8 Clever Ways to Eat a Pomegranate (+15 Top Health Benefits)

The history of the pomegranate is as fascinating as its flavor and nutritional properties. Did you know that pomegranate remnants have been discovered in Egyptian tombs or consumed by Babylonian soldiers before they went into battle?

These red fruits with a tough outer layer were also considered as a symbol of hope, prosperity and abundance in several cultures and as such were included in wedding ceremonies. Also known as the ‘jewels of winter’ in North America, pomegranates possess numerous health benefits which will be discussed in this article. I’ll also share some of my favorite pomegranate recipes with you. Enjoy the read!

how to eat a pomegranate

Top 15 health reasons to love pomegranates

1. Pomegranates are impressive nutrient powerhouses.

One cup of edible seeds or arils (about 174g) contains:

  • 2.9g of protein
  • 7g of fiber
  • 17.7mg of vitamin C
  • 28.5mg of vitamin K
  • 66mg of folate
  • 411mg of potassium
  • 17mg of calcium
  • 21mg of magnesium


2. Pomegranates contain two unique compounds.

Pomegranate arils get their amazing deep ruby red color from potent antioxidants known as anthocyanins. Two of the substances that brought pomegranates to fame are:

  • Punicalagins, potent antioxidants which are uniquely found in the pomegranate’s juice and peel.
  • Punicic acid, a fatty acid present in the arils. It is also commonly referred to as pomegranate oil.
Impressive fact: In one study, pomegranate juice was found to have an antioxidant activity three times higher than those of red wine and green tea!

3. Pomegranates can help reduce inflammation.

Quiz time: Is inflammation always a bad thing?

Although this may sound counter-intuitive, transient inflammation (one that flares up and then dies down pretty quickly) can actually be good news as it’s a sign that your immune system is working properly. However, chronic low-grade inflammation induced by psychological stress, a sedentary life, smoking, poor quality sleep and an unhealthy diet can spell serious trouble ahead.

pomegranate smoothie

Research suggests that chronic inflammation can lead to:

That’s a grim long list of serious health complications, right? So here’s some good news: thanks to the antioxidant properties of punicalagins, pomegranates can help combat low-grade inflammation and keep these bleak diseases at bay.

Impressive fact: Consuming 250ml (about 8.5oz) of pomegranate daily for 12 weeks has been found to decrease the inflammatory markers CRP and interleukin-6 by 32% and 30%, respectively.

pomegranate heart

4. Pomegranates support heart health.

Want to protect your ticker? Make sure to consume pomegranates regularly. Both laboratory and clinical studies indicate that pomegranates can help keep heart disease at bay by:

  • Decreasing oxidative stress and damage to blood vessels due to inflammation. Punicalagins have been found to protect the heart by reducing inflammation and by helping quench the deleterious effects of free radicals on cell membranes.
  • Promoting the body’s production and activity of nitric oxide. Nitric oxide is a substance with antioxidant and anti-inflammatory properties. It helps delay the progression of atherosclerosis (the hardening of arteries) by scavenging free radicals and preventing blood cells and platelets from clumping on the arteries’ walls.
Impressive fact: Study participants who received pomegranate juice supplements containing 78 mg of punicalagins for one year experienced a 30% decrease in the size of atherosclerotic lesions in the common carotid artery. The lesions grew by 9% in the control group.

pomegranate recipes

5. Pomegranates can reduce blood pressure.

One of the factors that contribute to increased blood pressure is the overgrowth of undesirable muscle cells in blood vessel walls. Thanks to the punicalagins they contain, pomegranates can help prevent this dangerous muscle cell growth. In fact, compared to grape juice, blueberry juice, red wine, vitamin C, and vitamin E, pomegranate juice was found to be considerably more effective.

Impressive fact: Consuming about 150ml (5oz) of pomegranate juice daily for as little as two weeks was found to significantly reduce blood pressure. In another study, pomegranate juice supplementation reduced blood pressure by an impressive 21% after one year.

pomegranate cocktail

6.  Pomegranates are beneficial for individuals with diabetes and the metabolic syndrome.

Jordanian researchers have discovered that the antioxidants (particularly punicalagins and punicalins) in the pomegranate are able to tone down the damaging abrupt after-meal spike in blood sugar levels by reducing sugar absorption. They explained that these antioxidants can help the beta-cells in the pancreas store and release insulin more effectively.

In another study, Iranian researchers found that pomegranate juice markedly reduces cardiac risk factors in diabetic patients: those who consumed 40 grams (1.41 fluid ounces) per day of concentrated pomegranate juice for eight weeks experienced substantial improvement in heart health. This is an important finding since individuals suffering from diabetes are at higher risks of heart disease.

Impressive fact: Individuals with type 2 diabetes were given 1.5ml of pomegranate juice per kilogram of body weight. After three hours, researchers noticed improved beta-cell function as well as a decrease in insulin resistance in the study group whose average blood glucose levels was 8.5mmol/l compared to 9.44mmol/l in the control group.

One Reply to “8 Clever Ways to Eat a Pomegranate (+15 Top Health Benefits)”

  • Biplab Poddar

    Thanks for sharing this. At the moment in Scotland strawberries are everywhere. They are cheap and plentiful and perfect for treats and desserts. Making these Easy Gluten Free Fresh Strawberry Crumb Bars was a no-brainer! At the moment strawberries are so sweet and juicy they make perfect dessert bars
    Because of the natural sweetness of the strawberries this recipe has no refined sugar in it. I added a little honey to the base & topping to help bind the dry ingredients together. I also added a little honey to the fruit layer to give the bars an extra little floral sweet note. Honey and strawberries are perfect partners.These little bars make perfect afternoon pick-me-up’s. Or served as part of a more indulgent dessert, covered with fresh cream or a lovely vanilla ice cream would really take these little bars up a notch.Which sounds good to me. Its strange, when its Spring and Summer I dream of Autumn and Winter flavours but when its Autumn and Winter I dream of Spring and Summer flavours. I have been known to spend a small fortune on fresh imported strawberries in the height of Winter. Hallelujah I saw sense and now buy frozen fruit when it is out of season….. so much cheaper. Which basically means these bars can be enjoyed year round!
    Gluten Free
    Everything in these bars is gluten free, but one thing you need to keep an eye on is the oats. Even though I am not gluten intolerant I almost always buy certified gluten free oats. Not all oats are equal!!! If gluten is an issue for you, you will be well versed in this. But if you are not and want to make these for a friend / family member who does have issues with gluten, then please check your oats and if in doubt pop to the store and buy certified gluten free oats. So everyone can enjoy these easy gluten free fresh strawberry crumb bars

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