Pomegranate, a fruit renowned for its distinctive taste and vibrant color, has recently gained widespread popularity due to its numerous health benefits. This ancient fruit, used for both culinary and medicinal purposes for centuries, is packed with nutrients that can help boost immunity, reduce inflammation, and potentially prevent chronic diseases.
Known for its powerful antioxidant properties and ability to lower cholesterol levels, pomegranate has become a staple in many diets focused on health and wellness. However, like any food or supplement, it may also have potential side effects.
This article explores the health benefits of pomegranate as well as possible side effects, helping you decide whether to include this superfood in your diet. Whether you’re a longtime pomegranate enthusiast or a health-conscious individual seeking variety, this guide offers comprehensive insights into the fruit’s effects.
What Are Pomegranates?
Pomegranates have been a favoured fruit for their perceived health benefits for centuries. Recent scientific research has revealed that pomegranates possess antioxidants that can be beneficial in maintaining heart health and potentially ward off cancer.
The pomegranate is a tasty, tangy fruit with a thick, richly-hued exterior. While the skin is not fit for consumption, it plays host to an abundance of luscious seeds that can be enjoyed either on their own or as a delightful addition to a range of dishes, from salads to hummus to oatmeal.
One of the simplest methods to access the seeds and juice sacs, also known as arils, inside a pomegranate is to slice it open and gently remove the outer skin.
Pomegranate trees require substantial warmth to grow and fully mature these tasty fruits. They originally hail from the Middle East and several Asian countries. Typically, these fruits are in season from September to November, yet their extended shelf life permits them to be stocked in supermarkets until January.
Pomegranates can be added to any diet as they are packed with many vital nutrients, such as protein, fibre, Vitamin C, Vitamin K, and potassium. Although the fruit’s tough outer layer is not fit for consumption, the juicy and delicious seeds contain all the wholesome goodness.
Whether you eat them straight or extract them into a refreshing juice, consuming pomegranate seeds is a delightful and convenient way to give your body the nourishment it needs.
Iran is particularly fond of pomegranate juice, but it’s also enjoyed in many other nations like India. Bottled pomegranate juice is readily available and offers the same health benefits as fresh fruit if you want to avoid the struggle of extracting the juice yourself.
Pomegranate Nutrition Value
The edible part of a pomegranate consists of tiny seeds called arils, nestled within the fruit’s juicy flesh. Although extracting these seeds can require some patience, the effort is well worth it. Pomegranates not only offer a unique and delightful flavor but are also packed with essential nutrients that support overall health.
This nutrient-dense fruit boasts a well-balanced nutritional profile—low in calories and fat, yet rich in fiber, vitamins, and minerals. Additionally, pomegranates provide a modest amount of protein, helping to meet daily dietary requirements.
The nutritional value of the arils found within an average-sized pomegranate fruit weighing 282 grams is provided below.
| Nutrient | Amount | Unit |
| Energy | 234 | kcal |
| Protein | 4.7 | g |
| Fat | 3.3 | g |
| Carbohydrates | 52 | g |
| Fibre | 3.8 | g |
| Sugar | 38.6 | g |
| Calcium | 28.2 | mg |
| Iron | 0.85 | mg |
| Magnesium | 33.8 | mg |
| Phosphorus | 102 | mg |
| Potassium | 666 | mg |
| Vitamin C | 28.8 | mg |
Nutrients per Serving
Serving a pomegranate (half a pomegranate) contains
- Calories: 72
- Protein: 2.35 grams
- Fat: 1.6 grams
- Carbohydrates: 26 grams
- Fibre: 5.5 grams
- Sugar: 20 grams
Serving pomegranate juice (240 ml) contains
- Calories: 135
- Protein: 1 gram
- Carbohydrates: 34 grams
- Fibre: 1 gram
- Sugar: 30 grams
- Sodium: 10 grams
Although pomegranates may experience a reduction in their vitamin C levels when processed into juice, they still maintain an impressive amount of potassium, approximately 536 milligrams.
As a vital mineral, potassium promotes strong nerve and heart function. By incorporating fresh pomegranates or their juice into your diet, you can ensure a healthy intake of this essential nutrient.
If you’re watching your calorie intake and maintaining a healthy diet, you must be mindful of what you drink and eat. Unfortunately, some drinks marketed as healthy choices can be quite the opposite.
Take pomegranate-flavoured drinks, for example. Many of these beverages contain much sugar and little nutrition. If you want to enjoy the health benefits of pomegranates without consuming empty calories, it’s best to seek out drinks made from 100% pomegranate juice.
Look for bottles that make this claim (100% pomegranate juice) on the label to ensure you make a healthy choice.
Top 10 Pomegranate Benefits for Health
Based on the available research, there are many potential uses for pomegranates for health mentioned below:
1. Helps Manage Inflammation
The body often reacts to damage with inflammation, which can become problematic if prolonged. Addressing this issue is crucial, and pomegranate seeds offer a solution. These seeds contain punicalagin, a powerful antioxidant that effectively reduces inflammation, helping the body manage it.
2. Supports healthy Blood Pressure
The onset of heart conditions can often be attributed to hypertension, commonly known as high blood pressure. This ailment often affects the smooth functioning of arteries and blood vessels. As a result, many individuals seek natural remedies to maintain stable blood pressure levels. One such solution includes incorporating pomegranate seed juice into your daily diet, which has been shown to help regulate blood pressure over time.
3. Relieves Arthritis pain
Arthritis, a common health issue characterised by joint inflammation, can cause significant discomfort and pain in the affected areas. Fortunately, research suggests that pomegranate seeds can relieve individuals dealing with chronic arthritis and muscle aches.
It is due to the high concentration of antioxidants in pomegranate juice, which can help ease joint pain and reduce the severity of arthritis symptoms. Incorporating this fruit into one’s diet may be a natural and effective way to manage the discomfort associated with this condition.
4. Maintains Heart Health
Pomegranate is rich in polyphenolic compounds that reduce oxidative stress and inflammation in arteries, potentially lowering blood pressure and protecting against atherosclerosis (hardening and narrowing of arteries), thus supporting heart function.
5. Aids in combating Anaemia
Consumption of pomegranate is known to promote optimal blood circulation, thereby positively impacting overall health. This fruit is rich in iron, which helps combat symptoms of anaemia such as fatigue, lightheadedness, frailty, and hearing impairment. Therefore, incorporating pomegranates into your diet can be an effective means of maintaining good health.
6. Supports Gastrointestinal Health
The pomegranate has been traditionally used as a remedy for digestive issues. Individuals suffering from stomach ailments or diarrhoea from digestive problems can use the fruit’s peel, bark, and leaves to alleviate their symptoms. Additionally, drinking tea made from pomegranate leaves has been known to help cure digestive issues.
Moreover, pomegranate juice has been used as a natural remedy to treat dysentery and cholera. Medical practitioners and home remedies have utilised the fruit’s potent properties to help treat gastrointestinal issues.
7. Exhibits Antimicrobial Properties
Pomegranate is a true gem when it comes to supporting your health. It contains remarkable compounds that can work wonders in warding off harmful bacteria, fungi, and yeast that can lead to unwanted illnesses. Not only that, but these powerful properties can also help safeguard the well-being of your oral hygiene by targeting harmful germs that can cause unpleasant breath and dental problems. So, if you’re looking for a natural and effective way to stay healthy, consider adding pomegranate to your daily routine.
8. Protects Brain Function
Rich in ellagitannins, pomegranates have antioxidant and anti-inflammatory effects that may protect brain cells from damage and lower the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. These compounds may also promote the production of urolithin A, which has anti-inflammatory brain benefits.
9. Helps Manage Erectile Dysfunction
The consumption of pomegranate juice has been found to have beneficial effects on erectile dysfunction. It is because pomegranate juice contains antioxidants that can reduce oxidative stress and inflammation, both known culprits of erectile dysfunction. From mild to severe cases, incorporating pomegranate juice into your diet may help improve your sexual health.
The inclusion of phytochemicals found in pomegranate juice has been observed to reduce oxidative stress levels and improve men’s overall health, including those who have erectile dysfunction.
10. Boosts Immune System
Pomegranate seeds are enriched with potent antioxidants that effectively boost the immune system. As a result, they are widely recognised for their ability to combat harmful bacteria and viruses, providing a natural defence against a myriad of infections and illnesses.
Pomegranates have been found to have potential in the treatment of immune-related illnesses. Research suggests that pomegranate may assist in managing obstructive pulmonary disease (COPD). Although the fruit has not been demonstrated to enhance the efficacy of existing drugs, it may offer a glimmer of hope for those suffering from this condition.
Pomegranate juice benefits
Pomegranate juice is an easy and tasty way to enjoy the fruit’s health benefits. Grinding the seeds to make juice preserves many nutrients.
- Studies show that drinking pomegranate juice can lower high systolic blood pressure.
- Research indicates that older adults with memory problems who consumed about a cup (237 ml) of pomegranate juice daily experienced improvements in verbal and visual memory.
Pomegranate Fruit Uses
The potential pomegranate fruit uses include:
- Juice: Pomegranate juice is healthy with a refreshing taste and high antioxidant content.
- Salads: Pomegranate can be added to a variety of salads to add flavor, colour, and texture.
- Desserts: Pomegranate seeds are mixed with yogurt, sugar, and spices to make a sweet and tangy raita, which can be served as a dessert or a side dish. You can add it to phirni, Shrikhand, and even use it to make kulfi.
- Chutneys and Sauces: Pomegranate seeds and juice are used to make chutneys and sauces, adding a unique flavor to various dishes.
- Beverages: It can be added to cocktails, mocktails, smoothies, and teas for flavor and health benefits.
- Skin problems: Pomegranate peel is often used in powdered form to treat digestive issues and skin problems.
How to Open a Pomegranate
- Cut off the top: Use a sharp knife to slice off the crown (the top part) of the pomegranate, exposing the inner seeds.
- Make shallow cuts: Score the skin gently from top to bottom along the natural ridges, making 4 to 6 shallow cuts around the fruit. Be careful not to cut too deep to avoid damaging the seeds.
- Pull it apart: Gently pry the pomegranate open into sections along the cuts you made.
- Remove the seeds: Hold each section over a bowl and tap the back with a spoon to release the juicy arils (seeds). Alternatively, you can also rub the seeds out with your fingers.
How to Eat a Pomegranate
To enjoy pomegranate, start by opening the fruit and removing the seeds. You can eat the seeds directly as a snack, sprinkle them on salads, or mix them into salads, yogurt, and desserts. The seeds of the pomegranate benefits to the content of antioxidants, vitamins, and fiber in them.
Tips for Consuming Pomegranate
Here are some easy and delicious ways to enjoy pomegranate:
- Sprinkle the seeds on oatmeal, chia pudding, and smoothie bowls for a burst of flavor and crunch.
- Add seeds to fruit or vegetable salads and grain bowls to naturally sweeten and brighten your dish.
- Use pomegranate juice in smoothies, cocktails, or as a refreshing drink on its own.
- Replace sweeteners like sugar or honey with pomegranate juice in dressings and marinades for a tangy twist.
Pomegranate and Pomegranate Juice Side Effects
It’s a fact: pomegranate seeds have two sides, like most things in life. While they offer a multitude of health benefits, it’s essential also to be aware of potential side effects that may arise, such as:
1. Allergic
While pomegranate allergies may not affect everyone, knowing the potential risks for those who experience them is essential. Symptoms to look out for include itching, stomach discomfort, difficulty breathing, swelling, and a sore throat. Pay close attention to any signs of an allergic reaction and seek medical attention.
2. Lower Blood Pressure
Despite this, pomegranates may have a significant impact on reducing blood pressure levels for some individuals. Individuals with consistently elevated blood pressure levels may find pomegranates to be a valuable addition to their diet. However, those who experience fluctuations in their blood pressure or occasional spikes should be cautious when consuming pomegranate seeds.
3. Gastrointestinal Issues
Consuming excessive amounts of pomegranate may result in gastrointestinal discomforts, such as nausea, vomiting, constipation, or diarrhoea. It’s been noted that pomegranate can also cause gut irritation and blockage.
Pomegranate is a fruit that has proven incredibly advantageous for our health and skin. Its seeds are packed with nutrients that can benefit us in many ways. However, it is essential to note that some individuals may experience adverse effects when consuming pomegranate seeds. It is recommended to seek medical advice if you have any concerns regarding allergies or intolerances to this fruit.
Key Takeaways
In conclusion, due to its many health benefits, pomegranate is valuable to a healthy diet due to its many health benefits. From reducing inflammation to preventing chronic diseases, there are many reasons to incorporate this fruit into your diet. However, being aware of potential side effects is essential, especially if you are taking medication or have a pre-existing condition.
As with any dietary change or supplement, it is essential to consult with a doctor before adding pomegranate to your routine. With its unique taste and rich history, pomegranate is a fruit worth exploring for its potential health benefits.
Receive top-notch teleconsultation services from our team of skilled medical professionals when you purchase medication from our state-of-the-art online pharmacy – Truemeds, or simply download our user-friendly Truemeds app today. Enjoy access to branded and generic medications quickly and easily by submitting your prescription to our platform. Save up to 72% on your purchases with the added convenience of free home delivery services available pan-India*.
Expert Quote-
“Pomegranate is a powerhouse fruit rich in antioxidants and bioactive compounds that help reduce inflammation, support cardiovascular health, and enhance immune function. Incorporating pomegranate into a balanced diet can contribute significantly to the prevention of chronic diseases and overall well-being.”
Dr. Kavya Rejikumar
Frequently Asked Questions (FAQs)
Although pomegranate seed oil offers potential benefits, it’s essential to be aware of the possible adverse effects. Hypotension, stomach distress, skin irritation, and pregnancy difficulties are among the concerns associated with this oil. However, you can incorporate this oil into your routine with appropriate use and precautions. As with any substance, it’s essential to exercise caution and consult with a doctor before use.
Overindulging in pomegranate may result in unpleasant digestive symptoms such as nausea, abdominal discomfort, irregular bowel movements, and diarrhoea.
Pomegranate juice contains antioxidants that can be beneficial for the skin. These antioxidants protect the skin from damage by free radicals and may contribute to a healthier complexion.
Pomegranate juice has been studied for its potential benefits in supporting kidney health. Its properties can help reduce the risk of certain kidney diseases and promote overall kidney function. However, individual results may vary, and referring to a healthcare professional for personalised advice is essential.
While pomegranate juice is a nutritious beverage, no specific evidence suggests it directly targets belly fat reduction. Maintaining a balanced diet, engaging in regular physical activity, and managing overall calorie intake are critical factors in managing belly fat.
Yes, pomegranate seeds are a healthy and nutritious snack since they contain vitamins, minerals, and antioxidants that can benefit your health. However, some people may find the seeds challenging to chew or digest, so it’s essential to listen to your body and enjoy them in a way that works for you.
While it is generally recommended to chew pomegranate seeds to enjoy their flavours and nutrients fully, some people prefer to swallow them whole or consume them in a different form, such as juice or a garnish. As long as you can digest them comfortably, it is generally acceptable not to chew the seeds.
Pomegranates can be a healthy addition to a weight loss diet since they are low in calories, fibre, and nutrient-rich. Including pomegranates in your diet can help you feel fuller and more satisfied, potentially reducing the overall calorie intake and supporting weight loss efforts.
Pomegranates are relatively low in calories compared to many other fruits. One medium-sized pomegranate contains approximately 120-140 calories. However, the calorie content can vary depending on the size and variety of the fruit. It’s important to consider portion sizes and incorporate pomegranates into a well-balanced diet.
Eating pomegranates daily can have several health benefits. Pomegranates are a great source of antioxidants, vitamins, and minerals that support overall health. Regular consumption of pomegranates can help boost the immune system, improve heart health, reduce inflammation, and provide various nutrients to the body.
There is no specific best time to eat a pomegranate. It’s more important to focus on incorporating a variety of fruits and vegetables into your routine rather than worrying about a specific time to eat a pomegranate. You can enjoy pomegranate as a snack, include it in your meals, or have it for breakfast.
Pomegranate is beneficial for girls due to its nutritional content. It is rich in iron, essential for maintaining healthy blood and preventing iron deficiency anaemia. Pomegranates also contain antioxidants that support overall health, including skin health. Additionally, other benefits of pomegranate include hormonal balance and reduced menstrual symptoms. However, individual needs and responses may vary, so it’s always a reasonable idea to consult a healthcare professional for personalised advice.
There is no specific recommended number of pomegranates to eat per day. It is generally recommended to incorporate a variety of fruits and vegetables into your diet for optimal nutrition. Enjoying one medium-sized pomegranate or a serving of pomegranate seeds as part of your overall balanced diet should provide you with the health benefits and nutrients that pomegranate offers.
References
- Rd, L. P. M. (2024, January 11). What are the Health and Nutritional Benefits of Pomegranate? Healthline. https://www.healthline.com/nutrition/12-proven-benefits-of-pomegranate
- Kandylis, P., & Kokkinomagoulos, E. (2020). Food Applications and Potential Health Benefits of Pomegranate and its Derivatives. Foods, 9(2), 122. https://doi.org/10.3390/foods9020122
- Polat, Y., Çelik, F., & Kafkas, N. E. (2024). Evaluation possibilities of different parts of pomegranate, a historical fruit and its effects on health. BIO Web of Conferences, 85, 01030. https://doi.org/10.1051/bioconf/20248501030
- Hizuno.com, 2025, www.hizuno.com/blog/health/benefits-and-side-effects-of-pomegranate-explained. Accessed 9 July 2025.
- POMEGRANATE: Overview, uses, side effects, precautions, interactions, dosing and reviews. (n.d.). https://www.webmd.com/vitamins/ai/ingredientmono-392/pomegranate
- 10 pomegranate benefits for better health & disease prevention! (2025, April 8). Healthy Foods for Weight Loss to Add in Your Diet | ToneOpEats. https://toneopeats.com/blogs/pomegranate-benefits
- Ferreira, M. (2024, January 26). 15 health benefits of pomegranate juice. https://www.medicalnewstoday.com/articles/318385