The health benefits of pomegranate

Delicious, juicy and jewel-like, pomegranate seeds are packed with vitamins, minerals and fibre. Discover what else makes this ruby fruit so healthy...

A pomegranate on a table, split open to show the seeds inside next to a whole pomegranate

Pomegranates are round fruits with hard, shiny red-yellow skins. Split one open to reveal the jewel-like inner seeds, known as arils, which can be eaten raw or juiced. 

When choosing a pomegranate, look for those with unblemished, shiny skins and which feel heavy for their size, as these are often the juiciest.

Nutritional benefits of pomegranates

Pomegranates are a good source of fibre as well as vitamins A, C, some B vitamins and minerals such as calcium, potassium and iron.

Two compounds in pomegranates - punicalagins and punicic acid - are responsible for most of the health benefits of pomegranate. Pomegranates also have antioxidant activity three times higher than that of red wine and green tea.

Can pomegranates improve bone health?

Two studies from 2014 and 2015 have demonstrated how pomegranate consumption does have a preventative effect on bone loss in mice, but this has not as yet been replicated in human trials.

A bowl of chicken with pomegranate sauce and almond couscous

Can pomegranates improve athletic performance?

The antioxidant content of pomegranates and pomegranate juice may improve endurance and aerobic performance in athletes according to a study in the Journal of Nutrition and Metabolism, during which 500ml of pomegranate juice was consumed by athletes for 15 days. Another study also demonstrated that pomegranate extract improved performance within 30 minutes of ingestion for sports involving intermittent running.

Do pomegranates have anti-inflammatory effects?

There have been various studies into the potential anti-inflammatory properties of pomegranate. Initial research has indicated that the fruit may help fight inflammation in the gut, while other studies have looked into the potential anti-inflammatory effects of punicic acid from pomegranate seed oil on breast cancer cells. A paper in the Journal of Research in Medical Sciences also reported a small trial in which patients with type 2 diabetes consumed pomegranate juice each day and showed fewer markers of inflammation in their blood after 12 weeks. Although all these studies are promising, more research is required before pomegranate can be claimed to have anti-inflammatory effects.

Can pomegranates reduce the risk of heart disease and lower blood pressure?

A 2013 study considered the effect of consuming 150ml of pomegranate juice every day for two weeks on patients with hypertension, and found that it may lower blood pressure. Another study from 2005 found that drinking pomegranate juice may improve blood flow to the heart in patients with coronary heart disease. However, as the NHS points out, studies with so few participants need to be replicated with larger sample sizes before they can confirm a direct link.

A plate with roasted spiced cauliflower and pomegranate seeds

Can pomegranates improve memory?

Research into how pomegranates and pomegranate juice may affect cognitive function is still in the early stages. One small trial asked participants with mild age-associated memory complaints to drink 8oz of pomegranate juice daily, and found an improvement in verbal and visual tasks after four weeks. Other research has suggested that pomegranate juice may have cognitive benefits in mice. Again, more robust research is needed before a health claim can be made for pomegranates and memory.

Can pomegranates interact with any medication?

There are some reports of pomegranate and pomegranate juice interacting with certain medications, including those for high blood pressure and statins. Always check with your GP first before consuming pomegranates, or their juice, if you are taking prescribed medication.

Healthy pomegranate recipes

Pomegranate chicken with almond couscous
Chopped herb & pomegranate salad
Aubergine & pomegranate flatbreads
Herby quinoa, feta & pomegranate salad
Fruity lamb tagine
Roasted spiced cauliflower

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This article was last reviewed on 4th July 2018 by registered nutritionist Kerry Torrens.

A nutritionist (MBANT) Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at

All health content on is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

Comments, questions and tips

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David Getling's picture
David Getling
20th Jan, 2019
It seems almost impossible to get an answer to a question asked by MANY people, and this article is no exception. Do you just suck off the pulp and spit out the seeds or do you eat both? I can't find a definitive answer to this, but from what I can gather the seeds certainly aren't harmful and may have some heath benefits. Would someone like to (for once) give an authoritative answer to this question. ALSO, why is it impossible to buy Provence pomegranate seeds, as this is the variety that grows well in the UK?
20th Jul, 2017
As per google, there was an study on how pomegranate leaves can reduce fat absorption a few years ago ( Was it replicated in humans?
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