Evidence Based

12 Health Benefits of Pomegranate

SixFruits Editor

Pomegranates are one of the fruits with the most beneficial properties for health.

Studies have shown that it has different health benefits and reduces the risk of disease.

Below you will find the 12 main health benefits of pomegranate.

Health Benefits of Pomegranate

1. Pomegranates Are Loaded With Important Nutrients

The pomegranate is a shrub that produces red fruit.

They have a large number of nutrients. In fact, a cup of pomegranate arils contains:

  • Potassium: 12% of the RDI.
  • Vitamin C: 30% of the RDI.
  • Folate: 16% of the RDI.
  • Vitamin K: 36% of the RDI.
  • Protein: 3 grams.

2. Pomegranates Contain Powerful Medicinal Properties

Pomegranates have two compounds that provide several health benefits: punicalagins and punicic acid.


They are antioxidants found in the skin and the juice of pomegranates.

According to a study, pomegranate juice has three times more antioxidant activity than green tea and red wine.

Punicic Acid

Punicic acid is the primary fatty acid in pomegranate arils.

It has potent biological effects.

3. Pomegranate Has Impressive Anti-Inflammatory Effects

Chronic inflammation can lead to certain diseases such as cancer, heart disease, Alzheimer’s disease, and type 2 diabetes.

According to a test-tube study, the antioxidant components of pomegranate help reduce inflammation in the digestive tract.

In addition, another study conducted on patients with diabetes found that consuming 250 ml of pomegranate juice per day reduces inflammatory markers by 30%.

4. Pomegranate May Help Fight Prostate Cancer

According to studies, pomegranate extract delays the reproduction of cancer cells. It can even cause cell death in damaged cells.

In fact, one study found that drinking 8 ounces of pomegranate juice per day reduced prostate-specific antigen, a blood marker of prostate cancer.

Other studies have found that pomegranate extract could also be beneficial in fighting prostate cancer.

5. Pomegranate May Also be Useful Against Breast Cancer

In addition to the above, pomegranate extract also helps to inhibit the reproduction of breast cancer cells.

However, the studies have only been conducted in the laboratory, so more research is needed to verify its effects.

6. Pomegranate May Lower Blood Pressure

According to a study, consuming 150 ml of pomegranate juice once a day for two weeks helps reduce blood pressure in people with hypertension.

In addition, other studies have found that it is especially beneficial in reducing systolic blood pressure, that is, the highest number when reading blood pressure.

7. Pomegranate May Help Fight Arthritis and Joint Pain

Arthritis causes inflammation in the joints.

Since pomegranate has compounds that act as anti-inflammatories, it is beneficial in treating arthritis symptoms.

Additionally, one study found that pomegranate extract helps block enzymes that damage joints in people with osteoporosis.

Additionally, a study conducted on rodents found that pomegranate extract relieves arthritis.

8. Pomegranate Juice May Lower Your Risk of Heart Disease

Heart disease is one of the leading causes of death in the world.

According to a study, the daily consumption of 800 mg of pomegranate seed oil helps lower triglycerides in the blood.

On the other hand, a study conducted on people with type 2 diabetes found that pomegranate juice reduces “bad” cholesterol (LDL) levels.

Not only that, but certain studies have found that pomegranate juice protects cholesterol particles from oxidation, which is key to avoiding cardiovascular disease.

In addition, a study found that pomegranate juice reduces blood pressure levels.

9. Pomegranate Juice May Help Treat Erectile Dysfunction

Studies in rabbits have shown that pomegranate juice helps increase blood flow and, consequently, improves the erectile response.

In addition, a study conducted on men with erectile dysfunction found that pomegranates could have a beneficial impact, although the effects were not significant.

10. Pomegranate Can Help Fight Bacterial and Fungal Infections

Pomegranates can also help fight harmful microorganisms.

In fact, researchers found pomegranate may combat some bacteria such as Candida albicans.

In addition, its antifungal and antifungal effects improve the health of the mouth and prevent diseases such as gingivitis and periodontitis.

11. Pomegranate May Help Improve Memory

According to a study, the consumption of 2 grams of pomegranate extract prevents memory deficits after surgery.

Additionally, another study found that consuming 8 ounces of pomegranate juice per day helps improve verbal and visual memory markers in people with memory problems.

Studies in rodents suggest that pomegranate may also help fight Alzheimer’s disease.

12. Pomegranate May Improve Exercise Performance

Pomegranates provide nitrates, which improve physical performance.

According to a study carried out on athletes, the consumption of 1 gram of pomegranate extract before training helps to improve blood flow, delays fatigue, and improves physical performance.

The Bottom Line

Pomegranates are one of the fruits with the most nutrients beneficial to health.

One of its main benefits is that it helps prevent diseases such as cancer, heart disease, and arthritis.

In addition, they help improve memory and performance in physical activity.