Why You Need More Pomegranate In Your Life

• diabetes
• Alzheimer’s disease
• cancer
• arthritis
• male infertility
• obesity
• cardiovascular disorders

Antioxidants to the rescue!

Pomegranates are known for their polyphenol content.

Polyphenols are a class of compounds found in plant foods and are often what gives food its color and/or flavor.

The primary polyphenols in pomegranate include antioxidants, like anthocyanins and ellagitannins, and organic compounds, like citric acid and L-malic acid¹.

Polyphenols act in a variety of ways to protect our health, mainly by neutralizing free radicals and preventing oxidative stress. They can also strengthen our immune system; helping to rid our bodies of foreign, toxic, or damaged materials.

In fact, drinking 2 oz/day of concentrated pomegranate juice for 4 weeks can improve inflammatory markers, particularly interleukin-6¹.

In 2023, a study found that COVID-19-positive, hospitalized patients who drank 500 mL/day (a little over two cups per day) of pomegranate juice for 14 days had a greater decrease in interleukin-6 compared with the standard of care, suggesting pomegranate juice has the ability to improve immune function².

May Help Regulate Blood Sugar

Despite being high in surgar, eating whole arils or drinking fresh pomegranate juice may improve blood sugar control in people with diabetes.

Antioxidant activity and involvement in beta cell production and function are thought to be the mechanism of actions here.

Lots of studies have been done on this but much of the data is conflicting. Researchers are wondering if the pomegranate source, harvest method, form of consumption, dosage, bioavailability, and duration of treatment may be factors that drive¹.

More information is needed but data looks promising.

May Improve digestion

Pomegranates are also high in fiber, an essential factor in good digestive health¹.

The seeds themselves and the membrane holding the juice are undigestible by our bodies and are considered insoluble fiber. Consuming them may improve your digestion by sweeping gunk out of your colon and encouraging healthy microbiota growth.

In addition, pomegranate’s antioxidant action, may reduce inflammation in the bowels and improve gut microbe³.

Related: Free Your Mind With Fermented Foods

Regular consumption of pomegranate juice and/or seeds may offer protection from heart disease, too¹.

Thanks to its antioxidant and anti-inflammatory properties, regular intake appears to modulate risk factors associated with heart disease, such as blood pressure and lipid profiles.

For example, a clinical trial found 200 ml/day (approx 1 cup) of pomegranate juice for 6 weeks lowered both systolic and diastolic blood pressure in diabetic patients⁴.

Another small study found that taking 2 capsules of pomegranate polyphenols daily for 4 weeks improved lipid oxidation in type II diabetic patients but not in healthy controls⁵.

Furthermore, a slightly larger study found women with PCOS who drank 45 mL/day of concentrated pomegranate juice (added to 180 mL of water) for eight weeks had reduced triglyceride and total cholesterol levels and improved LDL/HDL ratios⁶.

May Boost Physical Performance and Muscle Recovery

The amazing pomegranate also seems to improve athletic performance and muscle recovery¹.

A systematic review of the literature looking at these has found multiple studies supporting this⁷.

For example, one study found consuming 200 mL/d (approx 1 cup) pomegranate juice after a workout might help maintain or reduce markers of oxidative stress⁸.

Additionally, pomegranate may enhance blood flow during exercise.

According to the authors of this study, taking two 500 mg capsules of pomegranate extract 30 min before exercise may enhance blood vessel diameter, blood flow, and delay fatigue during exercise⁹.

May enhance cognitive function

Eating pomegranate arils or drinking pomegranate juice may prevent cognitive decline and preserve memory function¹.

Scientists theorize pomegranate’s antioxidant actions may prevent oxidative damage and stimulate areas of the brain responsible for controlling visual memory functions.

One polyphenol in particiular, vitamin C, known for its antioxidant activity, is also used in collagen production, protein metabolism, and the production of neurotransmitters.

To support this claim, a 2020 study showed that drinking 8 oz of pomegranate juice for one year prevented a decline in visual memory in otherwise healthy middle-aged adults⁽¹⁰⁾.

Additionally, pomegranate supplementation may assist in recovery from stroke.

A small study of inpatient stroke survivors were given 1 g (two 500 mg capsules of pomegranate extract) per day. After one week, these patients had higher memory and cognitive function scores and required a shorter hospital stay, when compared to their placebo counterparts¹¹.

May Improve Mood

In addition to promoting good physical health, pomegranates contain several nutrients that might also impact our mental health.

Vitamin C is a nutrient known for its antioxidant activity. However, it is also used in collagen production, protein metabolism, and the production of neurotransmitters¹².

Reseveratrol, a polyphenol found in grapes (red wine) and pomegrante, is most known for heart health but it also fosters a healthy gut microbiome. A healthy gut directly impacts the gut-brain axis and therefore our moods¹³.

Potassium is an electrolyte necessary for all cellular functions. Insufficient potassium intake can lead to poor health outcomes including increased blood pressure and nervous system dysfunction¹⁴.

Folate is a critical nutrient in fetal development. It may also impact our mood like depression. More data is needed to parse out the mechanism but it is thought that insufficient intakes of folate could impact our brain’s ability to produce neurotransmitters¹⁵ .

Adverse Effects

For most people, consuming pomegranates and/or pomegranate juice is safe. There are really only two major concerns.

First is allergy. If you have any type of allergy to pomegranate, you should avoid pomegranate/pomegranate products.

Second, pomegranates are high in sugar and excessive intakes of its juice could contribute to weight gain over time. Simply keep your portions small to access its health benefits, and keep excess weight away.

Tips for Eating Pomegranate

Pomegranates are a tasty treat. Here are some fun ways to include them in your diet.

• Toss in a salad. Adding arils to your salads can sweeten things up and bring excitement back to your salad.
• Add to oatmeal. Pomegranate adds a sweet burst of flavor to oatmeal. Pro Tip: pair with unsweetened cacao powder for added health benefits.
• Sprinkle with cane sugar and eat with a spoon.
• Find a recipe. Pomegranate can add flavor to a variety of hot meals, like baked chicken, for example. Try a new recipe that suits your ability and preferences.
• Use it in a drink. Pomegranate juice is a great cocktail mixer!