Pomegranates are a type of fruit that grow in cold climates and have red, thick skins with juicy seeds inside. They have a long history of being used for medicinal purposes, dating back to ancient Egypt, where they were valued for treating digestive problems, parasites, and skin conditions.
"Pomegranate is a potent fruit that contains many types of polyphenols, such as anthocyanins, ellagic acid, and other plant compounds," says Shuting Hu, a cosmetic scientist and the founder of Acaderma, a skincare brand. (Polyphenols are substances that are found in many plants and have antioxidant effects. They can help protect the skin from various types of damage.) "These compounds are what make pomegranate extract so beneficial," Hu adds. "They help to shield the skin from free radicals and also repair any damage that may have been caused by environmental factors."
Benefits of pomegranate for health
1. Nutrient-dense
Pomegranates are low in calories and fat, but high in fiber, vitamins, and minerals. Here is the nutrition information for the seeds in one average pomegranate:
- Calories: 234
- Protein: 4.7 grams (g)
- Fat: 3.3 g
- Carbohydrates: 52 g
- Fiber: 11.3 g
- Vitamin C: 32% of the Daily Value (DV)
- Folate: 27% of the DV
- Magnesium: 8% of the DV
- Phosphorus: 8% of the DV
- Potassium: 13% of the DV
Note: that the nutrition facts for pomegranate and its seeds are different from those of pomegranate juice, which has less fiber and vitamin C.
SUMMARY: Pomegranates are a low-calorie, low-fat, and high-fiber fruit that provides many vitamins and minerals.
2. Antioxidant-rich
Antioxidants are molecules that help protect your body's cells from damage caused by free radicals. Too many free radicals can be harmful and lead to various chronic diseases.
Pomegranates are a good source of antioxidants and polyphenols, such as punicalagins, anthocyanins, and hydrolyzable tannins.
Eating fruits like pomegranates can help support your overall health and prevent disease.
SUMMARY: Pomegranates have a high amount of antioxidants and polyphenols that help protect your cells from free radical damage.
3. May reduce inflammation
Inflammation is a normal response of your immune system to fight infections and injuries. However, chronic inflammation can cause problems and increase the risk of conditions such as heart disease, type 2 diabetes, and cancer.Trusted Source
Pomegranates may help lower the inflammation associated with these chronic conditions.
This is mainly due to the compounds called punicalagins, which have been shown to have both antioxidant and anti-inflammatory effects.
More research is needed, but some studies suggest that drinking pomegranate juice can lower some markers of inflammation.
SUMMARY: Pomegranates may have anti-inflammatory properties that could help prevent chronic inflammation related to disease. However, more research is needed to confirm this.
4. May have anticancer effects
Studies have shown that pomegranate contains compounds that have anti-cancer properties.
Animal studies have also shown that pomegranate can help slow down tumor growth in the early stages of liver cancer.
Moreover, according to older studies pomegranate extract may be helpful for prostate cancer.
SUMMARY: Pomegranate may have anticancer benefits. It may slow down tumor growth and spread and lower inflammation, but more research is needed to confirm this.
5. May benefit heart health
There is evidence that fruits high in polyphenolic compounds, such as pomegranate, may improve heart health.
For instance, in a study on people with heart disease, drinking pomegranate juice lowered the frequency and intensity of chest pain, as well as some indicators that suggest a positive effect on heart health.
SUMMARY: Pomegranate may lower blood pressure, reduce plaque buildup, and ease chest pain.
6. May support urinary health
Lab and human studies have found that pomegranate extract may help prevent the formation of kidney stones.
In one 2014 study pomegranate extract was shown to block the mechanism involved in stone formation in people with recurrent kidney stones.
Also, animal studies have found that pomegranate extract can help balance the levels of oxalates, calcium, and phosphates in the blood, which are common ingredients of kidney stones.
SUMMARY: Pomegranate may have compounds that help avoid kidney stones.
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7. May have antimicrobial effects
Pomegranate compounds may help combat harmful microorganisms.
For example, they may protect oral health by lowering the growth of germs that can cause bad breath and tooth decay.
SUMMARY: Pomegranate has compounds that help fight off potentially harmful bacteria, fungi, and yeasts — especially germs in the mouth that can lead to bad breath and tooth decay.
8. May enhance exercise endurance
The polyphenols in pomegranates may boost exercise endurance.
One small study found that pomegranate extract extended time to exhaustion and improved performance in trained cyclists.
Other research has found that pomegranate supplements may enhance both endurance and muscle recovery.
However, research using pomegranate juice has found no benefit for muscle recovery after exercise, suggesting that more studies are needed.
SUMMARY: Pomegranate has compounds that may increase endurance and recovery.
9. Good for your brain
Pomegranates contain antioxidants called ellagitannins, which help lower inflammation in the body.
Some studies have found that ellagitannins may help protect the brain from Alzheimer’s and Parkinson’s disease by lowering oxidative damage and increasing the survival of brain cells.
Ellagitannins are thought to produce a compound in the gut called urolithin A, which has been studied for its ability to lower inflammation in the brain and delay the onset of cognitive diseases.
SUMMARY: Pomegranate has compounds that may help protect brain health and prevent Alzheimer’s disease and Parkinson’s disease.
10. May improve digestive health
Pomegranate may help maintain the health of your gut microbiome, which is important for many aspects of health.
Lab studies have shown that pomegranate can boost levels of beneficial gut bacteria, indicating that it may have prebiotic effects.
Prebiotics are substances that feed the good bacteria in your gut and support a healthier gut microbiome.
Furthermore, pomegranate arils are high in fiber, which is vital for digestive health and may prevent some digestive disorders.
SUMMARY: Pomegranate arils are high in fiber, which nourishes probiotics and helps avoid some digestive health problems.
The bottom line: Pomegranates are high in antioxidants, fiber, and various vitamins and minerals.
Pomegranates may also help prevent cancer, enhance exercise endurance, and fight harmful germs.
Although human studies on some of these potential benefits are limited, it’s clear that pomegranate is a delicious, nutritious addition to your diet.
Benefits of Pomegranate for Beauty
Pomegranate Benefits for Skin
1. Protects from Sun Damage
During the summer, your skin requires extra care and attention. One of the common issues faced during summers is sun damage and tanning. The goodness of pomegranate helps to prevent that. Incorporating it into the skincare routine will help your skin fight free radicals caused by sun exposure.
2. Cleanses the Skin
Pomegranate benefits the skin by acting as an effective cleansing agent that removes toxins from the skin. It gives you soft and smooth skin and protects the epidermis. Thus, skin cells are renewed and repaired.
3. Fights Acne
The excess sebum in the skin causes acne and other skin problems. Pomegranate benefits the skin by combating acne and calming the itchy, flaky skin and redness that comes with it. Pomegranate is rich in antioxidants that help to fight acne. Pomegranate scrubs help to eliminate excess oil from the skin.
4. Minimizes Wrinkles
Pomegranates have anti-ageing properties. It has bioflavonoids that make it excellent for skin protection. Research shows pomegranate oil has an SPF of eight. It is a component of natural sunscreen.
5. Anti-ageing Properties
The rich combination of herbs and oils in pomegranate serum reduces the appearance of fine lines for visibly younger-looking skin. It has skin healing and repairing properties. The serum can help fade the dark patches and reduce pigmentation. It also promotes collagen production because of the vitamin E content.
6. Pomegranate for Skin Whitening
Use pomegranate for skin whitening by making a face pack or as a toner. It helps lighten your skin tone and whiten your skin. The juice from the fruit nourishes your skin and reduces the blemishes. It helps exfoliate your skin, enhances its glow, and improves skin tanning.
7. Pomegranate for Skin Glow
Various skincare experts recommend pomegranate for skin glow. This is achieved due to its anti-inflammatory and antioxidant properties. This fruit is rich in minerals and helps lower pigmentation and sunspots. The vitamin C in pomegranates helps improve skin tone and provide radiance to your skin.
How to Use Pomegranate for Skin
"A surprising benefit of pomegranate is its ability to regenerate skin cells," Hu says. "Pomegranate is great when used as a spot treatment agent for skin issues such as hyperpigmentation, acne scars, age spots, and dry skin."
But pomegranate has more than just spot treatment benefits. Because they're so high in polyphenols, pomegranates may be used in almost any product and concentration for different purposes.
"The polyphenols (especially anthocyanins) that reside in pomegranate quickly oxidize in water, so if you're going to use a product with pomegranate extract, I suggest not letting it sit on the shelf too long so you get the most potent version of the product," Hu suggests.
Want to try pomegranate in skincare? The fruit plays a starring role in the Glow Recipe Pomegranate Peptide Firming Serum, which pairs pomegranate with polypeptides to hydrate the skin and increase its firmness.
Pomegranate benefits for hair
The pomegranate is a juicy fruit full of sweet delights. It has hundreds of uses once harvested. It is often called the “fruit of life,” as we see how the fruit’s nourishing oils revive and renew hair. This is why we use this natural ingredient in many of our premium hair products.
Pomegranates flourish in the Mediterranean and especially in Italy. This is another reason why we are proud to include it in our formulas. But let’s explore why the fruit is becoming popular as a top source for healthier, shinier hair.
Pomegranate oil is obtained from the cold press of pomegranate seeds, which produce a light amber and fruity, fatty liquid. This oil is loaded with restorative properties such as minerals, fibre, vitamins A, C, and E, and folic acid, as well as antioxidants that have been used for skincare and medical treatments for decades.
Now, we have transformed pomegranate oil by mixing it with ingredients that improve its effectiveness to nourish hair and provide the following benefits:
1. Deep moisturisation
Pomegranate seed oil is rich in a variety of fatty acids that allow it to penetrate deeply and moisturise hair strands, giving a luxurious softness that is truly unmatched. The fatty acids include linoleic acid and stearic acid, two properties that efficiently work to soften and hydrate dry hair. Hair that’s softer and hydrated tends to be less frizzy, so indirectly, you can also say that it has anti-frizz benefits.
2. Scalp strengthening
This fruit also contains punicic acid, a molecule well-known among scientists for its anti-inflammatory properties. This derivative is wonderful for your skin, including your scalp. It helps to calm irritations to keep your scalp clean and in its best shape. Plus, it also has anti-fungal benefits that help prevent and treat conditions like dandruff.
3. Increased hair strength
The antioxidants in pomegranate oil offer a splendid shield of protection against the harmful effects of oxidative stress and prevent the buildup of dirt on the scalp. Through stimulation, it improves blood flow to the scalp, thus promoting stronger, healthier hair growth.
4. Radiance and shine
Free radicals in the environment, like pollutants and product buildup, can make hair lose its shine. The nourishing fatty acids in pomegranates help to counter these effects by covering hair strands with a protective layer that helps lower the number of free radicals and product particles that stick to strands. The result is a clean and smooth hair cuticle that reflects light beautifully to emit radiance and shine.
5. Hair growth
While there are no direct studies to support the claim that pomegranate seed oil directly affects hair growth, we do know it helps in creating a healthy hair environment in which hair can grow. Thanks to its high content of antioxidants, it improves blood flow to the scalp, which is vital for a healthy scalp and the stimulation of stronger and possibly faster hair growth. The moisturising effects can also make hair look fuller and stronger so that it looks longer.
Frequently asked questions
What happens if you eat pomegranates daily?
Research suggests that drinking pomegranate juice every day for 2 months may reduce systolic blood pressure, diastolic blood pressure, or both in some people.
A placebo-controlled 2022 study showed that daily supplementation with oral pomegranate extract may lower the appearance of severe wrinkles, improve skin microbiome (microorganisms), and decrease skin oil production, among other skin and general health benefits.
A 2023 systematic review also found that eating pomegranates every day can enhance cognitive function in healthy individuals and lower the risk of cognitive impairment. Cognitive refers to processes related to learning, remembering, and understanding information.
If you have diabetes, you may want to consult your doctor about eating pomegranates every day since the fruit has a high sugar content.
Why is pomegranate a superfood?
In simple terms, superfoods are nutrient-rich foods that can benefit your health when you eat them regularly. Some people may regard pomegranates as a superfood because of their anti-inflammatory properties and high content in fiber, vitamins, antioxidants, and minerals.
Is pomegranate good for kidney health?
Research in humans is scarce when it comes to the benefits of pomegranates for kidney health. However, foods that are high in antioxidants may offer benefits for the whole body, including the kidneys. If you have kidney disease, however, you may want to talk to your healthcare professional about eating pomegranates because of the fruit’s high potassium content and potential to interact with some medications.
Is it okay to eat pomegranate seeds?
Pomegranate seeds are edible and can be a great source of many essential vitamins.
Is pomegranate the healthiest fruit in the world?
Pomegranate is highly nutritious and can be a great addition to a balanced diet. However, all fruits offer a unique set of nutrients, so be sure to enjoy pomegranates along with a variety of other healthy fruits.
Who should not have pomegranates?
Pomegranate may interact with certain medications, including drugs used to treat high blood pressure. The fruit is also high in sugar and potassium. Therefore, consider asking your healthcare professional if you have diabetes or kidney disease, or take any type of medication.