What is pomegranate good for?

Ah, pomegranate. Those ruby red seeds of deliciousness taste fab sprinkled over a salad, whizzed into a smoothie or as a blast of fruity flavour in your lunchtime wrap. It’s safe to say that pomegranates are a great food to have in your diet, but what makes them so beneficial?

Here, we explore the benefits of eating pomegranate, and talk about stuff like the recommended portion sizes and how to include more pomegranate into your diet.

Pomegranate nutritional profile

Pomegranates contain a wealth of nutrients, including but not limited to:

• Fibre: helps to normalise bowl movements and promotes good digestive health¹


• Potassium: helps regulate fluid balance, muscle contractions, and water retention. A high-potassium diet is also linked to reducing blood pressure and water retention²


• Vitamin C: has a wealth of health benefits, including managing blood pressure, supporting immunity, and helping to prevent iron deficiency. It may also lower the risk of heart disease³


• Vitamin K: beneficial for blood clotting, bone metabolism, and the regulation of blood calcium levels⁴

What is pomegranate good for? The benefits of eating pomegranate

It could help lower high blood pressure

Lowering high blood pressure is important as it helps the arteries, heart, and brain to keep functioning at their best. Some studies show that pomegranates may help lower high blood pressure, keeping these vital organs in check.^{5 6} 

It could help protect against heart disease

Some studies have shown that drinking pomegranate juice may help lower cholesterol, which can lower the risk of heart disease.^{7 8}  

It has anti-inflammatory properties

Pomegranate contains high levels of Vitamin C, which has anti-inflammatory properties. This may protect against diseases like certain cancers and type 2 diabetes.^{9 10}

Ways to add more pomegranate to your diet

• Toss them into a salad: pomegranate seeds are great for adding a splash of colour to your green salad. Simply make your favourite salad with lots of veggies (and a bit of feta cheese), sprinkle over some pomegranate seeds and you’ve got yourself a delicious, healthy salad.
• Add them to your morning smoothie: just before you whizz up your smoothie, add some pomegranate seeds for a bit more zing!
• Sprinkle them over your avo on toast: avocado and pomegranate go together really well. Toss a few pomegranate seeds over your avo on toast as a tangy garnish.
• Bite into them fresh from the fruit.

For more nutrients, check out our selection of plant-sourced supplements.

Last updated: 20 May 2020