12 Benefits Of Pomegranate For Your Health

Medically reviewed by Maria Sarino, MD FACT CHECKED

Pomegranates are a sac of tiny, juicy, reddish, and delicious seeds called arils. These arils are highly nutritious, with several essential vitamins, mineral, and compounds that makes pomegranate a superfood.

Thus, regular pomegranate consumption could help improve heart, urinary, cognitive, and digestive health. Besides, the fruit may help athletes and fitness enthusiasts by improving exercise endurance and energy levels.

This article covers a few vital health benefits offered by pomegranates that you could consider before adding pomegranates to your diet.

Benefits Of Pomegranate For Your Health

Pomegranates may offer the following health benefits that might give you enough reasons to consume them-

  1. Rich Source Of Antioxidants

    Pomegranates are an excellent source of several antioxidants and polyphenolic compounds essential for numerous health benefits. Some of these compounds include anthocyanins, hydrolyzable tannins, and punicalagin.

    Generally, due to the body’s metabolism, other bodily functions, and exposure to toxins, the body’s ROS levels increase, which causes oxidative stress, thus, increasing the risk of inflammation and cell damage.

    The polyphenols, or antioxidants in pomegranate, may help lower the ROS (reactive oxygen species) levels and protect the body from cellular damage.

  2. May Lower Inflammation

    Inflammation is an immunological response to several infections and injuries. Generally, these inflammatory responses are short-termed to eliminate the infectious agents or prevent the wound from severity.

    But, untreated or long-term inflammatory responses may lead to several chronic conditions like arthritis, type-2 diabetes, etc.

    Pomegranates could be a natural treatment for inflammatory responses. The fruit contains some antioxidants, especially punicalagin, that possess anti-inflammatory properties, thus lowering symptoms.

    Moreover, pomegranates may help reduce the inflammatory markers responsible for inflammation.

    Pomegranates could benefit people with neuroinflammatory and neurodegenerative disorders. The fruit may slow the disease progression and lower the risk of developing such diseases.

  3. May Keep The Skin Healthy

    Consuming or applying pomegranate could help keep the skin healthy and glowing. The fruit contains sufficient Vitamin C, a vital nutrient to heal dull and dry skin.

    Pomegranate’s edible part contains up to 78% water; hence, consuming pomegranate would keep the skin hydrated and fresh.

    Besides the water content, the fruit contains several antioxidants that protect the skin against free radicals and prevents premature aging. 

  4. May Protect The Heart

    Pomegranates are a healthy food option for heart patients. Regular pomegranate juice consumption could benefit people suffering from high blood pressure, a significant cause of heart disease.

    Generally, pomegranate’s antioxidants and anti-inflammatory properties help lower stress and inflammation in the arteries, resulting in controlled blood pressure.

    These antioxidants may prevent atherosclerosis, a condition in which plaque or fatty deposits build up around the arteries that narrow them, resulting in high blood pressure.

    Additionally, pomegranate may reverse the atherosclerosis lesions by increasing nitric oxide synthase and preventing nitric oxide’s oxidative destruction.

    Besides lowering blood pressure, the fruit might help in reducing LDL or bad cholesterol levels in the blood which could help in keeping the heart healthy.

  5. May Keep Urinary Or Excretory System Healthy

    High concentrations or deposition of certain minerals leads to the formation of kidney stones. Here, pomegranates could benefit consumers by lowering the risk of developing kidney stones.

    Regular pomegranate consumption may help regulate the concentrations of certain minerals, like calcium, phosphates, oxalates, etc., in the blood, significantly contributing to kidney stone development.

  6. Good Source Of Fiber

    Pomegranate arils are highly fibrous; hence, they are an excellent food option to meet an individual’s fiber needs.

    It is believed that a cup of arils is sufficient enough to fulfill 15% of the daily recommended value of fiber.

    Pomegranates contain insoluble fiber that is considered healthy for the digestive system. These insoluble fibers do not completely dissolve in water; thus, they make the stool bulky.

    Moreover, these fibers help balance blood sugar levels and avoid uncontrolled spikes.

    Consuming fiber-rich food could help stay full and satiated with minimum food consumption. It may prevent untimely hunger and overeating.

  7. Good For Digestive Health

    Pomegranates could help boost an individual’s digestive health. Pomegranate is an excellent source of B-complex vitamins that help convert fat, carbohydrates, and proteins into energy.

    Moreover, the fruit contains sufficient insoluble fibers that may help improve digestion and treat constipation problems.

    Besides the nutrients, pomegranates could help boost your gut bacteria, like Lactobacillus, Bifidobacterium, etc., population.

    Fiber is an excellent food option for these gut bacteria; thus, consuming pomegranates supply sufficient food to these bacteria.

  8. May Prevent Certain Cancer

    Pomegranate’s anti-inflammatory properties and antioxidant content could help treat certain cancers. It is assumed that consuming pomegranate extract or raw fruit may kill cancer cells and slow their growth.

    Generally, pomegranates could be considered a natural treatment for people who have liver cancer. Pomegranate consumption may minimize tumor growth in the early stages of the tumor.

  9. May Prevent Brain Disorders

    Pomegranates are a healthy food to boost the brain’s health. They contain a unique compound called ellagitannins that acts as an antioxidant and may prevent the brain cells from oxidative stress and damage, thus, extending the brain cell’s survival.

    Moreover, ellagitannins produce another compound in the gut called urolithin, which could be responsible for lowering inflammation and delaying the onset of cognitive disorders.

    Hence, you may consume pomegranates regularly which might avoid certain brain disorders like Alzheimer’s disease and Parkinson’s disease.

  10. May Boost Exercise Endurance And Recovery

    Pomegranates may boost an individual’s exercise endurance, thus, allowing them to perform workouts for an extended period.

    Consuming pomegranate or pomegranate extract before a workout session would supply polyphenols that may help increase the exhaustion time.

    Pomegranates could also help during muscle recovery by reducing muscle soreness and boosting blood flow post-workout.

    The fruit’s nitric oxide content helps widen the blood vessels that improves blood flow and delays fatigue. The fruit contains potassium, an essential electrolyte to boost muscle and nerve function.

  11. May Boost Hemoglobin Levels

    Pomegranates are considered an excellent fruit for hemoglobin and may also support blood clotting. The fruit contains sufficient Vitamin K to facilitate faster blood clotting.

    It is believed that half a cup of pomegranate arils is enough to meet the 20% of daily Vitamin K value.

    Vitamin K is a fat-soluble micronutrient that improves blood clotting. But, you should consult a doctor to regulate Vitamin K consumption while on anticoagulant medicines.

    Besides Vitamin K, the fruit contains Vitamin C, an essential nutrient for iron metabolism. Pomegranate’s high Vitamin C content makes our body absorb sufficient iron that helps boost hemoglobin levels.

  12. May Improve Fertility And Testosterone Levels

    Pomegranate juice consumption could be beneficial in improving men’s and women’s fertility. Pomegranate consumption significantly lowers stress and cortisol levels and enhances sex drive.

    Moreover, the fruit may help boost the testosterone levels essential for men’s fertility.

    Besides improving fertility, pomegranates could treat fertility conditions like erectile dysfunction. The antioxidants help reduce oxidative stress and inflammation that may cause erectile dysfunction.

    Additionally, pomegranates boost sperm health and quality and minimize abnormal sperm production.

    Pomegranate juice could benefit women with PCOS (polycystic ovarian syndrome) by controlling their sex hormone levels but more research is required for the same.


Pomegranate is a healthy fruit that every healthcare specialist recommends to keep an individual healthy. The delicious fruit contains several essential nutrients responsible for preventing and treating several health conditions.

Thus, pomegranates are a nutrient powerhouse and you could get fiber, minerals, and other nutrients that could support your heart, digestive and overall health. 

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