Heart & Circulation
Pomegranate
A jewel-seeded fruit whose punicalagins give it one of the highest antioxidant capacities of any common fruit.
Heart Health
Anti-Inflammatory
Skin Health
Serving
1/2 cup arils (87g)
Calories Per Serving
72
Key nutrients
Punicalagins, vitamin C, potassium, fiber
Nutrient density
Not officially rated
Why it’s worth eating
Pomegranate seeds are rich in vitamin C, potassium, and antioxidants like punicalagins. They support heart health and may reduce inflammation. Sprinkle them over salads or add them to yogurt and desserts.
What you may notice
Energy and recovery after exercise
Skin appearance
Markers worth tracking
Blood pressure
LDL oxidation markers (if tested)
How to eat it
Eat the seeds (arils) whole, most of the fiber and polyphenols are concentrated there, not in juice alone.
Pairs well with
Healthy fats (nuts, yogurt), helps absorb some of pomegranate's fat-soluble compounds
Leafy greens, pomegranate's vitamin C pairs well to support iron absorption from greens
Storage
Whole pomegranates keep at room temperature for up to a week or refrigerated for up to 2 months; refrigerate arils and use within 3-5 days.
The numbers, per 1/2 cup arils (87g)
12%
Vitamin K
0%
Vitamin A
10%
Vitamin C
1%
Calcium
1%
Iron
2%
Magnesium
4%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
3.5g
Pomegranates, raw (FDC 169134)
Evidence
A
Multiple concordant meta-analyses for a modest blood-pressure effect. Heterogeneity across studies is high.
Study dose vs. serving
Benefit strongest at 300 mL/day juice or less, and appeared to attenuate after about 2 months. Achievable from juice.
Sahebkar A, et al. Pharmacol Res. 2017. Plus meta-analysis PMID 37461211: 14 trials, n=573, SBP -5.02 mmHg.
Use caution if
You take blood pressure medication, pomegranate can have a mild additive blood-pressure-lowering effect
You take certain statins, pomegranate juice may interact with how some medications are metabolized; check with a pharmacist
Details
Type
Fruits & Veg
Season
Autumn (Sep-Dec)
Forms
Fresh arils, juice, extract
Price
Premium
Bioactive
Punicalagin (ellagitannin), roughly 150-500 mg/100 mL juice
Heat stable
Partial - ellagitannins survive juicing; heat degrades some
Reliability
4 / 5
More for Heart & Circulation
