From Seed to Juice: Why Pomegranates Are a Must-Have Superfood

Pomegranates are one of those fruits that look (and sound) a little fancy, but once you get to know them, they’re easy to love — and packed with health benefits!

I first tried pomegranate juice when I decided to buy one fresh, and juice it.  It took FOREVER to get the seeds out, and separated from the pith, but once I actually did that, and juiced the seeds, it was delicious!  Rather than spend the time getting the seeds (called arils) out again, next time I tried some frozen seeds that I had bought from the supermarket.  It wasn’t the same – it was ok, but nothing special.  The next time I tried it was from a street stall in Malaysia.  It was good, but not as good as the first time, when I did it myself.  (Which is such a shame – I haven't yet convinced myself that it's worth the hour or so it took to get the seeds out, and then juice, and then wash to juicer - although it does taste great.  If you can buy it freshly juiced, that might be a great option.)

Whether you enjoy the juicy seeds (often used as decoration), or drink the refreshing juice, pomegranates have a lot to offer. As with most things, there are a few thing to consider before adding them to your regular diet, but we’ll cover those items (as well as the benefits) in this blog as well. 

What’s So Great About Pomegranates?

Pomegranates have been around for thousands of years, and have always been celebrated for their healing properties. They’re packed with nutrients and antioxidants, which can make them a great addition to your diet, assuming they’re available where you live.

1. Rich in Antioxidants

Pomegranates are bursting with antioxidants (for those who want more - polyphenols like punicalagins and anthocyanins – and please don’t quiz me on those names)! These antioxidants help protect your cells from damage caused by free radicals. In other words, pomegranates can support your body in fighting off harmful molecules that contribute to aging, and various diseases.  (I always think it’s a great idea to include a wide variety of whole foods (especially those high in antioxidants) in your diet whenever possible, which can also assist with well-being and health.)

2. Good for Your Heart

Eating pomegranates or drinking pomegranate juice has been linked to better heart health. Studies show that pomegranate juice may help lower blood pressure, reduce cholesterol, and even improve blood flow to the heart. Some researchers suggest that pomegranate juice might help protect the heart from plaque build-up in arteries.

3. Anti-Inflammatory Properties

The antioxidants in pomegranates also help fight inflammation in your body. Chronic inflammation can contribute to many health problems like arthritis, heart disease, and even cancer. By adding pomegranates to your diet, you can help reduce inflammation naturally.  (Turmeric is another great anti-inflammatory food.)

4. Supports Digestion

Pomegranates are a good source of fiber, which helps keep your digestive system running smoothly. Fiber promotes regular bowel movements, and can even help prevent constipation. Plus, pomegranate juice is known to have a mild digestive aid effect, soothing the stomach.  (Drinking pomegranate juice instead of a soft drink could be a great way to improve your health.)

5. Boosts Immunity

Packed with Vitamin C, pomegranates give your immune system a little extra boost. Vitamin C helps your body fight off infections, and supports the growth of healthy tissues. Drinking pomegranate juice can be a refreshing way to get more of this important vitamin.  (If you can't make it fresh, or get it fresh from a market stall, you might be able to find it at a health food store, or a supermarket.  I've found it to be a bit strong, so I dilute it with coconut water - which is a great way to vary your liquid intake, and add vitamins at the same time.)

6. May Help with Weight Management

Pomegranates are low in calories but high in nutrients, which makes them a satisfying snack. Some studies suggest that pomegranate juice can help reduce appetite, and improve fat metabolism, making it a helpful part of a balanced diet for weight management – although it is also noted that more research is required to support this premise.  As always, listen to your body, and discuss this with your health professional before taking new steps, such as this, forward.

7. Skin Health

Pomegranates have benefits for your skin too! The antioxidants in pomegranates may help protect your skin from sun damage, and the vitamin C can help your skin repair itself. Some people even use pomegranate extract in skincare products to help reduce signs of aging.  (I have included an article on this at the end of this blog if you'd like to explore this further.)

Potential Drawbacks of Pomegranates and Pomegranate Juice

While pomegranates have a lot of benefits, there are a few things to keep in mind before you incorporate it as part of your regular diet. 

1. High in Sugar

Pomegranate juice, especially store-bought versions, can be high in sugar. Even though it’s natural sugar, it can still add up quickly, especially if you’re drinking large amounts. If you’re watching your sugar intake, or managing blood sugar levels, it’s a good idea to drink pomegranate juice in moderation, or look for juice that’s 100% pure with no added sugars. 

I always try to buy the most pure and sugar- and additive-free version of anything anyway.  The way I look at, the more pure/non-processed the food is you eat, the better.  Another option, if you have the pure pomegranate juice, is to mix it with water, sparkling water (no additives), or coconut water (no additives), as this will dilute the sugar content, while you could still get some of the benefits.

2. May Interact with Certain Medications

Pomegranate juice may interact with some medications, particularly those related to blood pressure or blood thinners. If you’re on medication, it’s always a good idea to consult your doctor before adding large amounts of pomegranate juice to your diet. As always, it’s good to listen to your body when adding new items to your diet, as everybody has different reactions.

3. Can Cause Stomach Upset

For some people, especially those who have sensitive stomachs, pomegranate juice or large amounts of the fruit itself might cause digestive issues like bloating, or diarrhea. If you're prone to digestive problems, it’s best to start with small amounts, and see how your body reacts.

4. Choking Hazard for Young Children

The seeds of a pomegranate (the juicy arils) can be a choking hazard for young children, especially babies or toddlers who may not be able to chew them well. If you’re offering pomegranate to a little one, make sure to crush the seeds or offer juice instead.

How to Enjoy Pomegranates and Their Juice

The good news is, there are so many ways to enjoy pomegranates! You can eat the seeds on their own as a snack, toss them in salads, mix them into yogurt, or add them to smoothies. Pomegranate juice is also a delicious, refreshing drink that pairs well with many dishes.

There are quite a few different ways you can use the seeds, or the juice.  I’ve noted some below, although the WebMD article (link below) includes a few more recipes, if you are interested.

• Pomegranate Salad - Toss the seeds in a green salad with some feta cheese, walnuts, and a light vinaigrette.
• Smoothie Boost - Add pomegranate juice or seeds to your morning smoothie for a sweet, nutrient-packed treat.
• In a Drink - You can mix pomegranate juice with sparkling water for a refreshing, healthier alternative to soda.
• Pomegranate Sauce - Try making a delicious pomegranate reduction to drizzle over roasted meats or vegetables.

Final Thoughts

Pomegranates and pomegranate juice are great for your health, offering a range of benefits from heart health to digestion support. Just be mindful of the sugar content, especially with juices, and check with your doctor if you're on any medications. Otherwise, pomegranates are a tasty, nutritious addition to your diet — and they’ll leave you feeling refreshed, and ready to take on the day!

Frequently Asked Questions About Pomegranates and Pomegranate Juice

1. What are the health benefits of pomegranates?

Pomegranates are full of antioxidants, which help protect your body from damage. They can support heart health, reduce inflammation, improve digestion, boost your immune system, and even promote healthy skin. Plus, they’re a good source of fiber and vitamin C!

2. Is pomegranate juice healthy?

Yes! Pomegranate juice is packed with nutrients and antioxidants, making it a healthy drink. It can support heart health, improve digestion, and help boost your immune system. Just be mindful of sugar content, especially if you’re buying store-bought juice. Opt for 100% pure juice with no added sugars if you can.

3. Can pomegranates help with weight loss?

Pomegranates may be helpful for weight management. They’re low in calories but high in nutrients, which makes them a great snack. Some studies suggest that pomegranate juice can help reduce appetite and improve fat metabolism, but it’s best to include them as part of a balanced diet and exercise routine – and scientists want more research done before confirming this.

4. Are there any side effects of eating pomegranates?

For most people, pomegranates are safe to eat and drink. However, large amounts of pomegranate juice can sometimes cause digestive upset, like bloating or diarrhea, especially for those with sensitive stomachs.  They can also interfere with some medication, so it’s best to check with your health professional first, and to enjoy them in moderation.

5. Can pomegranate juice interact with medications?

Yes, pomegranate juice can interact with certain medications, especially blood pressure or blood-thinning medications. If you’re on medication, it’s always a good idea to talk to your doctor before drinking large amounts of pomegranate juice.

6. How can I eat a pomegranate?

You can eat pomegranates by scooping out the juicy seeds, called arils, and enjoying them as a snack. You can also add them to salads, smoothies, yogurt, or even top off desserts. Pomegranate juice is another great option if you prefer to drink it!

7. Can I drink pomegranate juice every day?

Drinking pomegranate juice in moderation can be a great way to get all the benefits. However, if you're concerned about sugar intake, it’s best to stick to a small glass (around 4-8 oz) per day (or dilute it with coconut water), or opt for the whole fruit instead, which has fiber to balance things out.

8. Are there any risks for children?

Pomegranate seeds can be a choking hazard for young children, especially babies or toddlers. If you're offering pomegranate to a child, make sure to crush the seeds or serve pomegranate juice instead. Always supervise young kids when eating.

9. What’s the best way to store pomegranates?

Whole pomegranates can be stored in a cool, dry place for up to two weeks. If you’ve already opened it and want to store the seeds, keep them in an airtight container in the fridge for up to 5 days. You can also freeze the seeds to keep them fresh for longer.

For more hints and tips on improving your health and well-being, please see our Busy Life Health Boost bundle.  A great way to uplift your health and wellness - even if you're busy!

References/Further Information

https://en.wikipedia.org/wiki/Pomegranate

https://www.healthline.com/nutrition/12-proven-benefits-of-pomegranate

https://www.webmd.com/diet/health-benefits-pomegranates

https://www.medicalnewstoday.com/articles/318384

https://www.nccih.nih.gov/health/pomegranate

https://pmc.ncbi.nlm.nih.gov/articles/PMC10867489/ 

https://pubmed.ncbi.nlm.nih.gov/30882964/

https://www.healthline.com/nutrition/pomegranate-peel#How-to-use-pomegranate-peels

https://www.hopkinsmedicine.org/health/wellness-and-prevention/turmeric-benefits

Disclaimer
The information provided in this blog is for general informational purposes only and is not intended as medical advice. Always consult with a healthcare professional before making any changes to your diet or lifestyle, especially if you have any pre-existing health conditions or are taking medication. Results may vary.