Pomegranates are round fruits with hard, shiny red-yellow skins. An 80g serving counts as one of your five-a-day. Check out our printable infographic to find out what else counts towards your five-a-day. 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 a study considered the effect of consuming ml 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 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.

Two studies from and 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.

A 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.

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 Although all these studies are promising, more research is required before pomegranate can be claimed to have specific anti-inflammatory effects.

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 ml 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. 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. Pomegranates and their juice bring some great benefits to your health. The high level of antioxidants they provide is thought to reduce your risk of heart disease and promote a healthy, happy gut.

There may also be a link to improved bone health as a result of eating them. Initial studies have shown that pomegranates appear to improve sports performance, boost memory and help women during menopause, however more research is needed in these specific areas. Kerry Torrens BSc.

She is a member of the British Association for Nutrition and Lifestyle Medicine BANT and a member of the Guild of Food Writers. Pomegranate seeds possess notable anti-inflammatory properties attributed to their rich content of antioxidants, particularly punicalagins and anthocyanins.

These antioxidants help combat free radicals and reduce oxidative stress, which are key factors in inflammation. Consuming pomegranate seeds or their juice has been associated with a reduction in markers of inflammation in the body.

While pomegranate seeds may not directly enhance athletic performance, they can contribute to improved exercise recovery and endurance. The high antioxidant content, including polyphenols and vitamin C, may help reduce exercise-induced oxidative stress and muscle inflammation.

Additionally, these antioxidants may aid in better blood flow and oxygen delivery to muscles during exercise, potentially enhancing endurance.

These antioxidants help combat oxidative stress and inflammation in the brain, which can contribute to improved cognitive function. Studies suggest that regular consumption of pomegranate seeds or their extracts may support memory retention and protect against age-related cognitive decline.

Being a rich source of antioxidants makes them beneficial for digestion. Studies have also shown healing properties of extract of pomegranate seeds and even peel on stomach ulcers.

Pomegranate seeds may interact with blood thinners due to their high vitamin K content and potential antiplatelet properties. Vitamin K can interfere with the effectiveness of certain blood-thinning medications like warfarin, leading to fluctuations in blood clotting. Additionally, pomegranate seeds contain compounds that possess antiplatelet activity, which can further increase the risk of bleeding when combined with blood thinners.

While pomegranate seeds are generally safe for most people, some individuals may experience allergic reactions. Allergic responses to pomegranate seeds can manifest as itching, hives, swelling, or difficulty breathing. These reactions are typically caused by the presence of proteins in the seeds that trigger the immune system in susceptible individuals.

If someone suspects an allergic reaction to pomegranate seeds, they should seek immediate medical attention and avoid consuming pomegranate or its products in the future. Based on my observations, the methanolic pomegranate seed extract, that contains a compound called beta-sitosterol, has shown potential benefits for the reproductive system.

This compound has been found to stimulate the activity of the uterus by affecting calcium regulation and muscle contraction. Pomegranate seeds are a tasty, healthy snack! They offer a range of benefits, from heart health to potential memory boosts. Plus, there are numerous tasty ways to enjoy these seeds.

One of the most immediate benefits of getting adequate fiber is better digestive health. According to the U. National Library of Medicine's resource, MedlinePlus , getting enough fiber helps improve digestion and prevent constipation—two benefits you might notice right away.

One thing to note is that you'll only get fiber from eating pomegranate seeds, not from drinking pomegranate juice. Getting enough fiber—including the fiber found in pomegranate seeds—is also linked to improved heart health.

According to a review in Current Cardiology Reports , people with the highest intakes of fiber had a significantly reduced risk of cardiovascular disease.

Researchers propose this reduction is due to fiber's ability to lower LDL bad cholesterol, reduce blood pressure and decrease inflammation. Pathak also notes that pomegranates are high in potassium, which the American Heart Association says is an important nutrient when it comes to preventing high blood pressure, a risk factor for heart disease.

Pomegranate juice might be beneficial for people with Type 2 diabetes, says Pathak. For example, a study published in Clinical Nutrition ESPEN found that participants with Type 2 diabetes who drank about 7 ounces of pomegranate juice a day had lower blood pressure both systolic and diastolic after six weeks.

All of this could lower the risk of heart disease in patients with Type 2 diabetes, who are at a higher risk.

According to a review in Antioxidants , there is also a lot of evidence showing that certain compounds in pomegranates may be associated with better blood sugar numbers and may be protective against oxidative stress and cell damage that can worsen health outcomes for people with Type 2 diabetes.

She explains that these antioxidants are the main reason experts are looking into the potential health benefits of pomegranates. Experts believe that the antioxidants found in pomegranates might help counteract that inflammation and thus reduce the risk of these and other health conditions, according to a review in the International Journal of Functional Nutrition.

Pomegranates are delicious when eaten by themselves but can be tricky to deseed. If you want a more convenient way to get the seeds, buy them by the cup at your local market.

Pathak also recommends using them as a yogurt or salad topper , inside sandwich wraps or as pie filling. Pflugradt, on the other hand, likes sprinkling pomegranate seeds onto savory hummus or drinking pomegranate juice post-workout.

As with all foods, pomegranates don't have magical health properties, and they won't make or break a healthy diet. That said, they're delicious and versatile , and there's strong evidence that the fiber in pomegranate seeds can promote digestive health and lower your risk of cardiovascular disease.

There's also evidence that certain compounds found in pomegranates and in higher concentrations in pomegranate juice might help reduce inflammation, promote better blood sugar control and reduce your risk of several chronic health conditions.

That's a lot of benefits in those tiny seeds!

Pomegranates and their juice bring some great benefits to your health. The high level of antioxidants they provide is thought to reduce your risk of heart disease and promote a healthy, happy gut.

There may also be a link to improved bone health as a result of eating them. Initial studies have shown that pomegranates appear to improve sports performance, boost memory and help women during menopause, however more research is needed in these specific areas.

Kerry Torrens BSc. 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. Find out more at urbanwellness. All health content on bbcgoodfood.

com 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.

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Back to Inspiration Quick cake recipes How to make muffins Tray bake recipes Easy dessert recipes. Save the seeds by spreading them on a baking sheet and freezing them for two hours. Then transfer them to freezer bags and put them back in the freezer. This will make them last for up to one year.

Juicing pomegranates can save the expense of buying it in a bottle. However, many commercial pomegranate juices contain other ingredients, including added sugar and sodium. Purchase pomegranate seeds and obtain their many antioxidant benefits without scooping and storing them.

From there, use them in a range of cooked and cold dishes as a garnish. Pomegranate seeds are unlike many other fruits in the supermarket. Their small size makes them easy to mix into everything from yogurt cups to ice cream.

But the sweet-tart flavor makes them a welcome addition to any number of recipes. A person can consume pomegranate seeds as part of a balanced diet. They can add them to oatmeal, grain bowls, or salads. Some people choose to add pomegranate seeds as part of their dessert, as a topping for ice cream or puddings.

It is safe to chew and swallow pomegranate seeds by adding them to meals or snacks. Some people prefer to consume them as part of drinks, such as by adding them to smoothies. Pomegranates contain both health benefits and history. Despite beliefs to the contrary, the seeds within are both flavorful and have many health benefits.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Can you eat pomegranate seeds? Medically reviewed by Adrienne Seitz, MS, RD, LDN , Nutrition — By Mandy Ferreira and Tom Rush — Updated on January 26, What are the health benefits?

How to eat Recpies FAQ Summary Pomegranate seeds are safe to eat and are a good source of many vitamins and nutrients. What are the healthbenefits of eating pomegranate seeds? How to consume pomegranate seeds. How to add pomegranate seeds to the diet.

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Consuming pomegranate seeds or their juice has been associated with a reduction in markers of inflammation in the body. While pomegranate seeds may not directly enhance athletic performance, they can contribute to improved exercise recovery and endurance.

The high antioxidant content, including polyphenols and vitamin C, may help reduce exercise-induced oxidative stress and muscle inflammation. Additionally, these antioxidants may aid in better blood flow and oxygen delivery to muscles during exercise, potentially enhancing endurance.

These antioxidants help combat oxidative stress and inflammation in the brain, which can contribute to improved cognitive function. Studies suggest that regular consumption of pomegranate seeds or their extracts may support memory retention and protect against age-related cognitive decline.

Being a rich source of antioxidants makes them beneficial for digestion. Studies have also shown healing properties of extract of pomegranate seeds and even peel on stomach ulcers. Pomegranate seeds may interact with blood thinners due to their high vitamin K content and potential antiplatelet properties.

Vitamin K can interfere with the effectiveness of certain blood-thinning medications like warfarin, leading to fluctuations in blood clotting. Additionally, pomegranate seeds contain compounds that possess antiplatelet activity, which can further increase the risk of bleeding when combined with blood thinners.

While pomegranate seeds are generally safe for most people, some individuals may experience allergic reactions. Allergic responses to pomegranate seeds can manifest as itching, hives, swelling, or difficulty breathing.

These reactions are typically caused by the presence of proteins in the seeds that trigger the immune system in susceptible individuals.

If someone suspects an allergic reaction to pomegranate seeds, they should seek immediate medical attention and avoid consuming pomegranate or its products in the future.

Based on my observations, the methanolic pomegranate seed extract, that contains a compound called beta-sitosterol, has shown potential benefits for the reproductive system. This compound has been found to stimulate the activity of the uterus by affecting calcium regulation and muscle contraction.

Pomegranate seeds are a tasty, healthy snack! They offer a range of benefits, from heart health to potential memory boosts. Plus, there are numerous tasty ways to enjoy these seeds. So go ahead, integrate them into your daily routine and savour this nutritious fruit! They supply essential nutrients and antioxidants for multiple health benefits.

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Back to Main menu Cooking tips Back to How to Roast timer Seasonal calendar Conversion guides Glossary. Back to How to School packed lunch ideas Hot lunch ideas Healthy lunch ideas for work Easy lunch ideas.

Back to How to Vegetarian family classics Twists on chilli con carne Best vegan curry recipes Vegetarian fakeaway recipes. Back to How to How to cook sprouts How to cook cabbage How to cook sweet potatoes How to cook long stem broccoli. Back to How to How to poach an egg How to cook rice How to make risotto How to cook couscous How to knead bread dough.

Back to Main menu Birthdays Back to Inspiration Lemon drizzle cake recipes Red velvet cake recipe Chocolate cake recipe Gluten free cake recipes. Back to Inspiration Lemon tea recipe Mocktail recipes Winter drinks recipes Non-alcoholic drink recipes. Back to Inspiration Indian fakeaway recipes Slow cooker Sunday lunch Brunch recipes Chinese fakeaway recipes.

Back to Inspiration Vegetarian air fryer recipes Healthy air-fryer recipes Air-frying for beginners Air-fryer chips. Back to Inspiration Healthy smoothie recipes Green smoothie recipes Breakfast smoothie recipes Spinach smoothie recipes.

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Nicola Shubrook — Registered nutritionist. What are pomegranates? More like this. The juice treatment also increased blood antioxidant levels and levels of heart-protective HDL cholesterol.

Because they're high in antioxidants, pomegranates may help prevent nerve cell damage caused by reactive compounds called free radicals. Some evidence suggests that drinking pomegranate juice may improve certain aspects of cognitive health, such as memory.

A study that included middle-aged and older adults between the ages of 50 and 75 found that those who drank 8 ounces of pomegranate juice per day for one year maintained their visual memory performance, especially their ability to learn visual information over repeated learning trials, compared to the placebo group.

In addition to protecting nerve cells from oxidative damage, the compounds found in pomegranate juice may help increase activity in regions of the brain responsible for controlling visual memory functions. Pomegranates are highly nutritious and provide a number of important nutrients.

Pomegranate arils are a rich source of fiber , which is important for digestive health. Fiber helps fuel the beneficial bacteria that reside in your digestive tract and helps promote regular and comfortable bowel movements, protecting against constipation.

Pomegranate arils are also high in a number of essential vitamins and minerals, including vitamin C , a nutrient that acts as a powerful antioxidant in the body and is necessary forimmune function, collagen production, protein metabolism, and the production of neurotransmitters.

Potassium is needed for blood pressure regulation, nervous system function, and many other critical bodily processes, which is why including potassium-rich foods and drinks in your diet is so important.

Pomegranate products, like arils and juice, are safe to consume for most people. However, people who are allergic to pomegranates should avoid consuming pomegranate juice, arils, and other foods and drinks that contain pomegranate.

Also, pomegranate juice is high in carbohydrates and low in protein and fiber. For this reason, it should be consumed in moderation, as consuming high-carb beverages too often could adversely impact blood sugar levels, especially in people with diabetes and prediabetes.

Pomegranate arils and pomegranate juice are versatile ingredients that can be used to enhance the flavor and nutritional benefits of both sweet and savory dishes. Here are a few ways to incorporate pomegranate products into your diet:.

When shopping for pomegranates, you can purchase whole pomegranates as well as fresh and frozen pomegranate arils. Pomegranate arils can be enjoyed fresh and can also be frozen for long-term storage. Pomegranates are nutritious fruits that have been linked to several health benefits.

Eating pomegranates may protect heart health, support exercise performance and recovery, and promote brain function. Plus, pomegranates provide a source of essential nutrients, such as vitamin C and folate, as well as a number of antioxidant and anti-inflammatory plant compounds.

Try using pomegranate arils in dishes like oatmeal, salads, and grain bowls, and adding pomegranate juice to cocktails, mocktails, and smoothies for a delicious and easy way to care for your health. Kandylis P, Kokkinomagoulos E. Food applications and potential health benefits of pomegranate and its derivatives.

doi: Natural pomegranate juice reduces inflammation, muscle damage and increase platelets blood levels in active healthy Tunisian aged men. Alexandria Journal of Medicine. Yousefi M, Sadriirani M, Mahmoodi S, et al. Adjuvant pomegranate juice intake improves the inflammatory status of hospitalized COVID patients: A randomized and placebo-controlled trial.

Complement Ther Med. Ammar A, Turki M, Hammouda O, et al. Effects of pomegranate juice supplementation on oxidative stress biomarkers following weightlifting exercise. Mohd Daud SM, Sukri NM, Johari MH, Gnanou J, Manaf FA. Pure juice supplementation: its effect on muscle recovery and sports performance.