Pomegranates are among the healthiest fruits on Earth.

They contain a range of beneficial plant compounds, unrivaled by other foods.

Studies have shown that they may have several benefits for your body, possibly lowering your risk of various diseases 

Here are 12 evidence-based health benefits of pomegranate.

1. Pomegranates Are Loaded With Important Nutrients

The pomegranate is a fruit that contains hundreds of edible seeds called arils. They are rich in fiber, vitamins, minerals and bioactive plant compounds, but they also contain some sugar.

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

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

However, pomegranates really shine in their wealth of powerful plant compounds, some of which have potent medicinal properties.
 

2. Pomegranates Contain Two Plant Compounds With Powerful Medicinal Properties

Pomegranates pack two unique substances that are responsible for most of their health benefits.
 

Punicalagins

Punicalagins are extremely potent antioxidants found in pomegranate juice and peel.

They’re so powerful that pomegranate juice has been found to have three times the antioxidant activity of red wine and green tea. 

Pomegranate extract and powder is typically made from the peel, due to its high antioxidant and punicalagin content.

Punicic Acid

Punicic acid, found in pomegranate seed oil, is the main fatty acid in the arils.

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

 

3. Pomegranate Has Impressive Anti-Inflammatory Effects 

The punicalagins in pomegranate juice have been shown to reduce inflammation, one of the leading drivers of many serious diseases, including cancer and diabetes.
 

4. Pomegranate May Help Fight Prostate Cancer

Preliminary evidence indicates that pomegranate juice can be useful in men with prostate cancer, potentially inhibiting cancer growth and lowering the risk of death.

5. Pomegranate May Also be Useful Against Breast Cancer

Laboratory studies suggest that pomegranate extract can help fight breast cancer cells, but human studies are needed.

 

6. Pomegranate May Lower Blood Pressure

Regular intake of pomegranate juice has been shown to lower blood pressure levels in as little as two weeks.

7. Pomegranate May Help Fight Arthritis and Joint Pain

Studies in animals and isolated cells indicate that pomegranate extract may be beneficial against several forms of arthritis, but human research is needed.

8. Pomegranate Juice May Lower Your Risk of Heart Disease

Several human studies have shown that pomegranate can have benefits against heart disease. It improves your cholesterol profile and protects LDL cholesterol from oxidative damage.

9. Pomegranate Juice May Help Treat Erectile Dysfunction

Pomegranate juice has been linked to reduced symptoms of erectile dysfunction, but more research is needed.

10. Pomegranate Can Help Fight Bacterial and Fungal Infections

Pomegranate has antibacterial and antiviral properties which may be useful against common gum diseases and yeast infections.

11. Pomegranate May Help Improve Memory

Some evidence shows that pomegranate may improve memory in older adults and post-surgery. In addition, studies in mice suggest that it may protect against Alzheimer's disease.

12. Pomegranate May Improve Exercise Performance

As a rich source of nitrates, pomegranate may improve exercise performance by increasing blood flow.

 

The Bottom Line

Pomegranates are one of the healthiest foods on the planet, packed with nutrients and powerful plant compounds.

They have wide-ranging benefits and may help reduce your risk of various serious illnesses, including heart disease, cancer, arthritis and other inflammatory conditions.

What’s more, they may boost your memory and exercise performance.

If you want to reap the many health benefits pomegranates have to offer, either eat the arils directly or drink pomegranate juice.