June 12, 2022

The Health Benefits of Pomegranates

Pomegranates and natural pomegranate juice have anti-cancer properties

opened pomegranate with seeds

No doubt, they’re beautiful. Whether whole or simply a container of fresh ruby-red arils, pomegranates tend to grab your eye as you’re walking through the produce aisle. But their appeal isn’t just skin deep when you consider all the benefits they offer.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Registered dietitian Julia Zumpano, RD, LD, shares why these juicy, delectable fruits can be a great addition to your diet — and why the seeds are just as good as the juice.

Is there a difference between pomegranate juice and seeds?

Pomegranate seeds and juice directly from the fruit are always better than bottled juice, but both have their benefits. If you want to consume less sugar, instead of drinking bottled pomegranate juice, break the pomegranate open and eat the fruit on the inside. But be warned, there’s a trick to cutting the fruit open properly.

Here’s an easy way to peel a pomegranate:

  • Hold the pomegranate so the protruding stem end faces one side. Slice away a wide swath of the crown with the stem in the middle. Then turn the fruit so the cut edge is on top.
  • You’ll see a set of sections that radiate from the top; a second set radiates from the stem end. The two sets are divided by a ridge running around the pomegranate about two-thirds of the way down from the top.
  • Slice the pomegranate skin along the ridges that run from the top to the bottom and along the horizontal ridge. Try to score through the skin as deep as the white membrane and avoid slicing into the seeds.
  • Then, using your fingers, gently pull the pomegranate apart. It will fall into a star shape, like a blossom. Spoon out the juicy seeds to eat and discard the white membrane, which has a bitter taste.

Health benefits of pomegranates

Now that you know how to slice and dice pomegranates, here’s the rundown on some of their benefits.

They’re high in antioxidants

Antioxidants are substances that help protect cells from environmental toxins such as pollution and cigarette smoke. Antioxidants are known to help prevent and repair DNA damage that can lead to cancer. Pomegranate juice alone won’t keep cancer at bay, but studies suggest it may be a nutritious addition to a healthy, plant-based diet such as the Mediterranean diet.

They may benefit prostate health

Some research found that components in pomegranate juice helped inhibit the movement of cancer cells by weakening their attraction to a chemical signal that promotes the spread of cancer.

Advertisement

Researchers from the University of California at Los Angeles found that pomegranate juice appeared to suppress the growth of cancer cells and decrease cancer cell death in men and those assigned male at birth who’ve had preliminary treatment for prostate cancer.

“There are some studies with pomegranate that suggest a role in slowing the growth of prostate cancer,” Zumpano says. “But it should be noted that the studies suggest pomegranate juice and pomegranate fruits should be part of a healthy plant-based diet.”

Other studies suggest pomegranate peel extract has anti-cancer properties and that pomegranate peels could be used for additional medicinal properties.

They promote heart health

Pomegranates have been used for thousands of years as an Ayurvedic medicinal food because of their antioxidant properties. Oxidative stress is related to many chronic diseases including diabetes and heart diseases. Because of its antioxidant properties, some studies have discovered pomegranates can improve oxidative stress factors and, therefore, positively impact these conditions.

In a 2022 comprehensive review of 10 of the most commonly available fruits and their effects on cardiovascular diseases, researchers noted pomegranates and pomegranate juice can have significant benefits for improving a number of heart conditions like high blood pressure, coronary artery disease and atherosclerosis.

Another 2021 study conducted on rats showed that pomegranate juice reduced the concentration of LDL, the “bad” cholesterol that forms plaque, by 39%, and indicated that it increased the concentration of HDL, the “good” cholesterol, by 27%.

Advertisement

“There are some studies that show pomegranates may help to prevent plaque buildup in your arteries,” Zumpano says. “If heart disease runs in your family, it might make sense to add pomegranate to your diet.”

Are pomegranates healthy?

All signs point to yes: Pomegranates are healthy when incorporated into a heart-healthy diet. Consider sprinkling them atop your salads, oatmeal, quinoa or yogurt. Pomegranates also complement poultry such as chicken and turkey dishes.

Half of a pomegranate is considered one serving of the fruit, which is in season from October through January. So, you have plenty of time to create or try a recipe or two.

Learn more about our editorial process.

Related Articles

Colorful fruit, vegetables and nuts combined in bowl and scattered on table
March 15, 2024
Phytonutrients: What They Are and Where To Find Them

These typically colorful plant-based substances provide various health benefits that help protect you from disease

Older couple standing in kitchen taking vitamins
February 26, 2024
Do Men and Women Really Have Different Nutrition Needs?

When it comes to getting proper nutrition, your assigned sex can play a role — but there’s more to it than that

Hand holding an artichoke over a basket of artichokes
February 23, 2024
10 Health Benefits of Artichokes

This unique-looking veggie is fiber-dense and antioxidant-rich, and can improve the health of your gut, liver and heart

Cinnamon apple cranberry crisp
February 8, 2024
Recipe: Warm Cinnamon Apple Cranberry Crisp

A healthier dessert, packed with distinct flavors

holy basil leaves, known as tulsi, on wooden spoon
November 29, 2023
The Benefits of Holy Basil (Tulsi)

This herb offers different potential benefits from the basil you find in pesto

Muffins and sweetbreads with frosting on trays at bakery.
November 21, 2023
13 Foods That You Didn’t Know Contain Dairy

Be sure to check the labels of common foods like canned tuna, bread, hot dogs and chocolate

zoom in on deli meat variety
November 15, 2023
Nitrates and Nitrites: What Are They and What Foods Have Them?

These naturally occurring chemicals may cause health issues when added to some foods

Person during a consultation with their dietitian.
November 8, 2023
Could You Have a Fructan Intolerance?

A low-FODMAP elimination diet can help identify your symptoms

Trending Topics

Person in yellow tshirt and blue jeans relaxing on green couch in living room reading texts on their phone.
Here’s How Many Calories You Naturally Burn in a Day

Your metabolism may torch 1,300 to 2,000 calories daily with no activity

person getting a sinus massage between brows
5 Sinus Massage Techniques To Relieve Pressure and Promote Drainage

A gentle touch in all the right places may help drain your sinuses

woman snacking on raisins and nuts
52 Foods High In Iron

Pump up your iron intake with foods like tuna, tofu and turkey

Ad