What happens to your body when you consume pomegranate seeds or juice

Pomegranate seeds and juice may benefit your health because they contain powerful antioxidants and nutrients. It is often called a superfood and has been used as a traditional medicinal food in some cultures.

1. Supports Heart Health

Pomegranates are thought to improve heart health by reducing inflammation. In a review of eight clinical trials, researchers found that pomegranate juice reduced systolic and diastolic blood pressure in those who drank it.

Another study found that people with heart disease who drank pomegranate juice reduced the frequency and severity of chest pain. They also had lower levels of specific markers indicating better heart health.

2. May Support Urinary Health

Some research suggests that pomegranates may support urinary health. Animal studies have shown that pomegranate juice can help prevent kidney stones. However, experts believe that pomegranates do not affect the formation of kidney stones.

3. May Help Control Blood Sugar

Fruits, including pomegranates, contain natural sugars that can generally be consumed in moderation by people with diabetes. Some studies show that pomegranates may improve fasting blood sugar (glucose) in people with diabetes.

The benefits may also extend to metabolic syndrome, with its hallmarks of insulin resistance, cholesterol problems and high blood pressure, as well as obesity. Some studies suggest a protective effect. This is also the case for steatotic liver disease associated with metabolic dysfunction (MASLD), a common diagnosis along with obesity and diabetes.

4. Promotes Digestive Health

Pomegranates contain a lot of dietary fiber, which can aid digestion. Additionally, the polyphenol antioxidants in the fruit are known to reduce inflammation, which could also improve gastrointestinal health.

In one study, researchers found that mice that consumed pomegranate extract did not develop inflammatory bowel disease (IBD) at the same rate as those that did not consume it. Human studies also suggest benefits for people with ulcerative colitis.

5. May Reduce Cancer Risk

Compounds in pomegranates may have anti-cancer properties. Preliminary research has suggested that pomegranates may play a role in the prevention or treatment of different cancers. Its effects have been studied on the following types of cancer:

6. May Improve Exercise Endurance

Some research suggests that the polyphenols in pomegranates may improve exercise performance. One study found that consuming pomegranate extract increased time to exhaustion in trained cyclists. Researchers also concluded that pomegranate extract could help restore damaged muscles.

7. May Protect Against Cognitive Disease

The antioxidants in pomegranates may help improve memory and cognitive function by protecting nerve cells from oxidative damage. A study of middle-aged and older adults found that those who drank 8 ounces of pomegranate juice daily for a year performed better on memory tests than those in the placebo group.

Substances in the plant’s leaves may also provide benefits, including protective effects against neurological disorders.

Pomegranate Seeds vs Pomegranate Juice

Pomegranate seeds (arils) can be eaten whole. You can also consume the juice and spit out the seeds. However, eating the bark, root, stem, skin, or membranes around the arils can be dangerous.

Pomegranate juice does not provide the same vitamin and fiber content as the arils themselves. However, it still contains healthy antioxidants and nutrients that may provide health benefits. In addition to the antioxidant properties of polyphenols, it contains:

• Small amounts of amino acids
• Sugars, including glucose
• Citric acid and ascorbic acid

Why is pomegranate considered a superfood?

Pomegranates are often described as a superfood because they contain compounds that may reduce the risk of disease. Specifically, pomegranates are a good source of powerful antioxidants, including ellagitannins, punicalagins, and anthocyanins.

These compounds can reduce inflammation and help protect your body from damage caused by free radicals (unstable molecules). The fruit is also rich in fiber and vitamin C.

Pomegranate Nutrition

Pomegranates are nutrient-dense and packed with vitamins and minerals. A cup of pomegranate contains the following:

• Calories: 234
• Fat 3.3 grams (g)
• Protein: 4.71 g
• Carbohydrates: 52.7 g
• Sugars: 38.6 g
• Fiber: 11.3g
• Calcium: 28.2 milligrams (mg)
• Sodium: 8.46 mg
• Vitamin C: 28.8 mg
• Magnesium: 33.8 mg
• Potassium: 666 mg
• Phosphorus: 102 mg
• Folate: 107 micrograms

Who should avoid pomegranates?

Pomegranates are a healthy food choice for most people, but some may want to avoid them. Although side effects are unlikely, some people experience gastrointestinal problems like diarrhea. It is not known what impact the fruit may have on the fetus or baby if you are pregnant or breastfeeding.

It is also important to consider the following risks.

Allergic reactions

If you are allergic to pomegranates, you should not consume this fruit. Symptoms of an allergic reaction may include:

Drug interactions

Pomegranates may interact with certain medications, including:

• Blood pressure medications
• Cholesterol-lowering medications
• Anticoagulants

If you are taking prescription medications, it’s a good idea to talk to your doctor before consuming large amounts of pomegranate fruit or juice.

Diabetes and kidney disease

If you have diabetes or kidney disease, you may need to be careful not to eat too many pomegranates. The fruit is high in potassium, which can be a problem for some people with kidney disease. Pomegranates also contain natural sugars, which may affect blood sugar levels in some people with diabetes.

However, most people suffering from these pathologies do not need to limit their consumption of pomegranates. Talk to your healthcare professional about your specific situation.