What Pomegranate Seeds Can Do for Your Heart, Guts, Skin, and More

Potential benefits of pomegranate seeds and their juice include improved heart, gut, and skin health, as well as improved memory, reduced joint pain, and more.

1. Provides key nutrients

Pomegranate seeds are a fruit with a sweet, tangy and tangy taste. They are low in calories and rich in vitamins, minerals, antioxidants and fiber, hence their health benefits.

A serving of pomegranate seeds is about 1/2 cup (about 3 ounces). Here’s how it breaks down nutritionally:

• Calories: 72
• Fat: 1 gram (g)
• Protein: 1.4 g
• Carbohydrates: 16.3 g
• Fiber: 3.5 g
• Sugar: 12 g
• Potassium: 205 milligrams (mg)
• Magnesium: 10 mg
• Calcium: 9 mg
• Vitamin C: 9 mg
• Folate: 33 micrograms (mcg)

2. May Reduce Inflammation

Pomegranate seeds, skin or juice travel through the digestive tract and colon. The colon ferments the components into urolithinssubstances that provide anti-inflammatory benefits, including disrupting aspects of the aging process and promoting heart health.

Pomegranate seeds also contain polyphenols, called punicalaginswhich are antioxidants with anti-inflammatory properties. Some research has shown that drinking pomegranate juice can reduce certain inflammatory markers.

Reducing inflammation is beneficial because chronic inflammation can contribute to health problems, such as heart disease, type 2 diabetes, and cancer.

3. Protects the heart

Some research suggests that daily consumption of pomegranate juice is a way to reduce blood pressure. The fruit is thought to accomplish this by reducing LDL (“bad”) cholesterol and inflammation, which are linked to the development of heart disease.

4. Supports Gut Health

Pomegranates may contribute to digestive health by supporting the gut microbiome, the natural bacterial environment of the stomach.

An animal study found that pomegranate extract helped prevent inflammatory bowel disease (IBD).

Experts attribute this to the compounds and fiber in the fruit that help prevent harmful bacteria from growing in the gut.

5. Promotes skin health

In one study, after 12 weeks of consuming pomegranate juice, participants’ skin was better protected from exposure to ultraviolet (UV) rays and did not oxidize (or damage) as quickly.

Skin oxidation occurs when external stressors trigger a breakdown of collagen and skin cell function, leading to skin diseases like skin cancer.

6. May Improve Memory

The antioxidants in pomegranates 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 promote long- and short-term memory retention.

Other research suggests that certain antioxidants in pomegranates may reduce inflammation that contributes to the development of cognitive diseases like Alzheimer’s.

7. Provides Anti-Cancer Protection

The high levels of antioxidants in pomegranates may reduce overall inflammation and slow the growth and spread of existing tumors in the early stages of certain cancers.

Experts are studying how the fruit’s extract or supplements might fit into cancer prevention and treatment.

8. May Reduce Joint Pain

Thanks to the fruit’s antioxidants and anti-inflammatory effects, consuming pomegranate seeds can help reduce swelling or joint pain. Research indicates that it may help prevent osteoarthritis, a common type of arthritis linked to aging or previous injuries, and may even delay or prevent the need for joint replacements. However, further research is needed.

9. May Prevent Infection

The polyphenols in pomegranate may help protect against bacteria and viruses, which can also include COVID-19. Some studies suggest that certain polyphenols may prevent viruses like SARS-CoV-2, which causes COVID-19, from infecting human cells.

No research supports the hypothesis that simply eating pomegranate or its seeds will instantly prevent or cure any virus. More research is needed to understand how polyphenols deactivate viruses and how they can be used in pharmaceuticals or therapeutics.

10. May Support Urinary Health

A few studies have shown that pomegranate extract may help reduce kidney stones. Pomegranate extract is a concentrated form of compounds derived from parts of the pomegranate fruit and used in dietary supplements.

One study found that pomegranate extract helped prevent the formation of kidney stones in people who are prone to them. Researchers believe that the polyphenols in pomegranates may reduce blood levels of components found in kidney stones, such as oxalates, calcium, and phosphates.

Further research is needed to confirm these benefits.

11. May Improve Physical Performance

Although research is limited, pomegranate supplements may improve exercise performance by improving endurance and/or muscle recovery.

A small study measured endurance (time to exhaustion) in cyclists and found that pomegranate extract increased time to exhaustion and improved performance.

A review of studies found that pomegranate supplements may improve endurance and muscle recovery, which could be a benefit to athletic performance over time.

However, at present, no studies have found an improvement in athletic performance when athletes consume pomegranate seeds or juice.

Who should avoid pomegranate seeds?

Pomegranate appears safe in most forms for healthy people. That said, the following people should consult a healthcare professional before adding it to their diet:

• People who take certain prescription medications (statins, anticoagulants, antiarrhythmics, immunosuppressants, and hypotensive medications): Pomegranates and pomegranate juice can either impact the absorption of medications in the body or cause other unintended side effects.
• People with diabetes: The seeds of the fruit contain higher levels of sugar and carbohydrates than some other fruits, so it is important to watch portion sizes to control blood sugar levels.

A small group of people may experience digestive symptoms like diarrhea. Otherwise, consuming pomegranate seeds does not appear to have any common side effects.

If you are taking medication, talk to your doctor before incorporating pomegranates or pomegranate juice into your diet.

How to open a pomegranate

Although their health benefits are worth it, pomegranates are not a grab-and-go snack and can be difficult to cut and remove the seeds.

If you’re ready to try cutting a pomegranate, follow these guidelines from various food experts:

• Cut the fruit in half horizontally.
• Hold each half upside down over a container, tapping it with a utensil until the seeds fall out.
• Drain any liquid or excess that comes with the seeds.

The water method:

• Cut the top (crown) off the pomegranate, about 1/2 inch from the top.
• Cut the pomegranate into quarters through the membrane sections.
• Place them in a medium to large bowl of water and gently scrub the seeds from the membranes. The seeds will sink and the membranes will float in the water.
• Filter the membranes from the water then drain the seeds in a colander.