Pomegranate Benefits: Nutritional Value and Advantages


Medically reviewed by

Dr. Manvendra Singh


9 min read

Key Takeaways

  • Pomegranate juice is good for you as it reduces blood pressure
  • Pomegranate juice benefits you by promoting heart health
  • Including this drink in your hypertension diet is a must-do!

Hypertension or high BP occurs when the force at which blood flows in your vessels becomes really high. If it is not in control, it may result in heart ailments and stroke. In fact, high blood pressure is often called the silent killer. The normal BP value of an individual is 120/80. Anything higher than this requires constant monitoring and following an appropriate hypertension diet. When values cross 140/90, it requires immediate medical attention [1]. Maintaining your BP by following a suitable diet can keep these values under control. While there are many drinks you can include in your diet to lower your blood pressure, one of the most effective ones is pomegranate juice. There are several pomegranate juice benefits you can count on. Packed with anti-inflammatory properties, pomegranate promotes heart health too.

To learn about the connection between pomegranate and blood pressure and understand why pomegranate juice is good for you, read on.

Nutrients Present in Pomegranates

Pomegranates are often praised for their nutritional value, and for a good reason! These ruby-red fruits are packed with antioxidants, vitamins, and minerals that can benefit your health in many ways.[4]

For instance, pomegranates are a good source of vitamin C, which is important for immunity, and they also contain vitamin K, which is essential for bone health. Additionally, pomegranates are a good source of fiber, which can help with digestion.

But that's not all - pomegranates also contain numerous antioxidants, including punicalagin and ellagitannins. These antioxidants can help protect your cells from damage and may even have anti-cancer properties.

So, next time you see a pomegranate, don't hesitate to add it to your cart! Your body will thank you for the nutritional boost.

Pomegranates contain:  

  • Vitamins
  • Fiber
  • Minerals

Being a rich source of vitamin C and folate, they promote good heart health. They protect your arteries from hardening or developing clogs by reducing damage in blood vessels. The vibrant red color of this fruit’s seeds indicates the presence of polyphenols. These are compounds packed with antioxidants. They minimize inflammation and protect your cells from damage by destroying free radicals.

If consumed daily, pomegranate juice benefits your health by meeting more than 40% of your vitamin C requirements. It is always better to consume fresh homemade juice. This ensures maximum nutrient absorption. Other ingredients present in a pomegranate include vitamin E, potassium, and vitamin K. All of these boost your immune system.

Additional readHeart Healthy Diet: 15 Foods You Should Eat

Health Benefits of Pomegranate

Pomegranates are a delicious and healthy fruit that offer a range of health benefits. They are a good source of antioxidants, which can help protect your cells from damage. They also have anti-inflammatory properties, which can help to reduce the risk of some chronic diseases.[5]

Pomegranates are also a good source of vitamins C and K, potassium, and fiber. This makes them a great fruit to include in your diet if you are looking to improve your overall health.

If you are looking for a delicious and healthy fruit to add to your diet, pomegranates are a great option. Not only do they offer a range of health benefits, but they are also a good source of vitamins and minerals. Pomegranate is an incredibly healthy fruit that offers numerous benefits. Here are ten health benefits of pomegranates:

  • Pomegranate is high in antioxidants, which can help protect your cells from damage[6]
  • Pomegranate can help improve blood flow and reduce inflammation
  • Pomegranate can help improve heart health by reducing LDL cholesterol and blood pressure
  • Pomegranates can help boost cognitive function and memory
  • Pomegranate can help fight cancer by inhibiting the growth of cancer cells
  • Pomegranates can help improve skin health by reducing wrinkles and protecting against sun damage
  • Pomegranate can help improve digestion and relieve constipation
  • Pomegranate can help boost the immune system
  • Pomegranates can help increase energy levels and reduce fatigue
  • Pomegranates can help improve the quality of your sleep

Pomegranates Benefits for Skin

Pomegranates are great for your skin because they are loaded with antioxidants, vitamins, minerals, and other nutrients.

The antioxidants in pomegranates can help fight signs of aging. They also have vitamin C, which is a natural anti-inflammatory. Pomegranates also contain vitamin A, which helps to regenerate skin cells and collagen production. All these nutrients work together to give you healthy and glowing skin.

Pomegranate juice is great for your skin because it contains the antioxidant ursolic acid, which can help reduce inflammation in the body and promote healthy cell growth.

Pomegranates Benefits for Women

Pomegranate is a fruit that is rich in nutrients and has been used for centuries to help with female health.

They are berries that are rich in nutrients and have been used for centuries by people to help improve female health. The most popular use of pomegranates is as a treatment for menstrual bleeding, but they are also used as a cure for headaches, seizures, and heart disease.

Pomegranates contain many nutrients and antioxidants which can help fight against cancer cells. They also have high levels of potassium, vitamin C, folate, vitamin K and fibre, promoting heart health.

Pomegranate Benefits for Men

Pomegranate is a fruit that is often used in various dishes and drinks. It is also known for its health benefits. One of the most popular benefits of pomegranates is that they are good for men.

A study conducted by Harvard Medical School found that pomegranate juice may help lower the risk of erectile dysfunction, prostate cancer, and heart disease in men. Pomegranate juice can also help regulate hormone levels in males, which can lead to improved sexual function and performance. The antioxidants found in pomegranates can also help prevent oxidative stress, which can cause erectile dysfunction. They are also high in vitamin C, which helps with testosterone production and sperm production.

Uses of Pomegranate

Pomegranate is an amazing fruit with many health benefits. Here are some of the ways you can use pomegranate: [7]

Eat it:

Pomegranate is a great source of vitamins, minerals, and antioxidants. It can be eaten fresh, juiced, or dried.

Make pomegranate tea:

Pomegranate tea is a refreshing and healthy beverage. To make it, simply steep pomegranate seeds or juice in hot water.

Use it as a natural dye: Pomegranate juice can be used as a natural dye for fabric or other materials.

Make a pomegranate scrub:

Pomegranate seeds make a great natural exfoliant. Simply grind up the seeds and mix them with a carrier oil like olive oil or jojoba oil. Then use the scrub on your skin to slough off dead skin cells and reveal radiant, healthy skin.

Use it in your cooking:

Pomegranate juice and seeds can add a unique flavor to your cooking. Try using them in salads, sauces, or even baking.

benefits of pomegranate

Pomegranate Juice Good for High Blood Pressure:

Pomegranate is rich in tannins that help in minimizing blood pressure. The antioxidative and antiaging elements in pomegranate juice help to keep BP in control [2]. It was found that both diastolic and systolic pressure reduced after consumption of pomegranate juice [3]. The latter is the pressure formed in blood vessels when your heart pumps. The former is the pressure when your heart relaxes.

Pomegranates are able to reduce blood pressure by minimizing ACE or angiotensin converting enzyme levels. This is a vital enzyme that regulates your blood pressure by narrowing blood vessels. The fruit inhibits it from doing so, which helps to keep blood vessels relaxed and thus reduce high blood pressure.

Pomegranate Juice Beneficial for Your Health in Other Ways: 

Apart from promoting good cardiovascular health, pomegranate has several other health benefits. Some of them are: 

  • Minimizing inflammation of the digestive tract 
  • Reducing joint and arthritis pain 
  • Fighting fungal and bacterial infections 
  • Increasing your memory
  • Boosting your stamina for exercise and other physical activities due to dietary nitrates

Advantages of Having a Pomegranate a Day 

Having this fruit daily can help you reduce the risk of several illnesses. These include: 

How to Consume Pomegranate? 

Pomegranate is a nutritious fruit that can be enjoyed in many ways. Here are some tips on how to consume pomegranates:[7]

  1. Eat the seeds: You can eat the pomegranate seeds as a snack or add them to a salad or other dish
  2. Juice it: Pomegranate juice is a refreshing and healthy beverage. You can buy it at most supermarkets or make your own at home
  3. Add it to a smoothie: A pomegranate smoothie is a great way to start your day or enjoy it as a snack. Simply add pomegranate juice and seeds to a blender with some other ingredients like yogurt, milk, and fruit
  4. Make a pomegranate martini: Add some pomegranate juice to your favorite martini recipe for a festive twist
  5. Use it as a garnish: Pomegranate seeds make a beautiful and tasty garnish for many different dishes

To prepare its juice, peel off the skin and remove pomegranate seeds. Blend them and strain the juice before drinking. However, ensure that you do not store these seeds beyond three days in a refrigerator. If not in juice form, you can eat a whole pomegranate for high blood pressure reduction too.

Additional read7 Best Drinks to Lower Blood Pressure

Pomegranate Recipes

Pomegranates are a popular fruit that can be used in various recipes. Here are five popular pomegranate recipes that you can try at home:

Pomegranate Chicken: This recipe is a flavorful and healthy way to enjoy chicken. Pomegranate juice, chicken broth, and spices are used to create a delicious marinade for the chicken

Pomegranate Salsa:

This recipe is a refreshing and healthy salsa that is perfect for summertime. Pomegranate seeds, tomatoes, onions, and cilantro are combined to create a flavorful and healthy salsa

Pomegranate Salad:

Pomegranate seeds, greens, and nuts combine to create a healthy salad.

Pomegranate Smoothie:

This smoothie is a refreshing and healthy way to enjoy pomegranates. Pomegranate juice, yogurt, and fruits are combined to create a delicious and nutritious smoothie

Pomegranate Martini:

This martini is a refreshing and elegant way to enjoy pomegranates. Pomegranate juice, vodka, and vermouth are combined to create a delicious and sophisticated cocktail

Now that you are aware of the importance of pomegranate juice in your hypertension diet, make sure to have it regularly. However, if you are taking medications for blood pressure, it is better to consult your doctor before including it in your diet. If you are facing BP problems, reach out to top specialists on Bajaj Finserv Health. Book an appointment for an online doctor consultation and get advice from the comfort of your home. Keep a check on your blood pressure levels for a healthy heart!

Published on 11 Oct 2021Last updated on 13 Dec 2022
  1. https://www.heart.org/en/health-topics/high-blood-pressure/the-facts-about-high-blood-pressure
  2. https://pubmed.ncbi.nlm.nih.gov/21457902/
  3. https://www.sciencedirect.com/science/article/abs/pii/S1043661816307848
  4. https://www.healthline.com/nutrition/12-proven-benefits-of-pomegranate#1.-Packed-with-nutrients
  5. https://www.healthifyme.com/blog/pomegranate-benefits/
  6. https://www.healthline.com/nutrition/12-proven-benefits-of-pomegranate#2.-Rich-in-antioxidants
  7. https://www.healthifyme.com/blog/pomegranate-benefits/

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.


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