Pomegranates are often categorized as a “superfood” because of their many health benefits, including reducing inflammation and assisting in exercise recovery.
Drinking pomegranate juice may help reduce inflammation and protect against cellular damage. This is due to the juice’s high concentration of antioxidants and anti-inflammatory compounds, such as ellagitannins, anthocyanins, and organic acids.
Drinking pomegranate juice may help reduce oxidative damage caused by physical stress (like exercise) and promote muscle recovery. It may also help enhance athletic performance and improve cardiovascular responses during exercise.
Consuming pomegranates may help reduce heart disease risk factors, like high blood pressure and high blood lipid levels.
Pomegranate juice may also increase blood antioxidant levels and HDL (“good”) cholesterol.
Due to their high antioxidant levels, pomegranates may help protect nerve cells from damage. Specifically, drinking pomegranate juice may improve certain aspects of cognitive health, such as memory.
Pomegranates are highly nutritious and provide many important nutrients. One cup of pomegranate seeds (arils) contains:
- Calories: 144.4
- Carbohydrates: 32.6 grams
- Fiber: 6.96 grams
- Protein: 2.9 grams
- Fat: 2.04 grams
- Potassium: 410 milligrams
- Vitamin B5: .656 milligrams
- Vitamin C: 17.74 milligrams
- Vitamin E: 1.044 milligrams
- Folate: 66.2 milligrams
- Vitamin K: 18.6 micrograms
- Manganese: .208 milligrams
Pomegranate arils are a rich source of fiber, which feeds beneficial bacteria in your digestive tract and helps promote regular bowel movements.
They are also high in vitamin C, an antioxidant that is essential for immune function, collagen production, protein metabolism, and neurotransmitter production.
Pomegranates contain folate, a necessary nutrient during pregnancy, as it plays an important role in fetal development.
The potassium in pomegranates aids in blood pressure regulation, nervous system function, and many other critical bodily processes.
Pomegranate products, like arils and juice, are safe for most people to consume. However, people allergic to pomegranates should avoid consuming any pomegranate products.
Pomegranate juice is high in carbohydrates and low in fiber and protein, so it should be consumed in moderation, especially by people with diabetes and prediabetes, because it can spike blood sugar.
