Pomegranate and it’s amazing health benefits.

Pomegranate is one of the healthiest fruits on earth. It is found almost all over the world particularly tropical & cold region.

This fruit is a shrub that produces a red fruit. Categorized as a berry, this fruit is about 5-12 cm (2-5 inches) in diameter. It is red, round and looks kind of like a red apple with a flower-shaped stem.

The skin of this fruit is thick and inedible. There are hundreds of edible seeds called arils within.

The arils are what people eat, either raw or processed into pomegranate juice.

Pomegranate Arils (seeds)

Its botanical name is Punica granatum. It is a fruit-bearing deciduous shrub or small tree. It grows between 5 and 8 m tall.

Pomegranate Tree with fruit


This fruit originated in the region of modern-day Iran.

Today, it is widely cultivated throughout the Middle East and Caucasus region, Africa, the Indian subcontinent, Central Asia.  In recent years, it has become more common in the commercial markets of all over the world.

Many studies have shown that they have incredible benefits for your body, and may lower the risk of all sorts of diseases.


12 Health Benefits

  1. Important Nutrients

Pomegranates have an impressive nutrient profile:

One cup of arils (174 grams) contains :

  • Fiber: 7 grams.
  • Protein: 3 grams.
  • Vitamin C: 30% of the RDA.
  • Vitamin K: 36% of the RDA.
  • Folate: 16% of the RDA.
  • Potassium: 12% of the RDA.

The pomegranate arils (seeds) are very sweet, with one cup containing 24 grams of sugar, and 144 calories.

It has powerful plant compounds and medicinal properties.

They are rich in fiber, vitamins, minerals, and bioactive plant compounds, but they also contain some sugar.

  1. Contain Two Plant Compounds With Powerful Medicinal Properties


There are two unique substances in pomegranates. These are responsible for most of their health benefits.


juice and peel have powerful antioxidants.

This juice has three times more antioxidant activity than red wine and green tea.

Its extract and powder are typically made from the peel.

Punicic Acid

Punicic acid, also known as pomegranate seed oil, is the main fatty acid in the arils.

It is a type of conjugated linoleic acid with potent biological effects.

It contains punicalagin and punicic acid, unique substances that are responsible for health benefits.


  1. Pomegranate Has Impressive Anti-Inflammatory Effects

Chronic inflammation is responsible for many killer diseases.

This includes heart disease, cancer, type 2 diabetes, Alzheimer’s disease, and even obesity.

Pomegranate has potent anti-inflammatory properties, which protects from many serious diseases.

Studies have shown that it can reduce inflammatory activity in the digestive tract, as well as in breast cancer and colon cancer cells.

  1. Pomegranate May Help Fight Prostate Cancer

Prostate cancer is the most common type of cancer in men.

Laboratory studies have shown that pomegranate extract can slow down cancer cell reproduction.  and even induce apoptosis (cell death) in cancer cells. The PSA (prostate-specific antigen) is a blood marker for prostate cancer.

Men whose PSA levels double in a short period of time are at increased risk of death from prostate cancer.

Interestingly, a human study found that 237 ml (8 oz) of pomegranate juice per day increased the PSA doubling time from 15 months to 54 months, which is huge.

  1. Pomegranate May Also be Useful Against Breast Cancer

Breast cancer is the most common type of cancer in women.

Pomegranate extract inhibits the reproduction of breast cancer cells, and may even kill some of them.

  1. Pomegranate May Lower Blood Pressure

High blood pressure (hypertension) is one of the leading drivers of heart attacks and strokes.

In one study, people with high blood pressure had a significant reduction after consuming 150 ml (5 oz) of pomegranate juice daily for 2 weeks.

Other studies have found similar effects, especially for systolic blood pressure (the higher number in a blood pressure reading) .

  1.   Fight against Arthritis and Joint Pain

Arthritis is a common problem nowadays.

There are many different types, but most of them involve some form of inflammation in the joints.

The plant compounds in pomegranate have anti-inflammatory effects, it makes sense that they could help treat arthritis.

Pomegranate Juice

Laboratory studies have shown that pomegranate extract can block enzymes that are known to damage joints in people with osteoarthritis.

It has also been shown to be beneficial against arthritis in mice, but there is very little evidence in humans so far.

  1. Pomegranate Juice May Lower Your Risk of Heart Disease

Heart disease is currently the world’s most common cause of premature death.

It is a complicated disease, driven by many different factors.

Punicic acid, the main fatty acid in pomegranate, may help protect against several steps in the heart disease process.

Another study looked at the effects of pomegranate juice in people with type 2 diabetes and high cholesterol. They noted significant reductions in LDL cholesterol, as well as other improvements .

This juice is beneficial for both animals and human beings. It protects the LDL cholesterol particles from oxidation, one of the key steps in the pathway towards heart disease.

  1. Pomegranate Juice May Help Treat Erectile Dysfunction

Oxidative damage can impair blood flow in all areas of the body, including erectile tissue.

Its juice is beneficial in increasing blood flow and erectile response in rabbits .

In a study of 53 men with erectile dysfunction, pomegranate appeared to have some benefit, but it was not statistically significant .

  1. Pomegranate Can Help Fight Bacterial and Fungal Infections

The plant compounds in pomegranate can help fight harmful microorganisms.

The anti-bacterial and anti-fungal effects may also be protective against infections and inflammation in the mouth.

This includes conditions like gingivitis, periodontitis and denture stomatitis.

  1. It May Help Improve Memory

There is some evidence that pomegranate can improve memory.

In one study in surgical patients, 2 grams of pomegranate extract prevented deficits in memory after the surgery .

pomegranate juice per day significantly improves markers of verbal and visual memory .

There is also some evidence from studies in mice that pomegranate can help fight Alzheimer’s disease

  1. Pomegranate May Improve Exercise Performance

Pomegranate is rich in dietary nitrates, which have been shown to improve exercise performance.

This led to a delay in the onset of fatigue, and an increase in exercise efficiency.

More studies report that pomegranate may be beneficial for physical performance, similar to beetroot juice.