7 Benefits of Pomegranate Seeds and Their Juice

Medically reviewed by Suzanne Fisher, RD

Pomegranates are a fruit with a sweet, tart, and tangy taste. Low in calories and high in vitamins, minerals, and fiber, pomegranates appear to have numerous benefits related to antioxidant support, disease protection, heart health, and more.

Fortunately, it can be easy to incorporate this healthy and versatile fruit into your diet via a snack that can be nibbled on alone, a topping for sweet or savory dishes, or an ingredient in a blended dip or smoothie.

This article discusses the benefits of pomegranate seeds, how to incorporate them into your diet, and who should avoid them.

Nutrition Facts: Handful of Pomegranate Seeds

A  serving size of pomegranate seeds, which is about 100 grams, could be a great addition to your diet. Here’s how that breaks down nutritionally:

• Calories: 83

• Fat: 1.17 grams (g)

• Protein: 1.67 g

• Carbohydrates: 18.57 g

• Fiber: 4.3 g

• 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 the body’s cells.

When eaten, pomegranate seeds, peel, or juice travels into the digestive tract and the colon. The colon ferments the compounds into urolithins, or substances that travel to different parts of the body to deliver anti-inflammatory benefits, which include disrupting aspects of the aging process and promoting good heart health.

7 Benefits of Letting Pomegranate Seeds Pop in Your Mouth

Pomegranate and its seeds contain potent antioxidants that can potentially help protect against inflammation, aging processes, heart conditions, and certain cancers.

Protects Heart Health

Some research points to the daily consumption of pomegranate juice as one way to lower blood pressure. It's thought that the fruit does this by reducing low-density lipoprotein (LDL) cholesterol (the “bad cholesterol”) and inflammation linked to developing heart disease and other chronic conditions.

Supports Gut Health

Pomegranates may help 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 compounds and fiber in the fruit that help keep harmful bacteria from developing in the gut.

Promotes Skin Health

In one study, after 12 weeks of consuming the pomegranate juice, participants' skin had more protection from ultraviolet (UV) light exposure and didn't oxidize (or damage) as quickly. Skin oxidation happens when external stressors trigger a breakdown in collagen and skin cell function, leading to skin diseases like skin cancer.

Related: How to Use Antioxidants for Skin Health

Improves 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 can support retention for long- and short-term memory.

Other research suggests that certain antioxidants in pomegranates can lower inflammation that contributes to the development of cognitive diseases like Alzheimer's disease.

Provides Anticancer 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 some cancers. Experts are looking into how the fruit's extract or supplements could fit into cancer prevention and treatment support.

Reduces Joint Pain

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

Prevent Infection

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

There is no research backing the assumption that simply eating pomegranate or its seeds will instantly prevent or cure any viruses. More research is needed to learn how polyphenols deactivate viruses and how this may be used in pharmaceuticals or therapeutics.

Takeaway

Pomegranates contain lignans, which are considered to be phytoestrogen, a compound similar to the female sex hormone estrogen. Research suggests that the health benefits linked to phytoestrogens may be specifically tailored to females, including a lower risk for developing heart disease, menopausal symptoms, osteoporosis, and breast cancer.

Should Anyone Not Eat Pomegranate Seeds?

Pomegranate appears to be pretty safe in most forms for healthy people to consume. That said, the following people should check with a healthcare provider before adding this to their diet:

• People who are pregnant or breastfeeding: It's not known what impact this fruit could have on a developing fetus or baby.

• People who take certain prescription drugs (statins, blood thinners, and blood pressure–lowering medications): Pomegranates may either impact the drugs' absorption in the body or cause other unintended side effects.

• People who have diabetes: The fruit's seeds have higher levels of sugar and carbohydrates than other fruits.

A small group of people might experience digestive symptoms like diarrhea. Otherwise, there don't appear to be many common side effects to consuming pomegranate seeds.

How to Cut a Whole Pomegranate and Scoop the Seeds

While their health benefits are worth it, pomegranates aren't a grab-and-go snack and can be tricky to cut into and remove the seeds.

If you're willing to give cutting up a pomegranate a try, follow these guidelines from various food experts:

• Cut the fruit in half horizontally.

• Hold each half upside down over a container, striking a utensil against it until the seeds fall out.

• Drain any liquid or excess that comes along with the seeds.

Once you've extracted the seeds, feel free to eat them by the handful, garnish a salad or oatmeal, or blend them into a smoothie or dip.

Takeaway

If digging into a pomegranate still seems too time-consuming and messy, you will likely be able to find prepackaged pomegranate seeds in grocery stores, which make snacking on the seeds easy.

Summary

Pomegranate seeds are high in antioxidants and other essential vitamins. They offer numerous anti-inflammatory benefits linked to improved heart health, memory function, cancer protection, and more.

While this fruit and its byproducts are considered to be generally safe for most healthy adults, check with a healthcare provider if you're pregnant, breastfeeding, have diabetes, or are taking certain blood pressure–related drugs before consuming.

Read the original article on Verywell Health.