess white membrane from the arils and enjoy.

Pomegranate arils can be enjoyed fresh or can be frozen for long-term storage. 

Pomegranates are nutritious fruits that have been linked to several health benefits. 

Eating pomegranates may protect heart health, support exercise performance and recovery, and promote brain function. Plus, pomegranates provide a source of essential nutrients, such as vitamin C and folate, as well as a number of antioxidant and anti-inflammatory plant compounds.

Try using pomegranate arils in dishes like oatmeal, salads, and grain bowls, and adding pomegranate juice to cocktails, mocktails, and smoothies for a delicious and easy way to care for your health.