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10 Health Benefits of Pomegranate

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A Quiz for TeensAre You a Workaholic?How Well Do You Sleep?Tools & ResourcesHealth NewsFind a DietFind Healthy SnacksDrugs A-ZHealth A-ZConnectFind Your Bezzy CommunityBreast CancerInflammatory Bowel DiseasePsoriatic ArthritisMigraineMultiple SclerosisPsoriasisFollow us on social mediaHealthlineHealth ConditionsDiscoverPlanConnectSubscribeNutritionSpecial DietsHealthy EatingFood FreedomConditionsFeel Good FoodProductsVitamins & SupplementsSustainabilityWeight ManagementNutritionEvidence BasedWhat are the Health and Nutritional Benefits of Pomegranate?Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT, Nutrition — By Lauren Panoff, MPH, RD — Updated on January 11, 2024Pomegranates are low in calories and fat but high in fiber, vitamins, and minerals. Benefits include antioxidants, heart health, urinary health, exercise endurance, and more.Pomegranates are round, red fruits. They feature a white inner flesh that’s packed with crunchy, juicy edible seeds called arils. They may be best known for the vibrantly colored juice they’re often used in, but these unique fruits have a lot more to offer.This article examines the many health benefits of pomegranates. Share on PinterestKristin Duvall/Stocksy United1. Packed with nutrientsOverall, pomegranates are low in calories and fat but high in fiber, vitamins, and minerals.Below is the nutrition for the arils in one average pomegranate: Calories: 234Protein: 4.7 grams (g)Fat: 3.3 gCarbohydrates: 52 gFiber: 11.3 gVitamin C: 32% of the Daily Value (DV)Folate: 27% of the DVMagnesium: 8% of the DVPhosphorus: 8% of the DVPotassium: 13% of the DVKeep in mind that the nutritional information for pomegranate and arils differs from that of pomegranate juice, which won’t provide much fiber or vitamin C.SUMMARYPomegranates in their whole fruit form are low in calories and fat and high in fiber, vitamins, and minerals.2. Rich in antioxidantsAntioxidants are compounds that help protect the cells of your body from damage caused by free radicals. High amounts of free radicals can be harmful and contribute to a number of chronic diseases.Pomegranates are rich in antioxidants and polyphenolic compounds, including punicalagins, anthocyanins, and hydrolyzable tannins.Getting antioxidants from fruits such as pomegranates is a great way to support overall health and prevent disease.SUMMARYPomegranates are rich in an array of antioxidants that help protect your cells from free radical damage.3. May help keep inflammation at bayChronic inflammation can contribute to many conditions, including heart disease, type 2 diabetes, and cancer.Eating pomegranates may help prevent the inflammation associated with these chronic conditions.This is largely attributed to compounds called punicalagins, which have been shown to have antioxidant and anti-inflammatory properties.While more research is needed, research shows that consuming pomegranate juice can reduce certain markers of inflammation.SUMMARYAlthough more research is needed, pomegranates contain compounds that may help prevent chronic inflammation associated with disease.4. May have anticancer propertiesResearch has found that compounds in pomegranate have anti-cancer properties.Animal research has also found that pomegranate helps slow tumor growth in the early stages of liver cancer.Plus, according to older research, pomegranate extract may be beneficial for prostate cancer.SUMMARYPomegranate has been observed to have anticancer effects. It may slow tumor growth and spread and reduce inflammation, although more research is needed to learn more.5. May offer heart health benefitsThere is evidence that fruits rich in polyphenolic compounds, such as pomegranate, may benefit heart health.For example, in a study on people with heart disease, drinking pomegranate juice reduced the frequency and severity of chest pain, as well as certain biomarkers that suggest a protective effect on heart health.SUMMARYCompounds in pomegranate may reduce blood pressure, decrease plaque buildup, and reduce chest pain. 6. Support urinary healthTest-tube and human studies have found that pomegranate extract may help reduce the formation of kidney stones.In one 2014 study, pomegranate extract was found to inhibit the mechanism associated with stone formation in people with recurrent kidney stones.Additionally, animal studies have found that pomegranate extract can help regulate the concentration of oxalates, calcium, and phosphates in the blood, which are common components of kidney stones.SUMMARYCertain compounds in pomegranate may help prevent kidney stones.7. May have antimicrobial propertiesPomegranate compounds may help fight harmful microorganisms.For instance, they may protect oral health by reducing the growth of germs that can contribute to bad breath and tooth decay.SUMMARYPomegranates contain compounds that help fight off potentially harmful bacteria, fungi, and yeasts — particularly germs in the mouth that can cause bad breath and tooth decay.8. May improve exercise enduranceThe polyphenols in pomegranates may increase exercise endurance.One small study found that pomegranate extract increased time to exhaustion and improved performance in trained cyclists.Other research has found that pomegranate supplements may improve both endurance and muscle recovery.However, research using pomegranate juice has found no benefit for muscle recovery after exercise, indicating that more studies are needed.SUMMARYPomegranates contain compounds that may improve endurance and recovery.9. Good for your brainPomegranates contain antioxidants called ellagitannins, which help reduce inflammation in the body.Some studies have found that ellagitannins may help protect the brain against Alzheimer’s and Parkinson’s disease by reducing oxidative damage and increasing the survival of brain cells.Ellagitannins are believed to produce a compound in the gut called urolithin A, which has been studied for its ability to reduce inflammation in the brain and delay the onset of cognitive diseases.Nonetheless, more research is needed.SUMMARYCompounds in pomegranate may help protect brain health and prevent Alzheimer’s disease and Parkinson’s disease.10. Supports digestive healthEating pomegranate may help support the health of your gut microbiome, which plays a key role in many aspects of health.Test-tube research has found that pomegranate can increase levels of beneficial gut bacteria, suggesting that it may have prebiotic effects.Prebiotics serve as fuel for the beneficial bacteria in your gut and support a healthier gut microbiome.Additionally, pomegranate arils are rich in fiber, which is essential for digestive health and may protect against some digestive conditions.SUMMARYPomegranate arils are also rich in fiber, which serves as fuel for probiotics and helps prevent certain digestive health conditions.Frequently asked questionsWhat happens if you eat pomegranates daily?Research suggests drinking pomegranate juice every day for 2 months may lower systolic blood pressure, diastolic blood pressure, or both in some people. A placebo-controlled 2022 study indicated that daily supplementation with oral pomegranate extract may reduce the appearance of severe wrinkles, improve skin microbiome (microorganisms), and lower skin oil production, among other skin and general health benefits. A 2023 systematic review also found that consuming pomegranates every day can improve cognitive function in healthy individuals and lower the chance of cognitive impairment. Cognitive refers to processes related to learning, remembering, and understanding information. If you live with diabetes, you may want to ask your doctor about eating pomegranates every day since the fruit has a high sugar content. Why is pomegranate a superfood?In lay terms, superfoods are nutrient-dense foods that have the potential to benefit your health when you eat them regularly. Some people may consider pomegranates a superfood because of their anti-inflammatory properties and high content in fiber, vitamins, antioxidants, and minerals.Is pomegranate good for kidney health?Research in humans is limited when it comes to the benefits of pomegranates for kidney health. However, foods that are high in antioxidants may offer benefits for the whole body, including the kidneys. If you live with kidney disease, however, you may want to discuss eating pomegranates with your healthcare professional because of the fruit’s high potassium content and potential to interact with some medications.Is it okay to eat pomegranate seeds?Pomegranate seeds are edible and can be a great source of many essential vitamins.Is pomegranate the healthiest fruit in the world?Pomegranate is highly nutritious and can be a great addition to a balanced diet. However, all fruits offer a unique set of nutrients, so be sure to enjoy pomegranates alongside a variety of other healthy fruits.Who should not have pomegranates?Pomegranate may interact with certain medications, including drugs used to treat high blood pressure. The fruit is also high in sugar and potassium. Therefore, consider asking your healthcare professional if you live with diabetes or kidney disease, or take any type of medication.The bottom linePomegranates are rich in antioxidants, fiber, and a variety of vitamins and minerals.Pomegranates may also help protect against cancer, support exercise endurance, and prevent harmful germs.Although human research on some of these potential benefits is lacking, it’s safe to say that pomegranate is a tasty, nutritious addition to your diet.Just one thingTry this today: Next time you go to the store, grab a pomegranate! To easily remove the arils, cut the fruit in half, submerge it in water, and peel out the arils using your fingers. Enjoy as a snack or sprinkle onto avocado toast, salads, yogurt, or smoothies.Was this helpful? Last medically reviewed on January 11, 2024How we reviewed this article:SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.https://www.ncbi.nlm.nih.gov/books/NBK559033/Akbar A, et al. (2022). High fiber diet.https://pubmed.ncbi.nlm.nih.gov/30350760/Ammar A, et al. (2018). Effects of pomegranate supplementation on exercise performance and post-exercise recovery in healthy adults: a systematic review.Chakkalakai M, et al. (2022). Prospective randomized double-blind placebo-controlled study of oral pomegranate extract on skin wrinkles, biophysical features, and the gut-skin axis.Chan L-P, et al. (2021). Fermented pomegranate extracts protect against oxidative stress and aging of skin. Danesi F, et al. (2017). Could pomegranate juice help in the control of inflammatory diseases?https://pubmed.ncbi.nlm.nih.gov/31806905/Furman D, et al. (2019). Chronic inflammation in the etiology of disease across the life span.Ghaemi F. (2023). Impact of pomegranate juice on blood pressure: A systematic review and meta-analysis. https://pubmed.ncbi.nlm.nih.gov/27940244/Henning MS, et al. (2017). Pomegranate ellagitannins stimulate the growth of Akkermansia muciniphila in vivo.https://pubmed.ncbi.nlm.nih.gov/31315227/Hills RD Jr, et al. (2019). Gut microbiome: profound implications for diet and disease.https://pubmed.ncbi.nlm.nih.gov/33967490/Jayan L, et al. (2020). Evaluation of antifungal activity of mint, pomegranate, and coriander on fluconazole-resistant Candida glabrata.https://pubmed.ncbi.nlm.nih.gov/29729421/Khwairakpam AD, et al. (2018). Possible use of punica granatum (pomegranate) in cancer therapy.https://pubmed.ncbi.nlm.nih.gov/31892167/Kujawska M, et al. (2019). Neuroprotective effects of pomegranate juice against Parkinson's disease and presence of ellagitannins-derived metabolite-urolithin a-in the brain.https://pubmed.ncbi.nlm.nih.gov/31337122/Lamb KL, et al. (2019). No effect of tart cherry juice or pomegranate juice on recovery from exercise-induced muscle damage in non-resistance trained men.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10003857/Mansoor K, et al. (2023). Impact of pomegranate juice on the pharmacokinetics of CYP3A4- and CYP2C9-mediated drugs metabolism: a preclinical and clinical review.Molani-Gol R, et al. (2023). Pomegranate and cognitive performance: A systematic review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7918969/Mulcahy Toney A, et al. (2021). Immunomodulatory role of urolithina on metabolic diseases.https://pubmed.ncbi.nlm.nih.gov/29518971/Nirumand MC, et al. (2018). Dietary plants for the prevention and management of kidney stones: preclinical and clinical evidence and molecular mechanisms.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3549301/Paller CJ, et al. (2013). A randomized phase II study of pomegranate extract for men with rising PSA following initial therapy for localized prostate cancer.https://pubmed.ncbi.nlm.nih.gov/28913846/Razani Z, et al. (2017). Cardioprotective effects of pomegranate (punica granatum) juice in patients with ischemic heart disease.https://pubmed.ncbi.nlm.nih.gov/30925733/Torregrosa-García A, et al. (2019). Pomegranate extract improves maximal performance of trained cyclists after an exhausting endurance trial: a randomised controlled trial.https://pubmed.ncbi.nlm.nih.gov/25085198/Tracy CR, et al. (2014). Oxidative stress and nephrolithiasis: a comparative pilot study evaluating the effect of pomegranate extract on stone risk factors and elevated oxidative stress levels of recurrent stone formers and controls.http://fdc.nal.usda.govU.S. Department of Agriculture, Agricultural Research Service. (2019). FoodData Central.https://pubmed.ncbi.nlm.nih.gov/31838294/Veloso J, et al. (2020). Potential antibacterial and anti-halitosis activity of medicinal plants against oral bacteria.https://pubmed.ncbi.nlm.nih.gov/31298147/Vučić V, et al. (2019). Composition and potential health benefits of pomegranate: a review.https://pubmed.ncbi.nlm.nih.gov/35052533/Xu J, et al. (2021). Punicalagin regulates signaling pathways in inflammation-associated chronic diseases.https://pubmed.ncbi.nlm.nih.gov/265593Yuan T, et al. (2016). Pomegranate's neuroprotective effects against Alzheimer's disease are mediated by urolithins, its ellagitannin-gut microbial-derived metabolites. 94/https://pubmed.ncbi.nlm.nih.gov/28608832/Zhao C, et al. (2017). Fruits for prevention and treatment of cardiovascular diseases.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808884/Zhou Y, et al. (2016). Dietary natural products for prevention and treatment of liver cancer.Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.Current VersionJan 11, 2024Written ByLauren PanoffEdited BySandra Silva Casabianca MScMedically Reviewed ByJerlyn Jones, MS MPA RDN LD CLTCopy Edited ByCopy EditorsJun 6, 2023Written ByLauren PanoffEdited ByAlina SharonMedically Reviewed ByJerlyn Jones, MS MPA RDN LD CLTCopy Edited ByCopy EditorsVIEW ALL HISTORY Share this articleMedically reviewed by Jerlyn Jones, MS MPA RDN LD CLT, Nutrition — By Lauren Panoff, MPH, RD — Updated on January 11, 2024Read this nextWhat Is Dragon Fruit and Does It Have Health Benefits?By Franziska SpritzlerLearn more about the dragon fruit, also called pitaya. 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Here are 7 emerging…READ MORECaffeine May Help Prevent Weight Gain and Reduce Risk of Joint DiseasesCaffeine may help prevent obesity and reduce your risk joint diseases such as osteoarthritis, a new study finds.READ MOREAbout UsContact UsPrivacy PolicyPrivacy SettingsAdvertising PolicyHealth TopicsMedical AffairsContent IntegrityNewsletters© 2024 Healthline Media LLC. All rights reserved. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. See additional information. See additional information.© 2024 Healthline Media LLC. All rights reserved. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. See additional information. See additional information.AboutCareersAdvertise with usOUR BRANDSHealthlineMedical News TodayGreatistPsych CentralBezzy

Pomegranate - Wikipedia

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1Etymology

2Description

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2.1Fruit, sarcotesta and seeds

3Cultivation

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3.1Varieties

3.2Cultivars

4Production and export

5History

6Use

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6.1Culinary

6.2Ancient Iran and Persia

7Nutrition

8Research

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8.1Phytochemicals

8.1.1Processing

8.1.2Juice

8.1.3Peel

8.1.4Seed

8.2Health claims

9Symbolism

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9.1Ancient Egypt

9.2Ancient and modern Greece

9.3Ancient Israel and Judaism

9.3.1Hebrew Bible

9.3.2Talmud and Kabbalah

9.3.3Historical and traditional use

9.4In European Christian motifs

9.5In Islam

9.6Armenia

9.7Azerbaijan

9.8China

9.9India

9.10Kurdish culture

9.11Mexico

10Gallery

11References

12External links

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Pomegranate

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AfrikaansአማርኛÆngliscالعربيةAragonésAsturianuAzərbaycancaتۆرکجهBasa BaliবাংলাBân-lâm-gúБеларускаяБеларуская (тарашкевіца)भोजपुरीБългарскиBosanskiCatalàCebuanoČeštinaCorsuCymraegDanskDeutschEestiΕλληνικάEspañolEsperantoEuskaraفارسیFrançaisGalegoगोंयची कोंकणी / Gõychi Konknni客家語/Hak-kâ-ngî한국어Հայերենहिन्दीHornjoserbsceHrvatskiIgboBahasa IndonesiaИронÍslenskaItalianoעבריתJawaಕನ್ನಡქართულიҚазақшаKiswahiliKurdîLatinaLatviešuLëtzebuergeschLietuviųLingua Franca NovaMagyarMadhurâमैथिलीМакедонскиMalagasyമലയാളംمصرىمازِرونیBahasa MelayuМонголNederlands日本語Norsk bokmålNorsk nynorskOʻzbekcha / ўзбекчаپنجابیپښتوភាសាខ្មែរPolskiPortuguêsRomânăRuna SimiРусскийसंस्कृतम्ᱥᱟᱱᱛᱟᱲᱤSarduScotsShqipSicilianuSimple EnglishسنڌيSlovenčinaSlovenščinaکوردیСрпски / srpskiSrpskohrvatski / српскохрватскиSundaSuomiSvenskaTagalogதமிழ்TaclḥitTaqbaylitతెలుగుไทยТоҷикӣLea faka-TongaTürkçeTürkmençeУкраїнськаاردوVènetoTiếng ViệtVõroWalon文言WinarayWolof吴语ייִדיש粵語Zazaki中文Tolışi

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From Wikipedia, the free encyclopedia

Fruit-bearing deciduous shrub

For other uses, see Pomegranate (disambiguation).

"Dalim" redirects here. For the star, see Alpha Fornacis.

Pomegranate

Fruit of Punica granatum split open to reveal clusters of seeds with sarcotesta on the inside, and a glass of juice

Conservation status

Least Concern (IUCN 3.1)[1]

Scientific classification

Kingdom:

Plantae

Clade:

Tracheophytes

Clade:

Angiosperms

Clade:

Eudicots

Clade:

Rosids

Order:

Myrtales

Family:

Lythraceae

Genus:

Punica

Species:

P. granatum

Binomial name

Punica granatumL.

Synonyms[3]

Granatum punicum St.-Lag.

Punica florida Salisb.

Punica grandiflora hort. ex Steud.

Punica nana L.

Punica spinosa Lam.[2]

Rhoea punica St.-Lag.

The pomegranate (Punica granatum) is a fruit-bearing deciduous shrub in the family Lythraceae, subfamily Punicoideae, that grows between 5 and 10 m (16 and 33 ft) tall. The pomegranate is rich in symbolic and mythological associations in many cultures.

Young pomegranate tree in Side, Turkey

The pomegranate was thought to have originated from Afghanistan and Iran before being introduced and exported to other parts of Asia, Africa, and Europe.[4][5][6] It was introduced into Spanish America in the late 16th century and into California by Spanish settlers in 1769.[7] They are widely cultivated throughout West Asia and Caucasus region, South Asia, Central Asia, north and tropical Africa, the drier parts of Southeast Asia, and the Mediterranean Basin.[7] The fruit is typically in season in the Southern Hemisphere from March to May, and in the Northern Hemisphere from September to February.[8][9]

As intact sarcotestas or as juice, pomegranates are used in baking, cooking, juice blends, meal garnishes, smoothies, and alcoholic beverages, such as cocktails and wine.

Etymology[edit]

A pomegranate tree in an illustration for the Tacuinum Sanitatis, made in Lombardy, late 14th century (Biblioteca Casanatense, Rome)

The name pomegranate derives from medieval Latin pōmum "apple" and grānātum "seeded".[10] Possibly stemming from the old French word for the fruit, pomme-grenade, the pomegranate was known in early English as "apple of Grenada"—a term which today survives only in heraldic blazons. This is a folk etymology, confusing the Latin granatus with the name of the Spanish city of Granada, which is derived from an unrelated Arabic word.[11]

Garnet derives from Old French grenat by metathesis, from Medieval Latin granatum as used in a different meaning "of a dark red color". This derivation may have originated from pomum granatum, describing the color of pomegranate pulp, or from granum, referring to "red dye, cochineal".[12]

The modern French term for pomegranate, grenade, has given its name to the military grenade.[13]

Pomegranates were colloquially called 'wineapples' or 'wine-apples' in Ireland, although this term has somewhat fallen out of use lately. It still persists however amongst the fruit & vegetable stalls at the famous Moore Street open-air market, in central Dublin.[14][15]

Description[edit]

Pomegranate being trained as a bonsai

A shrub or small tree growing 5 to 10 m (16 to 33 ft) high, the pomegranate has multiple spiny branches and is long-lived, with some specimens in France surviving for 200 years.[7] P. granatum leaves are opposite or subopposite, glossy, narrow oblong, entire, 3–7 cm (1+1⁄4–2+3⁄4 in) long and 2 cm (3⁄4 in) broad. The flowers are bright red and 3 cm (1+1⁄4 in) in diameter, with three to seven petals.[7] Some fruitless varieties are grown for the flowers alone.[16]

Fruit, sarcotesta and seeds[edit]

An opened pomegranate

Pomegranate flower

This is an accidentally occurring triangular piece of pomegranate seed coat under light microscopy that is paired with the polarised image of the same piece

Fruit setting

Red-purple in color, the pomegranate fruit husk has two parts: an outer, hard pericarp, and an inner, spongy mesocarp (white "albedo"), which comprises the fruit inner wall where seeds attach.[17] Membranes of the mesocarp are organized as nonsymmetric chambers that contain seeds which are embedded without attachment to the mesocarp.[17] Pomegranate seeds are characterized by having sarcotesta, thick fleshy seed coats derived from the integuments or outer layers of the ovule's epidermal cells.[18][19] The number of seeds in a pomegranate can vary from 200 to about 1,400.[20]

Botanically, the edible fruit is a berry with seeds and pulp produced from the ovary of a single flower.[18] The fruit is intermediate in size between a lemon and a grapefruit, 5–12 cm (2–4+1⁄2 in) in diameter with a rounded shape and thick, reddish husk.[7]

In mature fruits, the juice obtained by compressing the seeds yields a sour flavor due to low pH (4.4) and high contents of polyphenols,[21] which may cause a red indelible stain on fabrics.[22] Primarily, the pigmentation of pomegranate juice results from the presence of anthocyanins and ellagitannins.[21][23]

Cultivation[edit]

P. granatum is grown for its vegetable crop, and as ornamental trees and shrubs in parks and gardens. Mature specimens can develop sculptural twisted-bark multiple trunks and a distinctive overall form. Pomegranates are drought-tolerant, and can be grown in dry areas with either a Mediterranean winter rainfall climate or in summer rainfall climates. In wetter areas, they can be prone to root decay from fungal diseases. They can tolerate moderate frost, down to about −12 °C (10 °F).[24]

Insect pests of the pomegranate can include the butterflies Virachola isocrates, Iraota timoleon, Deudorix epijarbas, and the leaf-footed bug Leptoglossus zonatus, and fruit flies and ants are attracted to unharvested ripe fruit.[25] Pomegranate grows easily from seed, but is commonly propagated from 25 to 50 cm (10 to 20 in) hardwood cuttings to avoid the genetic variation of seedlings. Air layering is also an option for propagation, but grafting fails.[7]

Varieties[edit]

P. granatum var. nana is a dwarf variety of P. granatum popularly planted as an ornamental plant in gardens and larger containers, and used as a bonsai specimen tree. It could well be a wild form with a distinct origin. It has gained the Royal Horticultural Society's Award of Garden Merit.[26][27]

The only other species in the genus Punica is the Socotran pomegranate (P. protopunica), which is endemic to the Socotran archipelago of four islands located in the Arabian Sea, the largest island of which is also known as Socotra. The territory is part of Yemen. It differs in having pink (not red) flowers and smaller, less sweet fruit.[28]

Cultivars[edit]

Black pomegranate

P. granatum has more than 500 named cultivars, but evidently has considerable synonymy in which the same genotype is named differently across regions of the world.[17]

Several characteristics between pomegranate genotypes vary for identification, consumer preference, preferred use, and marketing, the most important of which are fruit size, exocarp color (ranging from yellow to purple, with pink and red most common), seed-coat color (ranging from white to red), the hardness of seed, maturity, juice content and its acidity, sweetness, and astringency.[17]

Production and export[edit]

The leading producers globally are India and China followed by Iran, Turkey, Afghanistan, the US, Iraq, Pakistan, Syria and Spain.[29]

During 2019, Chile, Peru, Egypt, Israel, India, and Turkey supplied pomegranates to the European market.[30] Chile was the main supplier to the United States market, which has a limited supply from Southern California.[30] China was self-sufficient for its pomegranate supply in 2019, while other South Asia markets were supplied mainly by India.[30] Pomegranate production and exports in South Africa competed with South American shipments in 2012–18, with export destinations including Europe, the Middle East, the United Kingdom, and Russia.[31] South Africa imports pomegranates mainly from Israel.[31]

History[edit]

Pomegranate, late Southern Song dynasty or early Yuan dynasty circa 1200–1340 (Los Angeles County Museum of Art)

The pomegranate is native to a region from modern-day Iran to northern India.[7] Pomegranates have been cultivated throughout the Middle East, India, and Mediterranean region for several millennia, and it is also cultivated in the Central Valley of California and in Arizona.[7][32][33] Pomegranates may have been domesticated as early as the fifth millennium BC, as they were one of the first fruit trees to be domesticated in the eastern Mediterranean region.[34]

Carbonized exocarp of the fruit has been identified in early Bronze Age levels of Tell es-Sultan (Jericho) in the West Bank, as well as late Bronze Age levels of Hala Sultan Tekke on Cyprus and Tiryns.[35] A large, dry pomegranate was found in the tomb of Djehuty, the butler of Queen Hatshepsut in Egypt; Mesopotamian records written in cuneiform mention pomegranates from the mid-third millennium BC onwards.[36]

Waterlogged pomegranate remains have been identified at the circa 14th century BC Uluburun shipwreck off the coast of Turkey.[37] Other goods on the ship include perfume, ivory and gold jewelry, suggesting that pomegranates at this time may have been considered a luxury good.[38] Other archaeological finds of pomegranate remains from the Late Bronze Age have been found primarily in elite residences, supporting this inference.[37]

It is also extensively grown in southern China and in Southeast Asia, whether originally spread along the route of the Silk Road or brought by sea traders. Kandahar is famous in Afghanistan for its high-quality pomegranates.[39]

Although not native to Korea or Japan, the pomegranate is widely grown there and many cultivars have been developed. It is widely used for bonsai because of its flowers and for the unusual twisted bark the older specimens can attain.[40] The term "balaustine" (Latin: balaustinus) is also used for a pomegranate-red color.[41]

Coat of arms of Spain with a pomegranate at the bottom, symbolizing the kingdom of Granada.

Spanish colonists later introduced the fruit to the Caribbean and America (Spanish America), but in the English colonies, it was less at home: "Don't use the pomegranate inhospitably, a stranger that has come so far to pay his respects to thee," the English Quaker Peter Collinson wrote to the botanizing John Bartram in Philadelphia, 1762. "Plant it against the side of thy house, nail it close to the wall. In this manner it thrives wonderfully with us, and flowers beautifully, and bears fruit this hot year. I have twenty-four on one tree... Doctor Fothergill says, of all trees this is most salutiferous to mankind."[42]

Illustration by Otto Wilhelm Thomé, 1885

The pomegranate had been introduced as an exotic to England the previous century, by John Tradescant the Elder, but the disappointment that it did not set fruit there led to its repeated introduction to the American colonies, even New England. It succeeded in the South: Bartram received a barrel of pomegranates and oranges from a correspondent in Charleston, South Carolina, 1764. John Bartram partook of "delitious" pomegranates with Noble Jones at Wormsloe Plantation, near Savannah, Georgia, in September 1765. Thomas Jefferson planted pomegranates at Monticello in 1771; he had them from George Wythe of Williamsburg.[43]

Use[edit]

Culinary[edit]

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Raw pomegranate seeds ready to be eatenA stall selling pomegranate juice in Xi'an, China

Pomegranate juice can be sweet or sour, but most fruits are moderate in taste, with sour notes from the acidic ellagitannins contained in the juice.[23] Pomegranate juice has long been a popular drink in Europe and the Middle East, and is now widely distributed in the United States and Canada.[44]

Grenadine syrup originally consisted of thickened and sweetened pomegranate juice,[45] now is usually a sales name for a syrup based on various berries, citric acid, and food coloring, mainly used in cocktail mixing.

A bowl of ash-e anar, an Iranian soup made with pomegranate juice

Before tomatoes (a New World fruit) arrived in the Middle East, pomegranate juice, pomegranate molasses, and vinegar were widely used in many Iranian foods, and are still found in traditional recipes such as fesenjān, a thick sauce made from pomegranate juice and ground walnuts, usually spooned over duck or other poultry and rice, and in ash-e anar (pomegranate soup).[46][47]

Pomegranate seeds are used as a spice known as anar dana (from Persian: anar + dana, pomegranate + seed), most notably in Indian and Pakistani cuisine. Dried whole seeds can often be obtained in ethnic Indian markets. These seeds are separated from the flesh, dried for 10–15 days, and used as an acidic agent for chutney and curry preparation. Ground anardana is also used, which results in a deeper flavoring in dishes and prevents the seeds from getting stuck in teeth. Seeds of the wild pomegranate variety known as daru from the Himalayas are regarded as high-quality sources for this spice.

Dried pomegranate seeds, found in some natural specialty food markets, still contain some residual water, maintaining a natural sweet and tart flavor. Dried seeds can be used in several culinary applications, such as trail mix, granola bars, or as a topping for salad, yogurt, or ice cream.

In the Caucasus, pomegranate is used mainly for juice.[48] In Azerbaijan, a sauce from pomegranate juice narsharab, (from Persian: (a)nar + sharab, lit. "pomegranate wine") is usually served with fish[49] or tika kabab.

Turkish lamb chops with candied figs and herbed mashed potatoes, garnished with pomegranate

In Turkey, pomegranate sauce (Turkish: nar ekşisi) is used as a salad dressing, to marinate meat, or simply to drink straight. Pomegranate seeds are also used in salads and sometimes as garnish for desserts such as güllaç.[50] Pomegranate syrup, also called pomegranate molasses, is used in muhammara, a roasted red pepper, walnut, and garlic spread popular in Syria and Turkey.[51]

In Greece, pomegranate is used in many recipes, including kollivozoumi, a creamy broth made from boiled wheat, pomegranates, and raisins, legume salad with wheat and pomegranate, traditional Middle Eastern lamb kebabs with pomegranate glaze, pomegranate eggplant relish, and avocado-pomegranate dip. Pomegranate is also made into a liqueur, and as a popular fruit confectionery used as ice cream topping, mixed with yogurt, or spread as jam on toast.

In Mexico, pomegranate seeds are commonly used to adorn the traditional dish chiles en nogada, representing the red of the Mexican flag in the dish which evokes the green (poblano pepper), white (nogada sauce) and red (pomegranate seeds) tricolor.

Ancient Iran and Persia[edit]

Iran is one of the largest producers and exporters of pomegranates in the world.[29] In Persian, pomegranate is known as anar. The fruit's juice and paste have a role in Iranian cuisine, e.g. chicken, ghormas, and refreshment bars. Pomegranate skins may be used to stain wool and silk in the carpet industry.[52]

Nutrition[edit]

Pomegranates, rawPomegranate arilsNutritional value per 100 g (3.5 oz)Energy346 kJ (83 kcal)Carbohydrates18.7 gSugars13.67 gDietary fiber4 g

Fat1.17 g

Protein1.67 g

VitaminsQuantity %DV†Thiamine (B1)6% 0.067 mgRiboflavin (B2)4% 0.053 mgNiacin (B3)0.293 mgPantothenic acid (B5)8% 0.377 mgVitamin B66% 0.075 mgFolate (B9)10% 38 μgCholine2% 7.6 mgVitamin C12% 10.2 mgVitamin E4% 0.6 mgVitamin K16% 16.4 μg

MineralsQuantity %DV†Calcium1% 10 mgIron2% 0.3 mgMagnesium3% 12 mgManganese6% 0.119 mgPhosphorus5% 36 mgPotassium8% 236 mgSodium0% 3 mgZinc4% 0.35 mg

Other constituentsQuantityWater78 g

Link to USDA Database entry

Units

μg = micrograms • mg = milligrams

IU = International units

†Percentages are roughly approximated using US recommendations for adults. Source: USDA FoodData Central

The edible portion of raw pomegranate is 78% water, 19% carbohydrates, 2% protein, and 1% fat (table). A 100 g (3.5 oz) serving of pomegranate sarcotesta provides 12% of the Daily Value (DV) for vitamin C, 16% DV for vitamin K, and 10% DV for folate (table). Pomegranate seeds are a rich source of dietary fiber (20% DV) which is entirely contained in the edible seeds.[53]

Research[edit]

Phytochemicals[edit]

Processing[edit]

The phenolic content of pomegranate juice is degraded by processing and pasteurization techniques.[54]

Juice[edit]

The most abundant phytochemicals in pomegranate juice are polyphenols, including the hydrolyzable tannins called ellagitannins formed when ellagic acid and gallic acid bind with a carbohydrate to form pomegranate ellagitannins, also known as punicalagins.[23] The red color of the juice is attributed to anthocyanins,[23] such as delphinidin, cyanidin, and glycosides of pelargonidin.[55] Generally, an increase in juice pigmentation occurs during fruit ripening.[55]

Peel[edit]

Pomegranate peel contains high amount of polyphenols, condensed tannins, catechins, and prodelphinidins.[56][57] The higher phenolic content of the peel yields extracts for use in dietary supplements and food preservatives.[58]

Seed[edit]

Pomegranate seed oil contains punicic acid (65%), palmitic acid (5%), stearic acid (2%), oleic acid (6%), and linoleic acid (7%).[59]

Health claims[edit]

Despite limited research data, manufacturers and marketers of pomegranate juice have liberally used results from preliminary research to promote products.[60] In February 2010, the FDA issued a warning letter to one such manufacturer, POM Wonderful, for using published literature to make illegal claims of unproven anti-disease effects.[61][62][63]

In May 2016, the US Federal Trade Commission declared that POM Wonderful could not make health claims in its advertising, followed by a US Supreme Court ruling that declined a request by POM Wonderful to review the court ruling, upholding the FTC decision.[64][65]

Symbolism[edit]

Ancient Egypt[edit]

Ancient Egyptians regarded the pomegranate as a symbol of prosperity and ambition. It was referred to by the Semitic names of jnhm or nhm.[66] According to the Ebers Papyrus, one of the oldest medical writings from around 1500 BC, Egyptians used the pomegranate for treatment of tapeworm and other infections.[67]

Ancient and modern Greece[edit]

A bronze coin of Side, Pamphylia, Turkey, 350–300 BC: *obverse: a Crested Corinthian-helmeted bust of Athena right; *reverse: a pomegranate fruit

A pomegranate is displayed on coins from Side, as Side was the name for pomegranate in the local language, which is the city's name.[68][69][70][71][72] The ancient Greek city of Side was in Pamphylia, a former region on the southern Mediterranean coast of Asia Minor (modern-day Antalya province, Turkey).[73]

The Greeks were familiar with the fruit far before it was introduced to Rome via Carthage, and it figures in multiple myths and artworks.[74] In Ancient Greek mythology, the pomegranate was known as the "fruit of the dead", and believed to have sprung from the blood of Adonis.[67][75]

Pomegranate tree at Fira, Santorini (Thira), Greece

The myth of Persephone, the goddess of the underworld, prominently features her consumption of pomegranate seeds, requiring her to spend a certain number of months in the underworld every year. The number of seeds and therefore months vary. During the months that Persephone sits on the throne of the underworld beside her husband Hades, her mother Demeter mourned and no longer gave fertility to the earth. This was an ancient Greek explanation for the seasons.[76]

According to Carl A. P. Ruck and Danny Staples, the chambered pomegranate is also a surrogate for the poppy's narcotic capsule, with its comparable shape and chambered interior.[77] On a Mycenaean seal illustrated in Joseph Campbell's Occidental Mythology (1964), figure 19, the seated Goddess of the double-headed axe (the labrys) offers three poppy pods in her right hand and supports her breast with her left. She embodies both aspects of the dual goddess, life-giving and death-dealing at once.[citation needed]

The hunter Orion was represented as "marrying" Side, a name that in Boeotia means "pomegranate", thus consecrating the primal hunter to the goddess.[citation needed]

In another Greek myth, a girl named Side ("pomegranate") killed herself on her mother's grave in order to avoid suffering rape at the hands of her own father Ictinus. Her blood transformed into a pomegranate tree.[78]

In the fifth century BC, Polycleitus took ivory and gold to sculpt the seated Argive Hera in her temple. She held a scepter in one hand and offered a pomegranate, like a "royal orb", in the other.[79] "About the pomegranate I must say nothing," whispered the traveller Pausanias in the second century, "for its story is somewhat of a holy mystery."[79] The pomegranate has a calyx shaped like a crown. In Jewish tradition, it has been seen as the original "design" for the proper crown.[80]

Within the Heraion at the mouth of the Sele, near Paestum, Magna Graecia, is a chapel devoted to the Madonna del Granato, "Our Lady of the Pomegranate", "who by virtue of her epithet and the attribute of a pomegranate must be the Christian successor of the ancient Greek goddess Hera", observes the excavator of the Heraion of Samos, Helmut Kyrieleis.[81]

In modern times, the pomegranate still holds strong symbolic meanings for the Greeks. When one buys a new home, it is conventional for a house guest to bring as a first gift a pomegranate, which is placed under/near the ikonostasi (home altar) of the house, as a symbol of abundance, fertility, and good luck. When Greeks commemorate their dead, they make kollyva as offerings, which consist of boiled wheat, mixed with sugar and decorated with pomegranate. Pomegranate decorations for the home are very common in Greece and sold in most home goods stores.[82]

Ancient Israel and Judaism[edit]

Pomegranates: Health Benefits, Nutrients per Serving, Preparation Information, and More

Skip to main content Home Conditions Back Conditions View All ADD/ADHDAllergiesArthritisAtrial fibrillationBreast CancerCancerCrohn's DiseaseDepressionDiabetesDVTEczemaEye HealthHeart DiseaseHIV & AIDSLung DiseaseLupusMental HealthMultiple SclerosisMigrainePain ManagementPsoriasisPsoriatic ArthritisRheumatoid ArthritisSexual ConditionsSkin ProblemsSleep DisordersUlcerative Colitis View All Drugs & Supplements Back Drugs & SupplementsDrugsSupplementsPill IdentifierInteraction CheckerWell-Being Back Well-Being View All Aging WellBabyBirth ControlChildren's HealthDiet & Weight ManagementFitness & ExerciseFood & RecipesHealthy BeautyMen's HealthParentingPet HealthPregnancySex & RelationshipsTeen HealthWomen's Health View All Symptom CheckerFind a DoctorMore Back MoreNewsBlogsPodcastsWebinarsNewslettersWebMD MagazineBest HospitalsSupport GroupsOrthopedics Privacy & More Subscribe Log In Search Subscribe Diet & Weight ManagementReferenceHealth & Diet GuidePopular Diet PlansHealthy WeightHealthy Eating & Nutrition Vitamins and NutrientsUnderstanding FatsBest & Worst ChoicesTools and Calculators View Full Guide Health Benefits of PomegranatesMedically Reviewed by Jabeen Begum, MD on September 08, 2023 Written by WebMD Editorial Contributor, Katie CameronWhat Are Pomegranates?Pomegranate SeedsHow to Open a PomegranateWhat Is Pomegranate Juice?Pomegranate TeaOther Pomegranate DrinksPomegranate BenefitsPomegranate NutritionPotential Risks of Pomegranate and Pomegranate JuiceHow to Eat PomegranateGrowing Pomegranates7 min read What Are Pomegranates?A pomegranate is a sweet, tart fruit with thick, red skin. While the skin is not edible, it holds hundreds of juicy seeds that you can eat plain or sprinkle on salads, oatmeal, hummus, and other dishes.People have enjoyed pomegranates since ancient times for their health benefits. Modern research has found that the antioxidants in pomegranates can help protect your heart. The anti-inflammatory and antitumor properties of pomegranates may have promising use in cancer treatment and prevention, but more research is needed to prove this.The most common way to enjoy a pomegranate is to cut it open and pull apart the skin to reveal the edible seeds and juice sacs, which are called arils.Pomegranates grow on tall shrubs. These shrubs need ample heat to grow and ripen these delicious fruits. Pomegranates are native to Iran and northern India, but they also grow in the U.S. The majority of pomegranates are grown in California.Pomegranate pronunciationPomegranate is pronounced as “paa·muh·gra·nuht.”

Pomegranates can have up to three times more antioxidants than green tea or red wine. (Photo credit: Pixels Dot/Getty Images)

Pomegranate seasonPomegranates are in season from September to November, but their long shelf life means you can usually find them in grocery stores until January. You can find pomegranate juice year-round, though.Pomegranate SeedsThe word pomegranate comes from the Latin phrase pomum grantum, which loosely means “apple of many seeds.” It's a fitting name as underneath their leathery skin, pomegranates are divided into several chambers, each filled with hundreds of red seeds.Botanically, these seeds are called arils. An aril is the fleshy, transparent tissue that covers the pomegranate seed. When this skin is broken, the seeds release a red, juicy pulp.Can you eat pomegranate seeds?Though the peel of the fruit isn't edible, you can juice or eat pomegranate seeds whole in salads, cereal, and yogurt.How to Open a PomegranateTo open a pomegranate, first cut off both ends. You may see the membranes that divide the inside of the fruit. Cut into the skin from top to bottom along these ridges. Next, slice deep enough to cut through the skin and the white membrane without cutting the pomegranate seeds. Hold the pomegranate over a bowl of water and pry it apart with your fingers. Pull the seeds away from the membrane and skin, allowing them to fall into the bowl of water. The membrane will float to the top of the water, and the seeds will sink to the bottom. Remove the membrane, and throw it away. Drain the water from the seeds.What Is Pomegranate Juice?You can remove the seeds of a pomegranate and press them to release the juice of the fruit. Pomegranate juice is especially common in Iran, but other countries enjoy it as well. Bottled pomegranate juice is an easy way to enjoy some of the health benefits of this delicious fruit.How to make pomegranate juiceYou can press the seeds from a pomegranate into juice. A large pomegranate will yield between 1/4 and 1/2 cup of juice.To extract the juice, crush the seeds in a food mill or sieve. You can also blend the seeds, then pour the liquified mixture through a strainer to remove any leftover pulp from the juice.You can freeze or can pomegranate juice to make it last longer. If you choose to can it, add a few tablespoons of lemon juice to it before sealing the can to maintain the juice's vibrant color.Pomegranate TeaPomegranate tea is made with crushed pomegranate seeds, dried pomegranate flowers, or by adding pomegranate juice concentrate to tea. You can buy or grow pomegranates and make this tea yourself or purchase it at most grocery stores in the tea section. If you buy it pre-made, you’ll often find it mixed with mint, black tea, or green tea.Pomegranate tea nutritionOne cup of brewed pomegranate tea contains:Calories: 6Protein: 0 gramsFat: 0 gramsCarbohydrates: 1 gramFiber: 0 gramsSugar: 0 gramsPomegranate juice and tea are rich in nutrients. Two compounds present in pomegranate seeds—punicalagins and punicic acid—are highly potent antioxidants.Other Pomegranate DrinksPomegranate juice can brighten any cocktail, including:Pomegranate martiniAdd pomegranate juice, vodka, Cointreau liquor, sparkling water, and a squeeze of lemon to an ice-filled martini shaker. Combine and serve in a chilled martini glass.Pomegranate margaritaMix together tequila, pomegranate juice, lime juice, agave, and salt in an ice-filled cocktail shaker. Strain the mixture into a tumbler filled with ice and enjoy.Leave out the alcohol for a delicious mocktail version of either drink.Pomegranate BenefitsPomegranates can have up to three times more antioxidants than green tea or red wine. Antioxidants protect our cells from damage caused by free radicals and reduce inflammation.Other health benefits of pomegranates include the following:Better heart healthStudies suggest that pomegranates can help protect your heart in many ways, such as lowering blood pressure as well as blood sugar levels. Pomegranates have polyphenol compounds called punicalagins or ellagitannins. These antioxidants help prevent your artery walls from thickening and lower the buildup of cholesterol and plaque. Pomegranate juice also has high amounts of plant pigments called anthocyanins and anthoxanthins, which support good heart health.Atherosclerosis, the buildup of cholesterol and fats in the arteries, is a common cause of heart disease. Pomegranate juice may help reduce LDL cholesterol, or “bad” cholesterol, which clogs arteries. It can also increase HDL cholesterol, or “good” cholesterol, which lowers the risk of stroke and heart attack.Improved diabetes controlEarly studies have suggested that people with type 2 diabetes who began to drink pomegranate juice showed an improvement in insulin resistance, but more research is needed to confirm these findings. Possible lowered risk of cancerPomegranates are rich in antioxidantsand flavonoids, both of which help prevent free radicals from damaging your cells. In some early studies, pomegranates show potential in helping prevent prostate, breast, lung, and colon cancers. Additionally, preclinical studies on animals have shown that eating pomegranates may help inhibit the growth of lung, skin, colon, and prostate tumors. More research is needed to better understand these effects on humans.Pomegranate NutritionFresh pomegranate is a source of fiber, which can promote weight loss, lower cholesterol, and ease constipation.Nutrients per servingHalf of a pomegranate, which equals one serving, contains:Calories: 72Protein: 2.35 gramsFat: 1.6 gramsCarbohydrates: 26 gramsFiber: 5.5 gramsSugar: 20 gramsAn 8-oz serving of pomegranate juice contains:Calories: 135Protein: 1 gramFat: 0 gramsCarbohydrates: 34 gramsFiber: 1 gramSugar: 30 gramsSodium: 10 gramsWhile pomegranates lose much of their vitamin C content when juiced, they retain nearly all of their potassium, about 536 mg. Potassium is an important mineral that helps your nerves and heart stay strong. Enjoying fresh pomegranates or their juice gives you plenty of this key mineral.Some pomegranate-flavored drinks have more calories because they contain more sugar than plain pomegranate juice. To get the health benefits of pomegranates without the extra calories, look for bottles that say “100% juice.”Potential Risks of Pomegranate and Pomegranate JuicePomegranates are typically safe to eat. But some people may get unwanted side effects. An allergic reaction to pomegranate is rare but can happen. If you have an allergy to plants, watch for possible symptoms, which can include hives or troubled breathing. Pomegranate can also interact with some drugs and medications. You may want to check with your doctor or limit your consumption of pomegranate if you're taking such medications as:ACE inhibitors or other drugs for high blood pressureCrestor and other drugs for high cholesterol that can break down in your liverBlood thinners such as warfarin (Coumadin)How to Eat PomegranateYou can easily add pomegranate into your diet by:Adding the seeds to a quinoa salad with other fresh fruits and vegetablesSprinkling pomegranate seeds onto your yogurt with granola to make a parfaitGiving your salad a pop by adding pomegranate seedsBlending pomegranate juice with bananas and yogurt to make a smoothieMixing pomegranate juice, rice vinegar, oil, garlic, and white sugar to make a salad dressing Pomegranate molassesPomegranate molasses is a syrup made by boiling down pomegranate juice, sometimes with added lemon juice and sugar. It can be used to marinate meat or to make salad dressings. Pomegranate molasses is a popular ingredient in West Asian cooking. Growing PomegranatesPomegranates grow on dense, multi-trunked shrubs. Sometimes these shrubs can be pruned into single-trunked trees. The branches of these shrubs are thorny with dark green, oval-shaped leaves. They can grow up to 10-12 feet tall.How to grow pomegranatesPomegranates grow best in warm climates that have temperatures over 85 F (29 C) for at least 120 days a year. The shrub thrives in loamy, well-drained soil and should be planted in an area that gets at least 6 hours of direct sunlight every day.If you want to grow your own pomegranate shrub, it's best to start with a hardwood cutting or a branch of a larger pomegranate shrub that has been trimmed after shedding its leaves for the winter. Make the cutting in late fall or early winter, and plant it in a pot. By the following spring, transplant the cutting into the ground. In a few years, your pomegranate shrub will reach maturity, and it will flower and then bear fruit. Pomegranates are typically harvested between August and November. Let the fruit ripen for as long as possible on the tree, because pomegranates won't continue to ripen after they're picked. While harvesting pomegranates, cut as close to the fruit as you can, and handle the fruit gently to avoid puncturing the skin. Sources Update History ShareSOURCES:Cleveland Clinic: “Why Pomegranates Are Such a Healthy Fruit,” “5 Health Benefits of Anthocyanins.”Foods: “Food Applications and Potential Health Benefits of Pomegranate and its Derivatives.”Frontiers in Pharmacology: “Vasculoprotective Effects of Pomegranate (Punica granatum L.).”Journal of Agricultural and Food Chemistry: “Antioxidant activity of pomegranate juice and its relationship with phenolic composition and processing.”Journal of Ardabil University of Medical Sciences: “The Effect of Unsweetened Pomegranate Juice on Insulin Resistance, High Sensitivity C-Reactive Protein and Obesity among Type 2 Diabetes Patients.”Nutrition: “Obesity: The preventive role of the pomegranate (Punica granatum).”Nutrition and Cancer: “Cancer Chemoprevention by Pomegranate: Laboratory and Clinical Evidence.”Rambam Maimonides Medical Journal: “Pomegranate for Your Cardiovascular Health.”University of Florida: “Pomegranate Health Benefits.”Morton, J. Fruits of Warm Climates, Creative Resources Systems, 1987. “Pomegranate.”University of Florida IFAS Citrus Extension: “Pomegranate Health Benefits.”USDA FoodData Central: “Pomegranate juice, 100%.”Harvard T.H. Chan, School of Public Health: “Potassium.”Advanced Biomedical Research: “Potential health benefits of pomegranate.”Alexandria Journal of Medicine: “Natural pomegranate juice reduces inflammation, muscle damage and increase platelets blood levels in active healthy Tunisian aged men.”Mayo Clinic: “Pomegranate juice: Can it lower cholesterol?”Washington College: “Pomegranate.”NC State University: “Punica granatum.”Harvard Medical School: "Fruit of the month: Pomegranate.”UC Davis Center for Nutrition in Schools: “Make the Most Out of Pomegranate Season.”Advanced Biomedical Research: “Potent health effects of pomegranate.”Journal of Agricultural Food Chemistry: “Antioxidant activity of pomegranate juice and its relationship with phenolic composition and processing,” “Pomegranate juice, total pomegranate ellagitannins, and punicalagin suppress inflammatory cell signaling in colon cancer cells.”The American Journal of Clinical Nutrition: “Pomegranate juice consumption reduces oxidative stress, atherogenic modifications to LDL, and platelet aggregation: studies in humans and in atherosclerotic apolipoprotein E-deficient mice.”Atherosclerosis: “The effect of pomegranate extract on coronary artery atherosclerosis in SR-BI/APOE double knockout mice.”The British Journal of Nutrition: “Effect of pomegranate seed oil on hyperlipidaemic subjects: a double-blind placebo-controlled clinical trial.”Evidence-Based Complementary and Alternative Medicine: “A review on the anti-inflammatory activity of pomegranate in the gastrointestinal tract.”Molecules: “Potential anti-inflammatory effects of the hydrophilic fraction of pomegranate (Punica granatum L.) seed oil on breast cancer cell lines,” “Pomegranate for Prevention and Treatment of Cancer: An Update.”Pharmacological Research: “Effects of pomegranate juice on blood pressure: A systematic review and meta-analysis of randomized controlled trials”Phytotherapy Research: “Clinical Evaluation of Blood Pressure Lowering, Endothelial Function Improving, Hypolipidemic and Anti‐Inflammatory Effects of Pomegranate Juice in Hypertensive Subjects”The University of Georgia: “Pomegranate Production.”Saudi Pharmaceutical Journal: “Investigation of antioxidant compounds in commercial pomegranate molasses products using matrix-solid phase dispersion extraction coupled with HPLC.”Clinical and Translational Allergy: “Anaphylactic reactions to pomegranate: identification and characterization of eliciting IgE-reactive components.”Utah State University: “How to Preserve Pomegranates.”Food & Wine: “Pomegranate Margarita.”American Jewish University: “Pomegranate martini.”How we keep our content up to date:Our medical and editorial staff closely follow the health news cycle, new research, drug approvals, clinical practice guidelines and other developments to ensure our content receives appropriate and timely updates. September 08, 2023Medically Reviewed by: Jabeen Begum, MD View privacy policy, copyright and trust info Share View privacy policy, copyright and trust info More on Diet & Weight ManagementIngredients Guide: Facts & Cooking TipsHow to Lose Weight Safely13 Ways to Fight Sugar Cravings Recommended FEATURED Top doctors in , Find more top doctors on Search Related LinksDiet & Weight Management HomeDiet NewsDiet Medical ReferenceDiet BlogsDiet Plans A-ZPopular Diet PlansHealthy Weight GuideHealth Tools & CalculatorsHealthy Eating & NutritionBest & Worst Health ChoicesAll Health Guide TopicsWeight Loss & ObesityFitness & ExerciseFood & RecipesFood CalculatorBMI CalculatorDiabetesCholesterol ManagementMore Related TopicsPoliciesPrivacy PolicyCookie PolicyEditorial PolicyAdvertising PolicyCorrection PolicyTerms of UseAboutContact UsAbout WebMDCareersNewsletterCorporateWebMD Health ServicesSite MapAccessibilityOur AppsWebMD MobileWebMD AppPregnancyBabyAllergyFor AdvertisersAdvertise with UsAdvertising Policy © 2005 - 2024 WebMD LLC, an Internet Brands company. 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How to Cut Open and Eat a Pomegranate

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How to Cut Open and Eat a Pomegranate

This Simple Trick Makes Pomegranates Easy to Eat

Molly Watson

An award-winning food writer and cookbook author, Molly Watson has created more than 1,000 recipes focused on local, seasonal ingredients.

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Published on 10/30/23

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Nutrition

Health Benefits of Pomegranate

Jillian Kubala, RD

Jillian Kubala, MS, is a registered dietitian based in Westhampton, NY. Jillian uses a unique and personalized approach to help her clients achieve optimal wellness through nutrition and lifestyle changes. In addition to her private practice, Jillian works as a freelance writer and editor and has written hundreds of articles on nutrition and wellness for top digital health publishers.

health's editorial guidelines

Published on October 2, 2023

Medically reviewed by

Elizabeth Barnes, RDN

Medically reviewed by

Elizabeth Barnes, RDN

Elizabeth Barnes, MS, RDN, LDN, is a dietitian with a focus on treating clients with eating disorders and disordered eating to help them to mend their relationship with food and their bodies.

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How to Eat Pomegranate — A Simple Guide

Pomegranate juice benefits for your health and other FAQs

Health ConditionsHealth ConditionsAlzheimer's & DementiaAnxietyAsthma & AllergiesAtopic DermatitisBreast CancerCancerCardiovascular HealthCOVID-19DiabetesEnvironment & SustainabilityExercise & FitnessEye HealthHeadache & MigraineHealth EquityHIV & AIDSHuman BiologyLeukemiaLGBTQIA+Men's HealthMental HealthMultiple Sclerosis (MS)NutritionParkinson's DiseasePsoriasisPsoriatic ArthritisSexual HealthUlcerative ColitisWomen's HealthHealth ProductsHealth ProductsNutrition & FitnessVitamins & SupplementsCBDSleepMental HealthAt-Home TestingMen’s HealthWomen’s HealthDiscoverNewsLatest NewsOriginal SeriesMedical MythsHonest NutritionThrough My EyesNew Normal HealthPodcasts2023 in medicineWhy exercise is key to living a long and healthy lifeWhat do we know about the gut microbiome in IBD?My podcast changed meCan 'biological race' explain disparities in health?Why Parkinson's research is zooming in on the gutToolsGeneral HealthDrugs A-ZHealth HubsHealth ToolsFind a DoctorBMI Calculators and ChartsBlood Pressure Chart: Ranges and GuideBreast Cancer: Self-Examination GuideSleep CalculatorQuizzesRA Myths vs FactsType 2 Diabetes: Managing Blood SugarAnkylosing Spondylitis Pain: Fact or FictionConnectAbout Medical News TodayWho We AreOur Editorial ProcessContent IntegrityConscious LanguageNewslettersSign UpFollow UsMedical News TodayHealth ConditionsHealth ProductsDiscoverToolsConnectSubscribe15 health benefits of pomegranate juiceMedically reviewed by Jared Meacham, Ph.D., RD, CSCS — By Mandy Ferreira — Updated on January 26, 2024Benefits of pomegranateFAQsBottom linePomegranate contains antioxidants and anti-inflammatory substances. Pomegranate juice may benefit people with inflammatory conditions and diabetes. It may also boost digestion and memory and help prevent cancer.Possible benefits of pomegranate juice include being an antioxidant, which may help prevent cancer and other conditions, providing vitamin C, boosting digestive health, and reducing insulin resistance.It may help with cancer prevention, immune support, and fertility.What are the health benefits of pomegranate?Share on PinterestIna Peters/StocksyHere are some of the potential benefits of pomegranate:1. Antioxidant effectsPomegranate is rich in polyphenols, which are powerful antioxidants.The antioxidants in fruits can help reduce levels of reactive oxygen species (ROS), a type of free radical, in the body.The body produces ROS during metabolism and other processes. Exposure to toxins, such as tobacco smoke, can also increase ROS levels.High levels of ROS can lead to oxidative stress, resulting in cell damage and inflammation. Oxidative stress may contribute to metabolic disease, cancer, and other health issues. Antioxidants help remove ROS from the body.The antioxidants in pomegranate juice can help remove ROS and protect the body from damage.2. Nutrient boostPomegranate contains many nutrients and is a good source of:vitamin E, which is an antioxidantvitamin K, which is essential for blood clottingmagnesium, which helps manage blood pressure and glucose levels3. Cancer preventionThe National Institutes of Health (NIH) list pomegranate as one of the natural remedies that may help treat or prevent prostate cancer.An older, 2014 research article notes that the polyphenols in pomegranate may aid in preventing the growth of cancer cells related to prostate cancer.In mouse studies, researchers linked pomegranate fruit extract with a reduction in prostate-specific antigen levels and the inhibition of tumor growth.Ingredients in pomegranate may also help prevent breast, lung, and skin cancer.Further studies are now underway, according to the American Cancer Society.4. Alzheimer’s diseaseIngredients in pomegranate juice may help prevent the formation of amyloid plaques in the hippocampus, some animal research suggests.In an older study, mice consumed either a control diet or one that was 4% pomegranate. The authors found evidence that ingredients in pomegranate helped restore the activity of certain enzymes. The researchers suggest that pomegranate could have a role in treating Alzheimer’s disease.A 2020 study in rodents found that pomegranate extract was effective in reducing the markers of Alzheimer’s disease in the brain.5. DigestionSome evidence indicates that pomegranate juice may benefit people with inflammatory bowel disease (IBD) and other bowel conditions due to its polyphenol content.Studies in humans are underway to investigate whether pomegranate juice can improve markers of inflammation in people with IBD.However, it is worth noting that some individuals have experienced diarrhea, a symptom of IBD, after consuming pomegranate.6. Inflammatory conditionsPolyphenols have anti-inflammatory and antioxidant properties. As a source of polyphenols, pomegranate could be suitable for treating various inflammatory conditions.According to the authors of a 2017 review, evidence from rodent studies suggests that pomegranate extract might benefit people with conditions such as:IBDrheumatoid arthritis (RA)metabolic and cardiovascular disorders7. ArthritisMolecular studies have indicated that ingredients in pomegranate extract could silence some of the genetic signals that contribute to osteoarthritis (OA). This suggests that pomegranate could help prevent the onset of this condition.In a 2016 clinical trial, 38 people with OA of the knee consumed either pomegranate juice or no juice for 6 weeks. Results suggest that pomegranate juice helped reduce the breakdown of cartilage. The participants who consumed it reported better function and less stiffness than those who did not.A 2021 review of 12 human, animal, and laboratory studies concludes that pomegranate extract could benefit people with RA due to its anti-inflammatory and antioxidant properties.8. Heart diseasePomegranate juice may help lower blood pressure and protect the heart and arteries.An older research article from 2012 found that pomegranate juice could reduce oxidative stress in the cardiovascular system and lower the risk of:forming cholesterolaccumulating unhealthy fats, or oxidized lipids, in the blood vesselsdeveloping atherosclerosis9. Blood pressureDrinking pomegranate juice daily may help lower systolic blood pressure.One review found evidence of significant drops in blood pressure after consuming pomegranate juice. The authors note that regular consumption of this juice could be part of a heart-healthy diet.10. Antimicrobial activityPeople have used pomegranate for centuries for its antimicrobial properties.Older laboratory studies have found evidence that pomegranate has antibacterial and antiviral effects, probably due to the ellagic acid and certain tannins it contains.Based on these findings, scientists believe it could play a useful role in preserving food, including preventing contamination with salmonella.There is not enough evidence to show that pomegranate can fight pathogens in humans.In 2021, however, some laboratory tests suggested that compounds in pomegranate could help fight a mosquito-borne virus known as Mayaro virus.11. MemoryDrinking pomegranate juice every day may improve learning and memory, according to an older study.In the study, 32 people consumed either 8 ounces of pomegranate juice or other drink for 8 weeks. After 4 weeks, those who consumed pomegranate showed better scores on memory tests. fMRI scans also revealed increased brain activity during these tests.In addition, blood tests showed they had higher antioxidant activity.12. Sexual performance and fertilityHistorically, people have associated pomegranate with fertility and abundance.The antioxidants in pomegranate may mean it can help protect fertility. Older studies suggest oxidative stress can lead to sperm dysfunction in males and reduced fertility in females.Research from 2014 has found that drinking pomegranate juice may increase the quality and motility of sperm. Motility is the movement that sperm needs to reach the egg.13. Endurance and sports performanceAccording to a 2018 review, compounds present in pomegranate may help improve exercise performance and help with post-exercise recovery.In a 2019 investigation, cyclists who consumed pomegranate took significantly longer to reach a point of exhaustion than those who did not.14. DiabetesIn the Middle East, people traditionally consider pomegranate a medicinal plant and treatment for diabetes, and some evidence supports this.Some older research suggests that the antioxidant activity in pomegranate could benefit people with type 2 diabetes. Specifically, there was evidence that compounds in pomegranate could help lower fasting blood glucose levels.However, a 2020 review did not find that pomegranate extract had any benefit for people with type 2 diabetes.One pomegranate contains around 39 grams of sugar. If a person with diabetes wishes to consume pomegranate juice, they should do so while keeping their glucose levels within limits agreed with a doctor.15. Wound healingSome researchers have used the flowers and extract of pomegranate to heal wounds, noting a significant decrease in the size of wounds treated in this way.They also observed that the structure of the new skin was well-formed and that there were few inflammatory cells in the area.This experiment did not involve drinking pomegranate juice, but it is further evidence of the pomegranate’s healing properties.Frequently asked questionsHere are some questions people often ask about pomegranate.Is it good to drink pomegranate juice every day?Some scientists have suggested including pomegranate juice as a routine part of the diet, as it has cardiovascular and other benefits.How much pomegranate juice should you drink per day?Most people can safely drink a serving of pomegranate juice most days as part of a varied diet.However, anyone with a health condition should check first with a doctor that it is safe for them to increase their consumption of this juice.One serving is 1 cup of 100% juice.What are the side effects of pomegranate juice?Pomegranate juice is safe for most people to consume.However, the National Center for Complementary and Integrative Health notes that the root, stem, and peel contain substances that may be harmful. Some people have reported diarrhea and allergic reactions.Can people with diabetes drink pomegranate juice?Pomegranate juice may have benefits for individuals with diabetes. However, a person should check with a doctor to ensure it is safe to consume within their meal plan.They should also check that canned or bottled pomegranate juice does not contain added sugar.What is the best time to eat pomegranate?In the United States, pomegranates grow in California. The Pomegranate Council calls them “the jewel of autumn,” as this is when they are in season.Is pomegranate juice good for your kidneys?Pomegranate juice can have a positive effect on blood pressure, which in turn might benefit kidney health. However, according to the National Kidney Foundation, some people with kidney disease may need to limit their intake of pomegranates. What does pomegranate juice do for your body?Pomegranate juice can benefit the body in numerous ways. It can provide the body with antioxidants and nutrients such as vitamin E, vitamin K, and magnesium. Pomegranate juice may also help to manage inflammatory conditions, support heart health, and lower blood pressure.What is the best time to drink pomegranate juice?Drinking pomegranate juice in the morning can help provide a person with energy to start the day. Some people choose to drink it as part of a healthful breakfast. However, pomegranate juice can provide numerous health benefits regardless of what time of day a person chooses to drink it.SummaryPomegranate is a fruit that may have various health benefits. Its antioxidant properties can boost overall health and may help reduce the risk of some conditions.It is best to check with a doctor before increasing the amount of pomegranate juice a person consumes to make sure it will not interfere with any medications they are taking.People with diabetes should check with a doctor about the safest way to incorporate pomegranate into the diet.Read the article in Spanish. Last medically reviewed on May 26, 2022Nutrition / DietComplementary Medicine / Alternative MedicineHow we reviewed this article:SourcesMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Abu-Odeh, A. M., et al. (2021). Middle East medicinal plants in the treatment of diabetes: A review.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7867005/Agarwal, A., et al. (2014). Effect of oxidative stress on male reproduction.http://synapse.koreamed.org/DOIx.php?id=10.5534/wjmh.2014.32.1.1Agarwal, A., et al. (2012). The effects of oxidative stress on female reproduction: A review.http://link.springer.com/article/10.1186/1477-7827-10-49Almuhayawi, M. S., et al. (2020). The potential role of pomegranate and its nano-formulations on cerebral neurons in aluminum chloride induced Alzheimer rat model.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7296487/Ammar, A., et al. (2018). Effects of pomegranate supplementation on exercise performance and post-exercise recovery in healthy adults: A systematic review.https://pubmed.ncbi.nlm.nih.gov/30350760/Aviram, M., et al. (2012). Pomegranate protection against cardiovascular diseases.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3514854/Banihani, S., et al. (2013). Pomegranate and type 2 diabetes [Abstract].https://pubmed.ncbi.nlm.nih.gov/23684435/Bookheimer, S. Y., et al. (2013). Pomegranate juice augments memory and fMRI activity in middle-aged and older adults with mild memory complaints.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3736548/Danesi, F., et al. (2017). Could pomegranate juice help in the control of inflammatory diseases?https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622718/Ghoochani, N., et al. (2016). The effect of pomegranate juice on clinical signs, matrix metalloproteinases and antioxidant status in patients with knee osteoarthritis [Abstract].https://pubmed.ncbi.nlm.nih.gov/26804926/Howell, A. B., et al. (2013). The pomegranate: Effects on bacteria and viruses that influence human health.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3671682/Jandari, S., et al. (2020). The effect of pomegranate (Punica granatum) supplementation on metabolic status in patients with type 2 diabetes: A systematic review and meta-analysis [Abstract].https://pubmed.ncbi.nlm.nih.gov/32951728/Mahdavi, A. M., et al. (2021). Potential effects of pomegranate (Punica granatum) on rheumatoid arthritis: A systematic review [Abstract].https://pubmed.ncbi.nlm.nih.gov/33400368/Pomegranate. (2020).https://nccih.nih.gov/health/pomegranate/at-a-glancePomegranates. (n.d.).https://www.kidney.org/atoz/content/pomegranatesPomegranates, raw. (2019).https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrientsProstate cancer, nutrition, and dietary supplements (PDQ)–health professional version (2022).https://www.cancer.gov/about-cancer/treatment/cam/hp/prostate-supplements-pdq#section/_162Rasheed, Z. (2016). Intake of pomegranate prevents the onset of osteoarthritis: Molecular evidences.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4825888/Sahebkar, A., et al. (2016). Effects of pomegranate juice on blood pressure: A systematic review and meta-analysis of randomized controlled trials [Abstract].https://pubmed.ncbi.nlm.nih.gov/27888156/Salles, T. S., et al. (2021). Virucidal and antiviral activities of pomegranate (Punica granatum) extract against the mosquito-borne Mayaro virus.https://parasitesandvectors.biomedcentral.com/articles/10.1186/s13071-021-04955-4Scaioli, E., et al. (2019). Pomegranate juice to reduce fecal calprotectin levels in inflammatory bowel disease patients with a high risk of clinical relapse: Study protocol for a randomized controlled trial.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6554985/Stone, W. L., et al. (2022). Biochemistry, antioxidants.https://www.ncbi.nlm.nih.gov/books/NBK541064/Subash, S., et al. (2014). Pomegranate from Oman alleviates the brain oxidative damage in transgenic mouse model of Alzheimer's disease.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4220500/Torregrosa-García, A., et al. (2019). Pomegranate extract improves maximal performance of trained cyclists after an exhausting endurance trial: A randomised controlled trial.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6521089/Trade. (n.d.).https://pomegranates.org/trade/What foods are in the fruit group? (n.d.).https://www.myplate.gov/eat-healthy/fruitsWhat’s new in prostate cancer research? (2021).https://www.cancer.org/cancer/prostate-cancer/about/new-research.htmlYuan, T., et al. (2015). Pomegranate’s neuroprotective effects against Alzheimer’s disease are mediated by urolithins, its ellagitannin-gut microbial derived metabolites.https://pubs.acs.org/doi/10.1021/acschemneuro.5b00260Zarfeshany, A., et al. (2014). Potent health effects of pomegranate.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4007340/Share this articleMedically reviewed by Jared Meacham, Ph.D., RD, CSCS — By Mandy Ferreira — Updated on January 26, 2024Latest newsPVC, other microplastics found in clogged arteriesA natural compound derived from broccoli may help prevent and treat strokeA 'DNA diet' may help reduce type 2 diabetes risk, new study arguesCould an intervention as simple as eye drops treat eye damage in diabetes?How and why does gut health influence heart health?Related CoverageCan you eat pomegranate seeds?Medically reviewed by Adrienne Seitz, MS, RD, LDNPomegranate seeds are safe to eat and rich in antioxidants, fiber, and many vitamins. Learn more here.READ MOREWhat to know about orangesOranges may help lower the risk of stroke, support the heart and skin, and aid diabetes management. In this article, learn more about the many health…READ MOREWhat are the health benefits of mandarin oranges?Medically reviewed by Adrienne Seitz, MS, RD, LDNThis article explores how mandarin oranges differ from other types of oranges, their nutritional profile, health benefits, and how to store themREAD MOREEight low-sugar fruitsMedically reviewed by Natalie Butler, R.D., L.D.Eating fruit can help ensure a person gets enough fiber, vitamins, and minerals. However many fruits are high in natural sugars and may not be…READ MOREDrinking 2 servings of sugary drinks like soda per week may harm heart healthREAD MOREAbout UsContact UsTerms of UsePrivacy PolicyPrivacy SettingsAdvertising PolicyHealth TopicsHealth HubsMedical AffairsContent IntegrityNewsletters© 2024 Healthline Media UK Ltd, Brighton, UK. All rights reserved. MNT is the registered trade mark of Healthline Media. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. See additional information.© 2024 Healthline Media UK Ltd, Brighton, UK. All rights reserved. MNT is the registered trade mark of Healthline Media. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. See additional information.AboutCareersAdvertise with usOUR BRANDSHealthlineMedical News TodayGreatistPsych CentralBezzy

The Health Benefits of Pomegranates

Health Benefits of PomegranatesHealth EssentialsHealth LibraryFind a DoctorMake an AppointmentNewsCareersContact UsAdvertisementAdvertisementAdvertisementJune 12, 2022The Health Benefits of PomegranatesPomegranates and natural pomegranate juice have anti-cancer propertiesNo doubt, they’re beautiful. Whether whole or simply a container of fresh ruby-red arils, pomegranates tend to grab your eye as you’re walking through the produce aisle. But their appeal isn’t just skin deep when you consider all the benefits they offer.AdvertisementCleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. PolicyRegistered dietitian Julia Zumpano, RD, LD, shares why these juicy, delectable fruits can be a great addition to your diet — and why the seeds are just as good as the juice.Is there a difference between pomegranate juice and seeds?Pomegranate seeds and juice directly from the fruit are always better than bottled juice, but both have their benefits. If you want to consume less sugar, instead of drinking bottled pomegranate juice, break the pomegranate open and eat the fruit on the inside. But be warned, there’s a trick to cutting the fruit open properly.Here’s an easy way to peel a pomegranate:Hold the pomegranate so the protruding stem end faces one side. Slice away a wide swath of the crown with the stem in the middle. Then turn the fruit so the cut edge is on top.You’ll see a set of sections that radiate from the top; a second set radiates from the stem end. The two sets are divided by a ridge running around the pomegranate about two-thirds of the way down from the top.Slice the pomegranate skin along the ridges that run from the top to the bottom and along the horizontal ridge. Try to score through the skin as deep as the white membrane and avoid slicing into the seeds.Then, using your fingers, gently pull the pomegranate apart. It will fall into a star shape, like a blossom. Spoon out the juicy seeds to eat and discard the white membrane, which has a bitter taste.Health benefits of pomegranatesNow that you know how to slice and dice pomegranates, here’s the rundown on some of their benefits.They’re high in antioxidantsAntioxidants are substances that help protect cells from environmental toxins such as pollution and cigarette smoke. Antioxidants are known to help prevent and repair DNA damage that can lead to cancer. Pomegranate juice alone won’t keep cancer at bay, but studies suggest it may be a nutritious addition to a healthy, plant-based diet such as the Mediterranean diet.They may benefit prostate healthSome research found that components in pomegranate juice helped inhibit the movement of cancer cells by weakening their attraction to a chemical signal that promotes the spread of cancer.AdvertisementResearchers from the University of California at Los Angeles found that pomegranate juice appeared to suppress the growth of cancer cells and decrease cancer cell death in men and those assigned male at birth who’ve had preliminary treatment for prostate cancer.“There are some studies with pomegranate that suggest a role in slowing the growth of prostate cancer,” Zumpano says. “But it should be noted that the studies suggest pomegranate juice and pomegranate fruits should be part of a healthy plant-based diet.”Other studies suggest pomegranate peel extract has anti-cancer properties and that pomegranate peels could be used for additional medicinal properties.They promote heart healthPomegranates have been used for thousands of years as an Ayurvedic medicinal food because of their antioxidant properties. Oxidative stress is related to many chronic diseases including diabetes and heart diseases. Because of its antioxidant properties, some studies have discovered pomegranates can improve oxidative stress factors and, therefore, positively impact these conditions.In a 2022 comprehensive review of 10 of the most commonly available fruits and their effects on cardiovascular diseases, researchers noted pomegranates and pomegranate juice can have significant benefits for improving a number of heart conditions like high blood pressure, coronary artery disease and atherosclerosis.Another 2021 study conducted on rats showed that pomegranate juice reduced the concentration of LDL, the “bad” cholesterol that forms plaque, by 39%, and indicated that it increased the concentration of HDL, the “good” cholesterol, by 27%.Advertisement“There are some studies that show pomegranates may help to prevent plaque buildup in your arteries,” Zumpano says. “If heart disease runs in your family, it might make sense to add pomegranate to your diet.”Are pomegranates healthy?All signs point to yes: Pomegranates are healthy when incorporated into a heart-healthy diet. Consider sprinkling them atop your salads, oatmeal, quinoa or yogurt. Pomegranates also complement poultry such as chicken and turkey dishes.Half of a pomegranate is considered one serving of the fruit, which is in season from October through January. So, you have plenty of time to create or try a recipe or two.AdvertisementAdvertisementAdvertisementRelated ArticlesMarch 1, 20245 Health Benefits of LettuceLettuce is a versatile vegetable loaded with antioxidants and good-for-you nutrientsFebruary 26, 2024Do Men and Women Really Have Different Nutrition Needs?When it comes to getting proper nutrition, your assigned sex can play a role — but there’s more to it than thatFebruary 16, 20247 Reasons You Should Eat More SpinachVitamin-packed and antioxidant-rich, spinach can benefit your brain, eyes, blood and moreNovember 29, 2023The Benefits of Holy Basil (Tulsi)This herb offers different potential benefits from the basil you find in pestoNovember 15, 2023Nitrates and Nitrites: What Are They and What Foods Have Them?These naturally occurring chemicals may cause health issues when added to some foodsNovember 2, 2023What You’re Losing When You’re JuicingJuicing removes beneficial fiber from fruits and veggies and raises your blood sugarJuly 23, 2023The Health Benefits of Bitter MelonFrom managing blood sugar to lowering cholesterol, this fruit is a jack-of-all-tradesJuly 2, 2023Mango-licious: The Top 6 Health Benefits of MangoA mango a day may help keep hunger and bloating awayTrending Topics25 Magnesium-Rich Foods You Should Be EatingA healthy diet can easily meet your body’s important demands for magnesiumHeart Rate Zones ExplainedA super high heart rate means you’re burning more than fatWhat To Eat If You’ve Been Diagnosed With PrediabetesType 2 diabetes isn’t inevitable with these dietary changesAdFacebookTwitterYouTubeInstagramLinkedInPinterestSnapchatHealth EssentialsHomeAbout Cleveland ClinicCareers at Cleveland ClinicGivingOffice of Diversity & InclusionCommunity OutreachResearch & InnovationsHealth LibraryFree Health eNewslettersResources for Medical ProfessionalsMedia RelationsSite Information & PoliciesSend Us FeedbackAbout this WebsiteAdvertising PolicySocial Media PolicyCopyright, Reprints & LicensingWebsite Terms of UseWebsite Privacy PolicyNotice of Privacy PracticesNon-Discrimination NoticeResourcesMobile AppsPodcasts9500 Euclid Avenue, Cleveland, Ohio 44195 | 800.223.2273 | © 2024 Cleveland Clinic. 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Pomegranates 101: A Complete Guide

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Diet & NutritionPomegranates 101: A Complete GuideByMoira LawlerMedically ReviewedbySylvia E. Klinger, DBA, MS, RD, CPTon March 7, 2024DefinitionNutritionJump to More TopicsBenefitsWeight LossSelect and StoreHow to EatRisksSummaryPomegranate seeds, called arils, are the part of the fruit that most people eat.Adobe StockPomegranates may seem intimidating, as fruits go. But breaking through that tough skin to get to the succulent, ruby-red arils (the seeds and the juice around them) is worth the effort because of the many health benefits that lie within.Those sweet-tart pomegranate arils can help keep your body healthy and disease-free. Plus, they may be just what you need to add a punch of flavor to everything from your salad to your seltzer.Let’s explore the pomegranate — its history, what makes it so healthy, and how to add it to your diet.Common Questions & AnswersIs it safe to eat pomegranate seeds?Yes, you can eat pomegranate seeds. Indeed, the arils, or seeds, are the part of the pomegranate that most people eat.Is it good to drink pomegranate juice every day?It’s perfectly fine to enjoy an 8-ounce serving each day. Just check the label on the juice you’re buying to make sure it doesn’t contain added sugars. One cup has about 135 calories and counts toward your fruit intake for the day.Why are pomegranates good for you?Pomegranates deliver nutritional benefits, including antioxidants, which help prevent or delay cell damage called oxidations. Antioxidants could be the reason that a diet rich in fruits and vegetables helps ward off health issues.What are some of the benefits of pomegranates?Pomegranates contain high levels of the antioxidant polyphenol, which can help fight unstable molecules in your body called free radicals. Pomegranate in various forms has been linked to better heart health, lower risk of certain cancers like prostate cancer, and improvements with erectile dysfunction.What is pomegranate extract, and is it safe?Pomegranate extract is a concentrated version of pomegranate juice. You may find it in liquid form, but you can also find it in a supplement or powder. Note that the U.S. Food and Drug Administration doesn’t regulate any supplements, so there isn’t any oversight on the quality and safety of the product. Keep that in mind and approach juices and supplements with caution.What Is a Pomegranate? And How Did It Become a Superfood?The pomegranate fruit is best known for the jewel-like arils embedded within its leathery red rind.[1] The pomegranate, which grows on a pomegranate tree, originally came from Iran and northern India, and now the fruit can be found all over the world. In ancient times, pomegranates represented fertility, and the fruit has been depicted many times in art throughout history.[2]A few centuries ago, the fruit was brought over to North America, and it now grows in California and Arizona.[3] Nearly every part of the pomegranate has been researched for potential health benefits, and thanks to promising evidence that it can help with various conditions, it has increased in popularity. These days, you’ll easily find pomegranate in the form of supplements, juice, powders, extracts, and, of course, the fruit itself.

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Pomegranate Nutrition FactsPomegranate arils are packed with nutrients and antioxidants, substances that can help prevent or delay damage within the cells, according to MedlinePlus.[4] In fact, according to research, pomegranate juice has 3 times as many antioxidants as other antioxidant-rich beverages, such as green tea and red wine.[5]Pomegranate arils have plenty of other nutrients, too, and are a great addition to your daily recommended serving of fruit, according to the U.S. Department of Agriculture (USDA) MyPlate guidelines. Here’s the nutritional profile for a ½-cup serving of pomegranate seeds, according to the USDA:[6]72 calories16 grams (g) carbohydrates12 g sugar3.5 g fiber205 milligrams (mg) potassium9 mg vitamin C14 micrograms (mcg) vitamin K33 mcg folate9 mg calcium205 mg potassiumHow to Cut It: PomegranateEveryday Health staff nutritionist Kelly Kennedy, RDN, shows you how to cut a pomegranate.Next up video playing in 10 secondsPotential Health Benefits of PomegranatesCurrently, there isn’t a lot of strong scientific evidence concerning the effects of pomegranate on human health, and more rigorous research is needed to confirm any further benefits. But the studies that have been done show that pomegranate and pomegranate juice are promising in the following areas:They’re rich in antioxidants. Pomegranates gained a reputation as a superfood based on their high levels of antioxidants, including flavonoids, anthocyanins, and ellagitannins. Antioxidants have many proven benefits, as they help prevent cellular damage caused by disease and aging.[7]They have anti-inflammatory properties. In part because of all those antioxidants, pomegranates have been shown to reduce cellular inflammation and thus may play a role in inflammatory diseases, including ulcerative colitis, Crohn’s disease, and rheumatoid arthritis, according to a review from 2023.[8]They may benefit cardiovascular health. In animal studies and small clinical trials, supplementing with pomegranate was shown to decrease blood pressure and improve artery health.They could ward off type 2 diabetes. Some research from 2022 showed that pomegranate juice has an antidiabetic effect and may increase insulin sensitivity. It has also been shown, in small studies of people with diabetes, to reduce fasting blood glucose.[9]They could protect against dementia. Several small preclinical and clinical studies indicate that pomegranate supplements have neuroprotective effects that could help prevent Alzheimer’s disease, according to research from 2023.[10]They have antibacterial and antiviral properties. Research indicates that pomegranate juice may inhibit certain viruses, including COVID-19. In one randomized controlled clinical study of 182 people with COVID-19, those who drank 200 milliliters (about 7 ounces) of pomegranate juice three times a day and took sumac, another natural antiviral, reported reduced symptoms of fever, cough, diarrhea, taste and smell alteration, abdominal pain, and nausea compared with those who did not supplement. More research is needed, but the results are promising.[11]Can Pomegranates Help With Weight Loss?Significantly increasing your intake of pomegranates doesn’t necessarily mean you’ll slim down overnight. There hasn’t been much data or research showing that pomegranates contribute to weight loss, and the studies that hint there could be a link were very small or not significant enough to draw conclusions from.That said, pomegranates are part of a healthy diet and may aid in weight loss efforts because they contain fiber, which contributes to feelings of fullness. You may end up eating less as a result and might therefore lose weight, according to the U.S. Food and Drug Administration (FDA).[12] They could be especially beneficial for weight loss when eaten instead of candy or dessert.

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How to Select and Store PomegranatesPomegranates are usually harvested between August and November in California, but they can be stored for up to four months, which is why you may see the fruit in grocery stores through January.[13] Here is what you need to know about selecting pomegranates and storing them after you get them home.SelectionWhen you’re eyeing a pomegranate in whole fruit form at the store (it’ll be in the produce section), look for a deep red-colored peel on a round fruit that seems heavy for its size. Look for glossy, blemish-free skin without bruises. Scratch it gently. If it’s soft and somewhat easy to scratch, it’s likely ripe.The fruit itself should be a slightly squared-off sphere. A pomegranate with this shape means the seedlings inside the fruit have reached their juiciest potential.[14]StorageWhen you get the pomegranate home, keep it away from direct sunlight. It’s best to keep it in a cool, dry place. Or you can store it in your refrigerator for up to two months.Then, it’s time to get to the edible portion of the fruit. Once you crack open the skin with a sharp knife and extract the arils or juice, keep them in the refrigerator and enjoy within five days. Or, if you’re not ready to eat them yet, you can store the arils in an airtight container in the freezer for up to one year.How to Prepare and Eat a PomegranateThe pomegranate isn’t something you’ll want to bite into. Rather, you’ll need to cut through the skin to get to the flesh and extract the arils. Before you do that, though, put on a pair of gloves and an apron, because pomegranates are messy and can easily stain whatever you’re wearing. Trim off the crown end of the fruit, which is the end that sticks out more than the other.Next, you’ll score the skin of the pomegranate a total of three or four times until you can easily break it into smaller pieces. Place the pieces of the fruit in a bowl of water and use your hands to deseed and release the arils from the rind. The arils will sink to the bottom of the bowl. When you’ve extracted all the arils in the fruit, toss the rind, which should be floating at the top of the bowl, and strain the rest of the bowl’s contents until you’re left with only the arils.You can enjoy the arils as is, or you can place them in a blender to release their pulp and juices. After a few pulses (don’t blend too long or the juice will become cloudy), strain the juice from what’s left of the seeds and enjoy.[15]Pomegranate seeds can add tart flavor to salads, yogurt, and oatmeal, and are used in smoothies and other recipes. The juice can be enjoyed straight, blended into smoothies, or mixed into mocktails, cocktails, salad dressings, and sauces.Potential Health Risks of PomegranatesPomegranates and their various forms are generally very healthy and safe. That said, it’s good to be aware of the following.Side EffectsIf you are buying pomegranate juice rather than making your own fresh, it may contain added sugars or other sweeteners, which can take away from its health benefits. In addition to added sugars, sometimes pomegranate juice in the grocery store can be mixed with other juices. While this doesn’t detract from the health benefits, check the ingredients if you want pomegranate juice in its purest form.Pomegranate juice sometimes interacts negatively with medications, including blood thinners and drugs that treat high cholesterol and high blood pressure. It’s smart to check with your doctor before deciding to take any form of pomegranate regularly so they can advise on safety.[16]Is It Possible to Be Allergic to Pomegranate?There’s a chance that some people may develop allergic reactions when they eat pomegranates. They’ll usually display classic signs of an allergy, such as itchy eyes or difficulty breathing. If you notice that’s the case, consult your healthcare provider immediately.

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SummaryAlthough pomegranates have only been grown in the United States for a little more than a century, they’ve become increasingly popular because of their high levels of antioxidants, fiber, and great taste. Enjoying them while they can be found fresh can help you reap those benefits.Editorial Sources and Fact-CheckingEveryday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.SourcesPomegranate. National Center for Complementary and Integrative Health. August 2020.Meagher J. Food and Drink in European Painting, 1400–1800. The Metropolitan Museum of Art. May 2009.Pomegranate. California Rare Fruit Growers. Antioxidants. MedlinePlus. December 26, 2017.Gil MI et al. Antioxidant Activity of Pomegranate Juice and Its Relationship With Phenolic Composition and Processing. Journal of Agricultural and Food Chemistry. October 2000.Pomegranates, Raw. U.S. Department of Agriculture. April 1, 2019.Champion C. Health Benefits of Pomegranates Extend Throughout the Body. UCLA Health. March 18, 2022.Benedetti G et al. An Overview of the Health Benefits, Extraction Methods and Improving the Properties of Pomegranate. Antioxidants. July 2023.Olvera-Sandoval C et al. Potential Mechanisms of the Improvement of Glucose Homeostasis in Type 2 Diabetes by Pomegranate Juice. Antioxidants. March 2022.Ullah A et al. A Review of Pomegranate Supplementation: A Promising Remedial Avenue for Alzheimer’s Disease. Heliyon. November 2023.Forouzanfar F et al. The Effect of Pomegranate Juice and Sumac Consumption in the Treatment of Outpatients With COVID-19. Mediators of Inflammation. November 30, 2022.Questions and Answers on Dietary Fiber. U.S. Food and Drug Administration. December 17, 2021.Pomegranate. University of California, Davis. Bryant KM. Pomegranate Fruit Uses, Recipes and Storage. University of Florida. How to Seed and Juice a Pomegranate. Tori Avey. September 5, 2022.Pomegranate. Mount Sinai. Show LessNEWSLETTERSSign up for our Diet and Nutrition Newsletter!Enter your emailSubscribeBy subscribing you agree to the Terms of Use and Privacy Policy.

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