Pomegranate - Health Benefits And Harms Of Pomegranates And Pomegranate Juice

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Pomegranate - Health Benefits And Harms Of Pomegranates And Pomegranate Juice
Pomegranate - Health Benefits And Harms Of Pomegranates And Pomegranate Juice

Health benefits and harms of pomegranate


A pomegranate is a large shrub or tree about 4 meters tall with beautiful long leaves and large fruits.

In order for the cardiovascular system to work as a harmonious mechanism, it is enough just to eat pomegranate. This should be done on a regular basis. In this case, the aging of the body can be delayed for a long time.

Every year in Azerbaijan, pomegranate day is celebrated on October 26. The holiday falls at the end of the harvest. The country is celebrating this event on a grand scale. Holidays, fairs and exhibitions are organized everywhere. People flaunt their harvest, let them taste the juicy and healthy fruits. You can buy not only ripe pomegranates, but also juice, jam and wine based on it.

The pomegranate grows on a tree. It has a round shape and deep red color. If we translate the word granatus from Latin, then it will sound like "seed". There are many grains inside the fruit, which are separated by the finest film. Each fruit contains about 700 grains.

There are more than a dozen varieties of pomegranate. They all have different tastes and colors. The fruit is rich in vitamins and minerals, this is precisely its main value.


  • Composition and calorie content
  • 10 most beneficial properties of pomegranate
  • The benefits of pomegranate for women
  • The benefits of pomegranate for men
  • Is it okay to eat pomegranate with seeds?
  • Contraindications to the use of pomegranate
  • How to choose a pomegranate?
  • How to quickly and easily clean a pomegranate?

Composition and calorie content

  • Fats: 1.2 g
  • Proteins: 1.7 g
  • Carbohydrates: 18,7 g
  • Water: 77.9 g
  • Ash: 0.5 g
  • Cellulose:

    4 g

Vitamins (per 100 g):



Vitamin K

16.4 μg


Vitamin C (ascorbic acid)

10,2 mg


Vitamin B9 (folic acid)

38 mcg


Minerals (in 100 g):




54.5 mcg



37.6 mcg



14 μg



0.5 μg



2.1 μg



160 mcg


Other important connections:

  • Phytosterols - 17 mg (31% of the RDI)

  • Purines - 6 mg (5% of the RDI)

Ellagic acid in pomegranate and punicalgin deserves special attention. Ellagic acid promotes cholesterol removal by regulating the LXR / PPAR-ABCA1 pathway. Pomegranate peel extract and punicalgin increase LXRα and ABCA1 mRNA expression. Also, both substances cause an antioxidant effect, reducing the level of ROS produced by mitochondria. What's more, pomegranate has a clear anti-inflammatory effect as it lowers plasma IL-6 and TNFa levels.

Complete chemical composition ➤

10 most beneficial properties of pomegranate

10 most beneficial properties of pomegranate
10 most beneficial properties of pomegranate

Pomegranate has many beneficial qualities for the human body, since it contains amino acids, vitamins and trace elements. There are 10 most useful properties of pomegranate:

Heart health care pomegranate

Pomegranate contains a substance called punicalagins. They neutralize free radicals and enhance antioxidant properties. In addition, they have a beneficial effect on the work of the heart.

The use of pomegranate can reduce the level of bad cholesterol in the blood and strengthen the vascular walls. Therefore, eating pomegranate seeds increases the likelihood of preventing the formation of atherosclerotic plaques.

A study was carried out, which made it possible to establish that the risk of developing vascular atherosclerosis in people who eat pomegranate is reduced by 30%. The experiment involved patients with carotid artery stenosis. They drank 30 ml of pomegranate juice every day. The study lasted 3 years. Therefore, the claim that pomegranate is good for heart health is not unfounded.

Read more: Diseases of the heart and blood vessels, and their symptoms

Pomegranate against arthrosis

The most common joint tissue disease is arthrosis. As statistics show, about 10% of the world's population suffers from it. With arthrosis, the joints become inflamed, movements of the limbs give a person pain.

Pomegranate contains vitamin K, which takes part in metabolic processes in bone and connective tissue. Vitamin K directly affects calcium absorption.

A study was conducted at Case University of the Western Reserve School of Medicine, which found that pomegranate prevents cartilage deformation, thereby preventing osteoarthritis from developing. Pomegranate juice contains phytonutrients that inhibit the inflammatory response in the cartilage structures of the joints.

The benefits of pomegranate for teeth

Regular consumption of pomegranate juice helps protect teeth from hard deposits. The juice has antimicrobial and antiviral effects, helps cleanse the oral cavity from bacteria. Therefore, it can be drunk to prevent gum disease.

Pomegranate protects against cancer

Pomegranate protects against cancer
Pomegranate protects against cancer

Pomegranate contains substances that block the synthesis of estrogen and the growth of malignant cells. These substances are called ellagitannins. The journal of the American Association for Cancer Research reported the results of one study. Its organizers found that regular consumption of pomegranate in food can reduce the likelihood of developing breast cancer.

Scientists are continuing to study the properties of pomegranate against prostate cancer. Since it contains substances for relieving inflammation, there are suggestions that it is able to reduce the likelihood of developing this oncopathology.

In addition, scientists are convinced that pomegranate helps slow the growth of lung cancer and allows the body to fight the disease.

Benefits of pomegranate for immunity

It is enough to eat 100 g of pomegranate per day to provide your body with vitamin C by 21%. The fruit promotes the activation of immunity, protects the body from viruses, and allows you to destroy bacteria. It is believed that it is enough to eat 1/4 of the fruit for this.

Benefits of pomegranate for digestion

Pomegranate is a source of dietary fiber. They are not digested in the intestines, thereby helping to cleanse it. Coarse fiber works like a "brush". If you eat 100 g of the grant per day, you can provide yourself with dietary fiber by 16%. This helps to stabilize the stool and normalize the process of food digestion.

Another useful property of pomegranate is to increase immunity and quench thirst.

Pomegranate improves tissue regeneration rate

Pomegranate seeds contain oil that helps to speed up the process of skin cell regeneration. Any wounds will heal faster. Pomegranate seed oil has a positive effect on fibroblasts, which are responsible for the production of elastin and collagen. In addition, pomegranate extract can be used to heal skin after sunburn.

Pomegranate against anemia

Pomegranate against anemia
Pomegranate against anemia

Drinking pomegranate juice and pomegranate seeds increases the level of hemoglobin in the blood. The juice is often prescribed for patients with anemia. They are shown to drink 1/2 glass of the drink 30 minutes before meals.

Hemoglobin is the most important substance in the blood, which is responsible for transporting oxygen to organs and tissues. Its norm for men is 130-160 mg / l, and for women - 120-150 mg / l. If this indicator decreases, then the person's state of health worsens, he begins to feel sick, his head is spinning, and weakness increases. Pomegranate juice helps to avoid such problems.

Read more: Anemia - what is it? Symptoms and Treatment

Pomegranate in the treatment of diabetes

In small quantities, pomegranate juice can be consumed by people with diabetes. It has a diuretic effect, therefore it helps to reduce the edema that plagues people with the initial stage of diabetes.

Pomegranate juice diluted with honey can relieve discomfort in the bladder area. It often occurs with complications of diabetes.

You should not drink factory-made pomegranate juice. People with diabetes can only consume juice that has been prepared on their own. A freshly squeezed drink retains maximum health benefits and is sugar-free. To make the juice less concentrated, dilute it with water.

Pomegranate prolongs youth

In 2006, a study was carried out, which made it possible to establish that pomegranate prolongs youth. It prevents the development of Alzheimer's disease because it contains the powerful antioxidant punicalagin. After some time, this fact was once again confirmed by scientists from the University of Haldersfield. Punicalagin freshly pressed juice contains 3.4%. This antioxidant helps reduce inflammation in the brain and slows down the aging process.

In medicine, pomegranate extract is used as an anti-aging food supplement. It slows down the aging process of the skin, reduces the number of wrinkles and prevents the appearance of age spots.

The benefits of pomegranate for women

The benefits of pomegranate for women
The benefits of pomegranate for women

Pomegranate is one of the healthiest fruits for women:

  • Pomegranate fights early hair loss. This often happens against the background of iron deficiency anemia, when the level of hemoglobin in the blood decreases. Cells experience oxygen starvation, which negatively affects the condition of the hair and nails. If you eat pomegranate regularly, you can prevent hair loss, increase hemoglobin and strengthen hair follicles. Hair will look healthy and shiny.
  • Pomegranate eases the course of menopause. Pomegranate contains estrogens that make it easier for women to enter the menopausal period and prevent the development of depression.
  • Pomegranate fights cancerous tumors, in particular, breast cancer. This is possible thanks to the ellagic acid present in the fruit.

Benefits of pomegranate and pomegranate juice during pregnancy

Some experts forbid pregnant women to drink pomegranate juice, as it contains a large amount of acids (citric, malic, oxalic). They can irritate the stomach lining and negatively affect the health of the child.

To prevent this from happening, just dilute the drink with water. You can also combine pomegranate juice with other non-aggressive drinks (with carrot, pumpkin, beetroot juice). In this case, his annoying qualities will be reduced to zero. Such a drink will only benefit both the mother's body and the growing child.

The benefits of pomegranate for men

The benefits of pomegranate for men
The benefits of pomegranate for men

Pomegranate contains a large amount of vitamin B12. This substance improves blood circulation in the body, thereby having a positive effect on male potency.

In addition, pomegranate contains substances that increase the amount of nitric oxide in the blood. Namely, nitric oxide in our body dilates blood vessels, and thereby providing a stronger potency.

In California, research has even been conducted to prove the positive effects of pomegranate on male strength. The study involved men from 20 to 75 years old. Everyone drank a glass of fresh pomegranate juice every day. The result was an improvement in potency in all men.

And finally, it should be said that the huge variety of antioxidants contained in pomegranate contribute to good prevention of prostate cancer.

Is it okay to eat pomegranate with seeds?

There are no specific rules regarding eating pomegranate with seeds. If you wish, you can consume whole pomegranate seeds. They are not harmful to health. Seeds are a source of fiber, estrogen, essential oils. Therefore, eating them will only bring health benefits.

It is not recommended to eat pomegranate with seeds for children under 10 years old, as their digestive system is not as strong as that of an adult. Consuming pomegranate seeds along with bones can cause appendicitis.

Contraindications to the use of pomegranate

Contraindications to the use of pomegranate
Contraindications to the use of pomegranate

Contraindications to eating pomegranate:

  • Juice should not be drunk by people who have chronic diseases of the digestive system, for example, gastritis with high acidity or a stomach ulcer.
  • Pomegranate juice should not be offered to children under one year old. If the child's age is 4-7 years, then he can drink the juice only in a diluted form.
  • It is not recommended to drink store-bought pomegranate juice, as manufacturers often add harmful substances to it. This can negatively affect human health.
  • Freshly squeezed juice can worsen the condition of tooth enamel, as it contains a lot of acids. To prevent damage, pomegranate juice must be diluted with water. At the same time, the benefits of the drink are not reduced. After drinking the juice, rinse the mouth with clean water.
  • Persons with hemorrhoids and chronic constipation should not drink pomegranate juice.
  • If a patient develops gastritis, enteritis, or a stomach ulcer, then he should not eat pomegranate seeds.
  • The pomegranate peel contains harmful substances - isopelletierin, alkaloids, pelletierin. Therefore, before taking pomegranate peel-based products (both homemade and pharmacy), it is recommended to consult a doctor.

How to choose a pomegranate?

To choose a quality pomegranate, you need to pay attention to its weight. A good fruit should be heavier than it looks. Its weightiness indicates its juiciness.

The peel should be free of stains, dents and damage. It must be dry. If you touch the peel of the pomegranate, you can feel the grains through it.

The color of the pomegranate does not affect its sweetness. It depends on the variety of the fruit, not on its degree of ripeness. It is best to pay attention to the tail of the pomegranate. There should be no green areas on it.

How to quickly and easily clean a pomegranate?

Cleaning a pomegranate is not difficult. The main thing is to do it correctly. There are many ways to clean it, for example in a cup of water. Thus there will be no splashes and stains. How to do it? Watch the video below:


The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).

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