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Health Benefits of Pomegranate

Health Benefits of Pomegranate

Dec. 23rd, 2022

Pomegranates are round, red fruits that are slightly larger than a lemon. The taste of pomegranate is sweet, yet also slightly tart. The inside of a pomegranate contains white flesh and is densely packed with crunchy, juicy seeds called arils. These small pink seeds are the edible portion of pomegranates.1

Here are 6 health benefits of eating pomegranates.

Pomegranates are packed with nutrients

Pomegranate seeds are packed with nutrients and antioxidants. Pomegranate seeds are also low in calories and carbohydrates, making them a great option for a healthy snack.2

Pomegranates are rich in antioxidants

Pomegranates are rich in antioxidants, which are compounds that protect cells from free radical damage. Too many free radicals in the body can contribute to numerous chronic diseases.

Pomegranate seeds contain anthocyanins, a type of antioxidant known as a flavonoid, that provide benefits such as lowering blood pressure and slowing cancer growth. Anthocyanins are what give pomegranate seeds their ruby red color, and the deeper the color, the more antioxidants a pomegranate contains.8

Pomegranates are heart-healthy

Because of their antioxidant properties, pomegranates have been shown to improve oxidative stress and reduce the risk of chronic diseases, including heart disease.9

Researchers have found that pomegranate seeds and juice can improve numerous heart conditions such as high blood pressure and coronary artery disease.10

Pomegranates may help with inflammation

Inflammation in the body can be caused by numerous factors including stress, diet, exercise, and autoimmune diseases. Chronic inflammation can cause diseases such as heart disease and diabetes.

The antioxidants found in pomegranates can help reduce inflammation in the body, therefore reducing the risk of numerous chronic diseases and health conditions.8

Pomegranates support brain health

Pomegranates contain ellagitannins, a compound that acts as an antioxidant and reduces inflammation in the body. Another benefit of ellagitannins is they can protect the brain against chronic conditions caused by inflammation and oxidative stress.1

Studies have found that ellagitannins may protect the brain from developing Alzheimer’s and Parkinson’s disease by reducing oxidative stress.11

Pomegranates support healthy digestion

Pomegranate has been found to have prebiotics, which are compounds that fuel good bacteria in the digestive tract. The good bacteria, also known as probiotics, support a healthier gut microbiome.1

Pomegranate is also rich in fiber, which is necessary for healthy digestion and can protect against certain digestive diseases including hemorrhoids, gastroesophageal reflux disease, and colon cancer. 

How to Eat Pomegranate

Eating a pomegranate or adding it to recipes can be simple! Here are some helpful steps to eating pomegranates.12

  1. First, you’ll want to look for a fresh pomegranate that’s plump and round. They should feel heavy and be free of cuts or bruises on the flesh.
  2. Cut off the top of the pomegranate. You can discard this piece.
  3. With the top off, you should see the pink/red seeds. Then, use a sharp knife to cut into (not through) the peel of the pomegranate, from top to bottom, along the white flesh sections of the fruit that separates the seeds. There should be six sections of seeds that you cut in between.
  4. You can then pull the pomegranate apart into halves or sections from where you cut. Peel off and discard the white membrane surrounding the seeds.
  5. Over a bowl or container, you can gently rub or pop the seeds out of the peel. Most pomegranates will contain about one cup of seeds to eat.

Ways to eat pomegranate

There are many ways you can enjoy pomegranates.13

  • Eat pomegranate seeds as a snack
  • Add pomegranate seeds to your yogurt parfait
  • Add pomegranate seeds to your oatmeal
  • Make a smoothie with pomegranate
  • Include pomegranate seeds in your homemade fruit juice
  • Make pomegranate-infused water for a refreshing drink
  • Make a sauce or jam with pomegranate seeds

Try Pomegranate Today

Now that you know all the nutrients and health benefits of pomegranate, try eating one today!

Here at Saber Healthcare, we prioritize our residents and offer services and dietary options to help them meet their nutritional goals. Our dietary teams work hard to develop and create menus that are not only delicious but also meet residents’ daily nutrition needs.

Saber Healthcare is an organization that provides services to more than 115 buildings across the states of Ohio, Pennsylvania, Virginia, North Carolina, Indiana, Delaware, and Florida. To learn more about our company and services, click here.

Saber Healthcare is an organization dedicated to providing consultant services to long-term care providers. This article is for informational purposes and is not meant to be seen as professional advice. Please consult with a medical expert before relying on the information provided.


  1. Panoff, Lauren. “Pomegranate: 10 Health and Nutritional Benefits.” Healthline Media, February 23rd, 2022. Accessed December 8th, 2022.
  2. Lawler, Moira. “Pomegranates: Nutrition, Health Benefits, and More.” Everyday Health, August 15th, 2022. Accessed December 8th, 2022.
  3. “Dietary Fiber: Types and Health Benefits.” Saber Healthcare Group, September 27th, 2022. Accessed December 8th, 2022.
  4. Raman, Ryan. “What Does Potassium Do for Your Body? A Detailed Review.” Healthline Media, September 9th, 2017. Accessed December 8th, 2022.
  5. “5 Scientifically Proven Benefits of Vitamin C.” Saber Healthcare Group, September 4th, 2020. Accessed December 8th, 2022.
  6. Ware, Megan. “Health benefits and sources of vitamin K.” Healthline Media, Medical News Today. January 22nd, 2018. Accessed December 8th, 2022.
  7. “Folate (folic acid).” Mayo Foundation for Medical Education and Research, Mayo Clinic. Accessed December 8th, 2022.
  8. Young, Caroline. “10 Top Pomegranates Health Benefits, According to Registered Dietitians.” Hearst Magazine Media, September 16th, 2022. Accessed December 8th, 2022.
  9. “The Health Benefits of Pomegranates.” Cleveland Clinic, June 13th, 2022. Accessed December 8th, 2022.
  10. “Promising Nutritional Fruits Against Cardiovascular Diseases: An Overview of Experimental Evidence and Understanding Their Mechanisms of Action.” National Library of Medicine, Accessed December 8th, 2022.
  11. “Pomegranate's Neuroprotective Effects against Alzheimer's Disease Are Mediated by Urolithins, Its Ellagitannin-Gut Microbial Derived Metabolites.” National Library of Medicine, Accessed December 8th, 2022.
  12. Watson, Molly. “How to Eat a Pomegranate.” Dotdash Meredith, September 16th, 2019. Accessed December 8th, 2022.
  13. Garone, Sarah. “8 Creative Ways to Eat a Pomegranate.” Dotdash Meredith, July 11th, 2022. Accessed December 8th, 2022.