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

Top 5 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...

What are pomegranates?

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

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Discover our full range of health benefit guides and check out some of our favourite pomegranate recipes, from our pomegranate braised pork belly to our chopped herb and pomegranate salad.

Nutritional benefits

An 80g portion provides:

41 Kcal / 174 KJ

1.0g Protein

0.2g Fat

9.4g Carbohydrate

3.6g Fibre

192mg Potassium

10mg Vitamin C

An 80g serving counts as one of your five-a-day. Check out our printable infographic to find out what else counts towards your 5-a-day.

Top 5 health benefits

1. May reduce the risk of heart disease

Pomegranate is rich in protective compounds which have antioxidant properties, these are beneficial for health as they protect not only our cells, from damage but also compounds like cholesterol. This means including pomegranate regularly may be effective at reducing the risk of atherosclerosis.

In 2013 a study considered the effect of consuming 150ml of pomegranate juice every day for two weeks on patients with high blood pressure (hypertension), and found that it may help 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, these were small studies and the findings would need to be replicated with larger sample sizes before researchers can confirm a direct link.

2. May improve bone health

Two studies from 2014 and 2015 have demonstrated how pomegranate consumption appears to have a preventative effect on bone loss in mice but, to date, this has not been replicated in human trials. The findings suggest that both the juice and seed extract of pomegranates may be of potential benefit especially for mid-life, menopausal women.

3. May improve athletic performance

A 2016 study suggests that the antioxidant content of pomegranates and pomegranate juice may delay muscle soreness and improve recovery after weight training sessions. Another study also demonstrated that pomegranate extract improved performance within 30 minutes of ingestion for sports involving intermittent running.

4. May have anti-inflammatory properties

Pomegranates have an antioxidant activity three times higher than that of red wine and green tea so it would be fair to expect beneficial anti-inflammatory properties. There have been various studies examining 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 one antioxidant compound, called punicic acid, which is found in 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.

Current studies are underway to examine the effects of pomegranate juice on inflammatory markers of patients hospitalised with covid-19. Although all these studies are promising, more research is required before pomegranate can be claimed to have specific anti-inflammatory effects.

5. May improve memory

Research into how pomegranates and their juice may affect cognitive function is still in the early stages. One small trial asked participants with mild age-associated memory complaints to drink 225ml 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.

Are pomegranates safe for everyone?

Some people may have an allergy to pomegranate fruit, this may be due to a cross reactivity, for example, if you are allergic to birch tree pollen you may experience an allergy to certain fruit, including pomegranate.

There are some reports of pomegranate and pomegranate juice interacting with prescription medication, including medication prescribed for high blood pressure and cholesterol management.

If you are taking prescribed medication, always check with your GP before making any dietary changes.

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


This article was last reviewed on 26th July 2021 by registered nutritionist Kerry Torrens.

Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in personalised nutrition & nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food

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 urbanwellness.co.uk.

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