The Nutritional Power of Pomegranates: 6 Surprising Health Benefits

1. Pomegranate antioxidants may protect you from cancer.

While there’s no sure-fire way to prevent cancer, eating foods with antioxidants is an easy measure you can take to keep yourself healthy. The bioactive polyphenols and other phytochemicals in pomegranates are antioxidants that help protect your cells from oxidative stress, fighting free radicals that can contribute to cancer. In fact, pomegranate juice contains higher levels of antioxidants than green tea or red wine, so if you aren’t a fan of those, try trading in your tea or wine for a glass of pomegranate juice.

Keep in mind that the juice often contains added sugar, so be sure to check the label, or opt for the whole fruit.

2. Pomegranate juice is linked to the faster death of prostate cancer cells.

Some studies have shown that pomegranate juice, as part of an overall healthy diet, was beneficial to men who had already had treatment for prostate cancer. The studies showed that the health benefits of pomegranate juice included suppressing the spread of cancer and accelerating the death of prostate cancer cells. Other studies focusing on breast, colon, and lung cancer also showed that pomegranates and their juice may inhibit cancer cell growth. More human studies are needed, as most of the research has been conducted in labs and on animals.

3. Pomegranates may help reduce inflammation.

Another perk of pomegranates—the antioxidants also help fight inflammation. These fruits can reduce inflammation in the heart that can lead to disease. People battling arthritis may also experience some relief thanks to pomegranates’ anti-inflammatory properties. Pomegranates may also protect against neuroinflammation and may help slow the progression of neurodegenerative disorders and memory impairment. In other words, pomegranates may help protect against diseases like Alzheimer’s.

4. Pomegranates benefit the heart and vascular health.

Pomegranates have been shown to control “bad” cholesterol (LDL) and improve “good” cholesterol (HDL), leading to less plaque that builds up in the arteries and restricts blood flow. Pomegranates may even help reduce plaque that’s already clogging your blood vessels.

5. Pomegranates may help you feel younger longer.

The ellagitannins in pomegranates are transformed by bacteria in the gut into a compound called urolithin A. It may help slow the aging process of skeletal muscles, which begin to weaken and lose mass with increasing age. A study showed that urolithin A helped boost the functioning of mitochondria, which generate most of the chemical energy in human cells. The results of the study concluded that urolithin A worked similarly to physical exercise in sedentary older people, even helping to reverse this natural aging process.

6. Pomegranates are great sources of fiber and many vitamins and minerals.

Pomegranate nutrition is exceptional on many levels. There are 5 grams of fiber in just one serving of pomegranate (half of the fruit, when you eat the inner part of the seed), accounting for about 18% of your daily fiber needs. Pomegranates are also a great source of folate and other B-vitamins as well as vitamins C, E, and K. (Unfortunately, the process of pasteurizing pomegranate juice destroys the vitamin C content.) They also contain the minerals potassium, phosphorus and magnesium. These fruits even have a bit of protein and iron. However, remember that pomegranates, like many fruits, contain a lot of sugar, so enjoy them in moderation.

*Be aware that pomegranate juice may interact with some medications.

If you want to add pomegranate juice to your regular diet, first talk to your doctor or pharmacist about possible interactions with prescription medications you’re currently taking. In particular, be careful about adding pomegranates to your diet if you’re taking the blood thinner warfarin or angiotensin-converting enzyme (ACE) inhibitors.