With its vibrant ruby-red color and bursting juicy seeds, the pomegranate is a fruit that instantly captivates the senses. But this ancient Middle Eastern gem is not just a feast for the eyes – it’s also a powerhouse of health benefits. From fighting off chronic diseases to enhancing brain function and boosting exercise performance, the pomegranate offers a myriad of reasons to indulge in its delicious goodness.
So, get ready to discover the top ten health benefits of this superfruit and unlock a world of wellness with every bite.
Sections in This Article
|Origin:||Iran, south-west Pakistan and parts of Afghanistan|
|Other names:||French: grenade,|
|Supplements that contain this nutrient:||Prostadine supplement for reducing BPH and enlarged prostate easily.|
|Main benefits:||Rich in Antioxidants,|
Supports a Healthy Heart,
Fights Prostate Cancer,
High in Vitamin C,
Helps Lower Blood Pressure,
Improves Memory and Brain Function,
Boosts Digestive Health,
Enhances Exercise Performance,
|Tasty Recipes with this nutrient:||Pomegranate Salad,|
What is a Pomegranate?
The pomegranate is a fruit that is native to the Middle East and has been cultivated for thousands of years. It is known for its distinctive shape, with a round, leathery skin that encases juicy, ruby-red seeds called arils. Pomegranates are not only delicious but also packed with numerous health benefits.
Pomegranates are rich in antioxidants, vitamins, and minerals that contribute to overall health and well-being. They are an excellent source of dietary fiber providing digestive health benefits, while also being low in calories, making them a suitable addition to any weight management diet. Whether you enjoy them raw, in salads, as a juice, or as an extract in health supplements, pomegranates are versatile fruit that can easily be incorporated into your daily diet.
Other Names For Pomegranate
- French: grenade,
- German: Granatapfel,
- Spanish: granada,
- Italian: melograno,
- Portuguese: romã,
- Swedish: granatäpple,
- Persian: anar,
- Hindi: anar,
- Bengali: anar,
- Tamil: pungam,
- Malayalam: nelli,
- Chinese: shiliu,
- Japanese: shibugaki,
- Korean: granate.
The History of Pomegranates
Pomegranates have a rich history dating back to ancient times. They are mentioned in Greek mythology and have been revered in many cultures for their medicinal properties. In fact, pomegranates were even used as a symbol of fertility and abundance in ancient Persia.
Historical records reveal that the pomegranate tree is indigenous to the region stretching from Iran to the Himalayas in northern India. Cultivated since ancient times, this remarkable fruit has thrived across the Mediterranean region of Asia, Africa, and Europe. Not only was it cherished for its numerous applications throughout history, but it also held great significance in Egyptian mythology and art. Its virtues were extolled in the Old Testament of the Bible and in the Babylonian Talmud, and desert caravans would carry it for its refreshing and thirst-quenching juice.
This fruit was introduced to central and southern India from Iran around the first century A.D. and was documented as growing in Indonesia by 1416. It has been extensively cultivated across India and in arid parts of Southeast Asia, Malaya, the East Indies, and tropical Africa. The primary cultivation regions include Egypt, China, Afghanistan, Pakistan, Bangladesh, Iran, Iraq, India, Burma, and Saudi Arabia.
Nutritional Profile of Pomegranates
Pomegranates are a nutrient-dense fruit that is low in calories and high in essential vitamins and minerals. A half-cup serving of pomegranate arils contains:
Water (77.9 g)
Energy (83 kcal)
Energy (346 kJ
Protein (1.67 g)
Total lipid (fat) (1.17 g)
Ash (0.53 g)
Carbohydrate, by difference (18.7 g)
Fiber, total dietary (4 g)
Sugars, total including NLEA (13.7 g)
Calcium, Ca (10 mg)
Iron, Fe (0.3 mg)
Magnesium, Mg (12 mg)
Source: U.S. DEPARTMENT OF AGRICULTURE
Top 10 Health Benefits of Pomegranates for Your Health
1. Rich in Antioxidants
Pomegranates are loaded with antioxidants, which help protect the body against free radicals and oxidative stress, according to research. The high levels of polyphenols in pomegranates have been linked to a reduced risk of chronic diseases, including heart disease and certain types of cancer. You can do yourself a world of good by adding pomegranate to your diet every day as it can help reduce inflammation and fight off disease-causing free radicals.
2. Anti-Inflammatory Properties
Research shows that the antioxidants in pomegranates also possess anti-inflammatory properties, which can help reduce inflammation in the body. This is beneficial for individuals with inflammatory conditions such as arthritis and inflammatory bowel disease. If you are suffering from chronic inflammation, adding pomegranate to your diet can help reduce the symptoms.
3. Supports a Healthy Heart
Pomegranates are known for their heart-healthy benefits. Studies have shown that drinking pomegranate juice or consuming pomegranate extract can help lower cholesterol levels and reduce the risk of heart disease. The antioxidants in pomegranates also help improve overall heart health. People who are at risk of developing heart disease should consider incorporating pomegranates into their diets.
4. Fights Prostate Cancer
Research suggests that pomegranate juice may help slow down the progression of prostate cancer. The phytochemicals in pomegranates have been found to inhibit the growth of cancer cells and induce apoptosis (cell death) in prostate cancer cells. Patients who are undergoing treatment for prostate cancer may find that adding pomegranate to their diets can help reduce the risk of recurrence.
For this reason, Prostadine supplement uses Pomegranate as one of their proven natural ingredients. It helps the supplement to restore a healthy prostate easily and naturally.
5. High in Vitamin C
As stated in research, pomegranates are an excellent source of vitamin C, which is essential for a healthy immune system. Vitamin C also acts as an antioxidant, protecting the body against damage caused by free radicals. People who are looking to boost their vitamin C intake may find that adding pomegranates to their diets can help.
6. Helps Lower Blood Pressure
Drinking pomegranate juice has been shown to lower blood pressure in individuals with hypertension, according to studies. The high levels of polyphenols in pomegranates help relax blood vessels and improve blood flow, reducing the risk of high blood pressure and cardiovascular diseases. If you find yourself struggling with high blood pressure, adding pomegranates to your diet is a great way to help lower it.
7. Improves Memory and Brain Function
Studies have suggested that pomegranates may have beneficial effects on memory and cognitive function. The antioxidants in pomegranates help combat oxidative stress and inflammation in the brain, promoting better brain health and potentially reducing the risk of neurodegenerative diseases such as Alzheimer’s. Taking pomegranate extract or drinking pomegranate juice can help improve memory and cognitive function.
8. Boosts Digestive Health
Pomegranates are a good source of dietary fiber, which aids in digestion and promotes a healthy digestive system, according to expert reports. The fiber in pomegranates can help prevent constipation and improve overall gut health.
9. Enhances Exercise Performance
Research also shows that the natural nitrates found in pomegranates can improve exercise performance by increasing blood flow and oxygen delivery to the muscles. This can lead to improved endurance and reduced muscle soreness after exercise. You can get the benefits of pomegranate by drinking pomegranate juice or consuming pomegranate extract before and after exercise.
10. Anti-Aging Properties
The antioxidants in pomegranates help protect the skin against damage from the sun and environmental factors, reducing signs of aging such as wrinkles and fine lines. Studies show that pomegranate extract is also used in skincare products for its anti-aging benefits. Those who are looking to reduce signs of aging should consider adding pomegranates to their diets.
How To Consume Pomegranates?
Eating a fresh pomegranate is a simple and delicious way to enjoy its health benefits. To eat a pomegranate, cut it in half and gently tap the back of each half with a spoon to release the seeds. Then, simply scoop out the seeds and enjoy!
Pomegranate juice is another popular way to consume the nutritious pomegranate fruit. You can either buy bottled pomegranate juice or make your own by blending the arils and straining the juice. Drinking pomegranate juice is a convenient way to get a concentrated dose of antioxidants and nutrients.
Pomegranate extracts are available in supplement form and can be taken as a convenient way to reap the health benefits of pomegranates. However, it’s important to choose high-quality, pure pomegranate extract from reputable brands.
Pomegranate supplements are also available in capsule or tablet form. These supplements can be taken daily as part of a healthy diet to support overall health and well-being.
Top 3 Tasty Recipes with Pomegranates
1 cup pomegranate seeds (from 1 medium pomegranate)
1 Granny Smith apple or Bosc pear
½ cup toasted pecans or glazed pecans
1 recipe Apple Cider Vinegar Dressing or Pomegranate Vinaigrette (or dress with olive oil and pomegranate molasses)
3 ounces (6 cups) of mixed greens
2 ounces soft goat cheese or feta (omit for vegan)
Prepare the pomegranate by cutting it and removing the seeds.
Slice the shallot into thin pieces. Also, thinly slice the apple. If you prefer, you can toss the apple with 1 teaspoon of lemon juice or vinegar to prevent it from turning brown.
To enhance the rich nutty flavor, it is imperative to toast the pecans. Alternatively, you can opt for the delectable option of preparing glazed pecans.
Prepare either the Apple Cider Vinegar Dressing or the Pomegranate Vinaigrette for a delightful twist to your salad.
Arrange the greens on a platter, then sprinkle with pomegranate seeds, sliced shallot, toasted pecans, and crumbled goat cheese or feta. Drizzle with dressing to your liking. Remember to refrigerate any extra dressing and bring it to room temperature before whisking it again prior to use.
Source: A Couple Cooks
5 to 6 large pomegranates
With a paring knife, delicately remove the pomegranate’s crown-like top. Personally, I prefer to angle the knife downward and carefully trace a circular path around the crown.
Divide the pomegranate into sections by gently scoring it. Personally, I find that scoring the fruit four times suffices, but you can certainly score it a few more times if you prefer.
Gently separate the pomegranate into individual sections, revealing its luscious seeds within.
Prepare a spacious bowl and fill it with cool water. Submerge the pomegranate arils in the water as you gently separate them. This clever technique prevents the pomegranate juice from squirting uncontrollably, so you can keep your surroundings tidy. Oh, and it’s advisable not to wear light-colored attire during this process. Once you’ve successfully separated the arils from the rind, simply drain the water, and you’re good to go.
Transfer the arils into a blender and blend until they are thoroughly crushed while ensuring that most of the seeds remain intact. This process typically requires no more than 15 to 20 seconds.
Str the juice by pouring it through a strainer. You’ll observe that the juice flows slowly due to the thickness of the pulp. To expedite the process, use a rubber spatula to press the pulp against the strainer. This will result in faster dripping of the juice.
To serve, pour the juice into a glass. Approximately 5 to 6 large pomegranates will produce around 4 cups of juice. Any remaining juice can be stored in a jar in the refrigerator for up to 5 to 6 days.
Source: Healthy Nibbles and Bits
4 cups pomegranate juice
1/2 cup + 2 tablespoons sugar
1/4 cup lemon juice, about one large lemon
Heat a saucepan over medium-high heat and combine the pomegranate juice, sugar, and lemon juice. Bring the mixture to a boil, then reduce the heat to medium-low. You will notice a gentle simmering in the center of the liquid.
Allow the mixture to simmer, uncovered, for approximately an hour. Stir occasionally to prevent the sugars from adhering to the bottom of the saucepan.
After simmering for 45 minutes, you’ll observe a significant reduction in the liquid. Slightly decrease the heat and continue simmering for an additional 15 minutes. To check if the molasses is done cooking, dip a spoon into it. If the molasses coats the spoon, it’s ready (refer to the photo in the blog post for visual guidance).
Switch off the heat and allow it to cool for 30 minutes before transferring it into a jar. The mixture may still have a runny consistency but fret not. The molasses will gradually thicken as it cools.
This recipe will produce approximately 1 cup and 2 tablespoons of pomegranate molasses. For optimal freshness, store the molasses in the refrigerator for up to 6 months.
Source: Healthy Nibbles and Bits
Top 3 Pomegranates Supplements for Improved Health
Pomegranate supplements are a convenient way to get the health benefits of pomegranates without having to eat the fruit. Pomegranates contain powerful antioxidants and vitamins, which can help improve health in many ways. Here are some of the best pomegranate supplements for improved health.
Puritan’s Pride Pomegranate Extract
Pomegranates are packed with vital polyphenols, which are plant chemicals that support antioxidant health and combat harmful free radicals. The Puritan’s Pride Pomegranate Extract is standardized to contain 40% ellagic acid, ensuring you benefit from all the goodness that pomegranates are renowned for! Incorporate this into your healthy aging regimen for optimal results.
Puritan’s Pride Pomegranate Extract Main Benefits:
Great Quality: Made from the highest quality pomegranate extract for maximum effectiveness
Antioxidant Health: Packed with vital polyphenols to support antioxidant health and combat harmful free radicals
Healthy Aging Regimen: Incorporate it into your healthy aging regimen for optimal results
Puritan’s Pride Pomegranate Extract Price:
At $7.70, this product is definitely worth the price.
Micro Ingredients Organic Pomegranate Juice Powder
The Micro Ingredients Organic Pomegranate Juice Powder is an excellent source of vitamin C, which helps support the immune system. It is made from freeze dried and cold-pressed pomegranates for maximum nutritional benefits. The powder has a natural flavor that makes it perfect for smoothies, teas, juices, and other beverages.
Micro Ingredients Organic Pomegranate Juice Powder Main Benefits:
Natural Vitamin C Source: An excellent source of vitamin C that helps support the immune system.
Versatile Usage: Can be used in smoothies, teas, juices and other beverages.
Non-GMO & Vegan Friendly: It is non-GMO and vegan friendly for the health conscious.
Micro Ingredients Organic Pomegranate Juice Powder Price:
At $23.96, this product is a great value for money.
Anthony’s Organic Pomegranate Juice Powder
Anthony’s Organic Pomegranate Juice Powder is made from 100% organic pomegranates with superior quality. It is rich in antioxidants and other nutrients, making it an excellent choice for those who want to improve their health and wellness. This powder is gluten-free, non-GMO, and vegan-friendly so that everyone can enjoy its delicious flavor!
Anthony’s Organic Pomegranate Juice Powder Main Benefits:
100% Organic: Made from pure, organic pomegranates for superior quality.
Antioxidants & Nutrients: Rich in antioxidants and other nutrients that can help improve health and wellness.
Gluten-Free, Non-GMO & Vegan Friendly: This powder is gluten-free, non-GMO, and vegan-friendly for everyone’s enjoyment.
Anthony’s Organic Pomegranate Juice Powder Price:
At $$14.49, this product is an affordable way to get all the goodness that pomegranates have to offer.
Risks of Consuming Pomegranates
While pomegranates are generally safe to consume, some individuals may be allergic to them. If you experience any allergic reactions such as itching, swelling, or difficulty breathing after consuming pomegranates, it is advisable to seek medical attention.
Pomegranates vs. Other Fruits
Pomegranates vs. Apples
While both pomegranates and apples are nutritious fruits, pomegranates contain higher levels of antioxidants and have more potential health benefits.
Pomegranates vs. Oranges
Both pomegranates and oranges are rich in vitamin C and offer numerous health benefits. However, pomegranates have higher antioxidant levels and may have stronger anti-inflammatory properties compared to oranges.
Pomegranates vs. Berries
Pomegranates and berries, such as blueberries and strawberries, are both excellent sources of antioxidants. However, pomegranates contain unique compounds that have been found to have potent health benefits not found in other fruits.
Pomegranates are delicious and nutritious fruit that offers an array of health benefits. From their high antioxidant content to their potential anti-inflammatory and heart-healthy properties, pomegranates are a valuable addition to a healthy diet. Whether you choose to enjoy them whole, as juice, or in various recipes, incorporating pomegranates into your daily routine can support your overall well-being.
Start incorporating pomegranates into your diet and experience the health benefits of this superfood. Browse our pomegranate products today to get started!
FAQs About Pomegranates
Is pomegranate the healthiest fruit in the world?
Pomegranates are considered one of the healthiest fruits due to their high antioxidant content and numerous health benefits. However, it’s important to consume a variety of fruits as part of a balanced diet to ensure you get a wide range of nutrients.
Pomegranates are indeed rich in essential nutrients and powerful plant compounds and are lauded for their high antioxidant content, which is believed to confer a plethora of health benefits. These benefits range from enhanced immunity to protection against heart disease and cancer.
Is it okay to eat pomegranate every day?
Eating pomegranates every day can be part of a healthy diet. However, it’s always best to consult with a healthcare professional or nutritionist to determine the ideal portion size and frequency of consumption based on your individual needs. Consuming too much of any food may result in negative health effects. If you’re unsure, it’s best to go with moderation and enjoy pomegranates as part of an overall healthy diet.
Why is pomegranate a superfood?
Pomegranates are often referred to as superfoods due to their exceptional nutritional profile and potential health benefits. They are packed with antioxidants, vitamins, minerals, and fiber, making them nutrient-dense fruit that can support overall health and well-being. Additionally, research has suggested that pomegranates may have anti-inflammatory and cardiovascular benefits. For these reasons, they are considered a superfood and beneficial addition to any diet.
Is it good to drink pomegranate juice every day?
Consuming pomegranate juice every day can be a healthy choice as long as it is consumed in moderation and as part of a balanced diet. It’s important to choose 100% pure pomegranate juice without added sugars or preservatives for maximum health benefits.