Pomegranate is a fruit with a sweet, tart and tangy taste. Pomegranates, which are low in calories but high in vitamins, minerals and fiber, appear to have many benefits regarding antioxidant support, disease protection, heart health and more.
Fortunately, this healthy and versatile fruit can be easy to incorporate into your diet as a stand-alone snack, a topping for sweet or savory dishes, or an ingredient in a blended sauce or smoothie.
This article discusses the benefits of pomegranate seeds, how you can include them in your diet, and who should avoid them.
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Nutritional Values: A Handful of Pomegranate Seeds
A serving of approximately 100 grams of pomegranate seeds can be a great addition to your diet. Here’s how this breaks down nutritionally:
- Calories: 83
- Fat: 1.17 grams (g)
- Protein: 1.67 g
- Carbohydrates: 18.57 g
- Fiber: 4.3g
- Sugar: 13.7 g
- Potassium: 236 milligrams (mg)
- Magnesium: 12 mg
- Calcium: 10 mg
- Vitamin C: 10.2 mg
- Folate: 38 micrograms (mcg)
Compounds in Pomegranate Seeds
Pomegranate seeds contain polyphenols, which are antioxidant compounds that have anti-inflammatory effects on body cells.
When pomegranate seeds, peel or juice are eaten, they go to the digestive system and large intestine. The colon ferments compounds urolithinsor substances that travel to different parts of the body to provide anti-inflammatory benefits that promote good heart health and disruptive aspects of the aging process.
7 Benefits of Popping Pomegranate Seeds in Your Mouth
Pomegranate and its seeds contain powerful antioxidants that may help protect against inflammation, aging processes, heart disease and some cancers.
Protects Heart Health
Some research indicates that daily consumption of pomegranate juice is a way to lower blood pressure. The fruit is thought to do this by reducing low-density lipoprotein (LDL) cholesterol (“bad cholesterol”) and inflammation linked to developing heart disease and other chronic conditions.
Supports Intestinal Health
Pomegranate may aid digestive health by supporting the gut microbiome, the naturally occurring bacterial environment in the stomach. An animal study found that pomegranate extract helped prevent inflammatory bowel disease (IBD). Experts attribute this to the fact that the compounds and fiber in the fruit help prevent the growth of harmful bacteria in the intestine.
Supports Skin Health
In one study, the skin of participants who consumed pomegranate juice for 12 weeks had greater protection against ultraviolet (UV) light and did not oxidize (or become damaged) as quickly. Skin oxidation occurs when external stressors trigger a breakdown in collagen and skin cell function, leading to skin diseases such as skin cancer.
Improves Memory
The antioxidants in pomegranate appear to help improve memory loss that develops during the aging process. The fruit’s phytonutrients may help reduce oxidative stress in the brain, which may support long- and short-term memory retention.
Other research suggests that some antioxidants in pomegranates may reduce inflammation that contributes to the development of cognitive diseases such as Alzheimer’s disease.
Provides Anticancer Protection
The high antioxidant levels in pomegranate may reduce overall inflammation and slow the growth and spread of existing tumors in the early stages of some cancers. Experts are investigating how the fruit’s extract or supplements could fit into cancer prevention and treatment support.
Reduces Joint Pain
Consuming pomegranate seeds may help reduce swelling or joint pain, thanks to the fruit’s antioxidants and anti-inflammatory effects. Research shows that it may help prevent osteoarthritis, a common type of arthritis due to aging or past injuries, and may even delay or prevent the need for joint replacement. However, more research is needed.
Prevent infection
The polyphenols in pomegranates may help protect against bacteria and viruses, which may include Covid-19. Some studies suggest how certain polyphenols may prevent viruses such as SARS-CoV-2, which causes COVID-19, from infecting human cells.
There is no research to support the assumption that simply eating pomegranates or pomegranate seeds will instantly prevent or cure any virus. More research is needed to learn how polyphenols inactivate viruses and how this could be used pharmaceutically or therapeutically.
Pomegranates contain lignans, which are considered phytoestrogens, a compound similar to the female sex hormone estrogen. Research suggests that the health benefits associated with phytoestrogens may be specifically tailored to women, including a lower risk of developing heart disease, menopausal symptoms, osteoporosis, and breast cancer.
Should You Not Eat Pomegranate Seeds?
Pomegranate appears to be quite safe in most forms for healthy people to consume. However, the following people should consult a healthcare professional before adding it to their diet:
- Pregnant or breastfeeding peopleIt is unknown what effect this fruit may have on the developing fetus or baby.
- People taking certain prescription medications (statins, blood thinners, and medications that lower blood pressure): Pomegranate may affect the absorption of medications in the body or cause other unwanted side effects.
- People with diabetes: The seeds of the fruit contain higher amounts of sugar and carbohydrates than other fruits.
A small group of people may experience digestive symptoms such as diarrhea. Otherwise, consuming pomegranate seeds does not appear to have many common side effects.
How to Cut Whole Pomegranates and Collect the Seeds?
While the health benefits are worth it, pomegranates aren’t a grab-and-go snack and the seeds can be difficult to cut out.
If you want to try cutting pomegranates, follow these guidelines from various food experts:
- Cut the fruit in half horizontally.
- Hold both halves upside down over a bowl and tap with a tool until the seeds fall out.
- Drain off any liquid or excess that comes with the seeds.
Once you’ve removed the seeds, feel free to eat them by the handful, garnish your salad or oatmeal, or blend them into a smoothie or sauce.
If digging into a pomegranate still seems too time-consuming and complicated, you’ll probably be able to find pre-packaged pomegranate seeds at grocery stores, making snacking on the seeds easier.
Summary
Pomegranate seeds are rich in antioxidants and other important vitamins. They offer numerous anti-inflammatory benefits linked to improved heart health, memory function, cancer protection and more.
Although this fruit and its byproducts are generally considered safe for most healthy adults, consult a healthcare professional before consuming if you are pregnant, breastfeeding, have diabetes, or are taking certain blood pressure-related medications.