Pomegranate benefits and safety

Pomegranate may take some effort to peel but its juicy red seeds can make the effort worthwhile.  Besides its sweet and slightly tangy taste this fruit is packed with nutrients and plant compounds that may support overall health.

Pomegranate has been part of human diets for thousands of years and researchers have studied its possible health benefits.

Rich in Antioxidants

Pomegranate seeds contain polyphenols, a group of plant compounds with antioxidant properties. Antioxidants help protect cells from damage caused by unstable molecules known as free radicals.

Pomegranate also contains flavonoids which may support heart health and help protect the body from oxidative stress.

A good source of fibre

Half a cup of pomegranate seeds provides around 5 grams of fibre.  Fibre supports healthy digestion and may help prevent constipation.

It can also help you feel full for longer which may reduce unnecessary snacking. Fibre may also support healthy blood sugar levels when included as part of a balanced diet.

May support oral health

Some compounds found in pomegranate may have antibacterial properties. Early research suggests that pomegranate may help reduce certain harmful bacteria in the mouth.

However it should not replace regular brushing, flossing or dental care.

Provides Vitamin C

Pomegranate seeds also provide vitamin C, an important nutrient that the body cannot produce on its own.

Vitamin C works as an antioxidant and supports the immune system. It is also involved in several important body functions, including the production and use of proteins.

May support healthy blood flow

Pomegranate contains plant compounds that may support the body’s nitric oxide system. Nitric oxide helps blood vessels relax and widen which can support healthy blood flow.

Some research has also examined pomegranate juice for its possible effect on blood pressure.

May help protect against cell damage

Because pomegranate is rich in antioxidants, researchers are interested in its possible role in protecting cells from oxidative stress.

Some early studies have explored whether pomegranate compounds may have protective effects against certain types of cancer.  However much of this research has been conducted in animals or in laboratory settings so more human research is needed.

Pomegranate should not be considered a treatment or cure for cancer.

May help reduce inflammation

Pomegranate contains antioxidants and other plant compounds that may help reduce inflammation in the body.

Some studies have found that pomegranate juice may affect certain substances linked with inflammation.  Long term inflammation is associated with several health problems, including heart disease and diabetes.

May support heart health

Pomegranate may be good for heart health because of its antioxidant and anti-inflammatory compounds.

Some studies suggest that drinking pomegranate juice may help lower blood pressure in certain people.  However more research is needed to understand how much pomegranate is needed and who may benefit most.

It should not replace prescribed blood pressure or heart medicines.

Provides Potassium

Pomegranate juice can provide potassium an essential mineral needed for normal muscle and nerve function.

Potassium also helps maintain a regular heartbeat.  One cup of pomegranate juice contains about 533 milligrams of potassium.

Possible benefits for kidney health

Kidney stones affect millions of people around the world. Some research has investigated whether pomegranate compounds may help reduce factors linked with kidney stone formation.

However the evidence is still limited, and more research in humans is needed.

May support blood sugar control

Some studies have explored the effects of pomegranate juice on people with type 2 diabetes and insulin resistance.

Early findings suggest it may have some beneficial effects but the evidence is not strong enough to consider pomegranate a treatment for diabetes.

People with diabetes should also remember that fruit juice can contain a significant amount of natural sugar, so whole pomegranate seeds may be a better choice for getting fibre.

May support brain health

Pomegranate contains antioxidants and plant compounds that may help protect cells from oxidative stress and inflammation.

Some early research has examined its possible role in brain health and age-related conditions such as Alzheimer’s disease.  However more human studies are needed before firm conclusions can be made.

Tips

Pomegranate is a nutritious fruit that provides fibre, vitamin C, potassium and antioxidant plant compounds.  Adding the whole fruit to a balanced diet may support digestion, heart health and overall wellbeing.

However pomegranate is not a cure for any disease. People taking regular medicines, especially for blood pressure or other chronic conditions, should speak with a healthcare professional before using large amounts of pomegranate or its juice regularly.