What are the health benefits of pomegranates?

Dear Reader, 

You’re right that pomegranates may have a lot of health benefits! The research that does exist points to some promising benefits across the body, from the heart to skin to digestion. More research is needed to confirm some of the benefits and interactions that pomegranates may have. Additionally, more research is needed to understand which form of the fruit provides the most benefits. Either way, for most people, incorporating pomegranates into their eating patterns may support the body in many ways! 

Pomegranates contain many antioxidants, which can have anti-inflammatory effects. Some studies have shown that consistent pomegranate intake is associated with increased immunity, improved cognition, and lowered blood pressure. There are also potential benefits for the skin, heart, urinary system, and digestive system.  

However, if you take medications like ACE inhibitors, statins, blood thinners, or similar drugs, you may experience adverse effects when consuming pomegranates. They may affect how well the drug works or may cause an unintended interaction. Speaking with a health care provider may help clear up any concerns about the fruits. 

There are many ways you can eat a pomegranate, from eating the actual fruit through its seeds to drinking the juice or taking pomegranate capsules. When it comes to the fruit itself, preparing it may take some practice. However, your efforts won’t be fruitless, since consuming pomegranates in their natural form may be fresher than drinking bottled juice or other preserved versions. To remove the seeds (which contain the fruit and juice), consider trying the following steps: 

• Cut off the star-shaped stem. This will open the fruit and expose the insides. Pomegranates are sectioned naturally with white membranes separating the seeds.  
• Make slices along the ridges of membrane. Since there are natural sections in the fruit, cutting along the membrane will help separate the parts and avoid cutting into the seeds. 
• Pull the sections apart. After cutting the membrane sections, you may try pulling the pomegranate apart. The seeds should stay in their sections, and they can be scooped out with a spoon or picked out with your fingers. 

You might also put the sections into a bowl of water to remove the seeds. The seeds will sink to the bottom and the membrane should float to the top. The seeds can also be dried and stored in a refrigerator or freezer to be enjoyed later. Regardless of your method of extraction, be mindful of any juice that’s released, as it might stain your hands or clothes.  

As for how much to eat, half of a pomegranate is usually considered a single serving. A typical serving size of pomegranate juice is about eight to twelve ounces per day. However, the health benefits could differ when it comes to pomegranate juice if there are added sugars or flavors. As for pomegranate capsules, common dosage falls between 500 to 1000 milligrams per day. If you’re interested in pursuing pomegranate capsules, speak with your health care provider about what dose may be appropriate for you.  

When eating anything, there are some questions to ask yourself, especially if you’re curious about health effects. Consider before deciding whether it makes sense to start adding pomegranates into your meal plan: 

• What do you want to get out of eating pomegranates? Is it for antioxidants, for the taste, or other nutrients?  
• What does “effective” mean to you? Is there a specific element of your health you're hoping to influence with your pomegranate consumption or are you simply focused on overall health? 
• What form of pomegranate is most convenient or pleasing to you? Is it too difficult or expensive to prepare the fruit? Would you rather drink the juice or take a capsule? 

This fruit has many positive effects on health and can be a refreshing (and maybe even fun) food to enjoy. Don’t take them for pome-granted!