The pomegranate seeds, called arils, are the part of the fruit that most people eat. The pomegranate looks like an intimidating fruit. But breaking through that tough skin to get to the juicy ruby-red seeds (called arils, a name that includes the seed and the juice that surrounds it) is well worth the effort because many health benefits lie within.
These tart arils can help you keep your body healthy and prevent disease. Plus, they may be just what you need to add a pop of flavor to everything from your salad to your juice.
What is a grenade? And how did it become a superfood?
The pomegranate fruit is best known for the jewel-like arils found within its red rind. Pomegranates have been cultivated for centuries in India, Asia, the Mediterranean basin, and the tropical regions of Africa. In ancient times, the pomegranate represented fertility and the fruit has been depicted many times in art throughout history. Nearly every part of the pomegranate has been investigated for its potential health benefits, and with promising results, its popularity has skyrocketed. These days, you can easily find pomegranate in the form of supplements, juices, powders, extracts, and of course, the fruit itself.
Pomegranate Nutrition Facts: Calories, Carbs, Sugar & More
Pomegranate arils are packed with nutrients and antioxidants, substances that can help prevent or slow cell damage. In fact, pomegranate juice contains three times more antioxidants than other antioxidant-rich beverages, such as green tea and red wine. Pomegranate arils also contain many other nutrients and are an excellent addition to the recommended daily serving of fruit. A half-cup serving provides:
72 calories
27 grams (g) of carbohydrates
89g of sugar
5 g of fiber (14% of the Daily Value or DV)
205 milligrams (mg) of potassium (about 5% of the daily value)
9 mg vitamin C (about 10% DV for men, 12% DV for women)
3 micrograms (µg) of vitamin K (about 18% of the daily value)
33 mcg folate (about 8% of the daily value) (
What are the potential health benefits of pomegranate?
Research suggests that the pomegranate, in its various forms, offers the following benefits:
Helps protect against heart disease.
There is some evidence that pomegranate may help lower cholesterol, which in turn may reduce the risk of heart disease.
anti-inflammatory properties
The vitamin C content of the fruit has anti-inflammatory properties, which may protect against many common diseases, including certain types of cancer and type 2 diabetes.
Reduction of high blood pressure
The antioxidants found in pomegranate can help reduce high blood pressure, which helps the arteries, heart, and brain to function properly.
Help with erectile dysfunction (ED)
One study found that drinking 20 ml of pomegranate juice every day helped almost half of the study participants see an improvement in their erections.
Protection against certain types of cancer, including prostate cancer.
Some small studies suggest that drinking pomegranate juice may help slow the spread of prostate cancer cells.
Although the benefits of pomegranate are numerous, more research is needed to confirm them.
Is the pomegranate a good food to lose weight?
Significantly increasing your pomegranate intake doesn’t necessarily mean you’ll lose weight overnight. There hasn’t been much research showing that pomegranate helps with weight loss, and the studies that suggested there might be a link were too small or not significant enough to draw any conclusions. That being said, pomegranates are part of a healthy diet and can help with weight loss efforts because they contain fiber, which helps with feelings of fullness. You may end up eating less, which will allow you to lose weight. They might be especially beneficial for weight loss when eaten in place of sweets or desserts.
How to choose and store pomegranates for optimal flavor?
When looking at a grenade in the store, choose one that is dark red in color and appears heavy for its size. Aim for glowing, blemish-free skin and gently scrape away. If it’s smooth and easy to scratch, it’s probably ripe. The fruit itself should be a kind of square circle. A pomegranate shaped like this means that the seeds within the fruit have reached their juiciest potential. When you bring the grenade home, do not leave it exposed to direct sunlight. It is best to store it in a cool, dry place. You can also store it in your refrigerator for up to two months.
Once you’ve broken the skin and extracted the arils or juice, store them in the fridge and enjoy them within five days. If you’re not ready to eat them yet, you can store the arils in the freezer for up to a year.
The best way to prepare and eat a pomegranate
The pomegranate is not a fruit you want to bite into. Instead, you must cut through the skin to remove the arils. But before you do, put on a pair of gloves and an apron, as grenades make a mess and can easily stain what you’re wearing. Cut the crown end of the fruit, that is, the end that sticks out more than the other.
Next, you are going to score the skin of the pomegranate three or four times until you can easily break it into small pieces. Place the fruit pieces in a bowl of water and use your hands to free the arils from the rind. The arils will sink to the bottom of the container. When you have removed all the arils from the fruit, discard the rind, which should float to the top of the bowl, and strain the rest of the bowl contents until only the arils remain. You can enjoy the arils as is or place them in a blender to release their juices. After a few passes (don’t over mix or the juice will turn cloudy), strain the juice from what’s left of the seeds and taste.
Can you eat pomegranate seeds?
Yes, pomegranate seeds are completely edible. In fact, the seeds and the juice around them (collectively called arils) are the parts of the fruit you’re supposed to eat.
Arils are usually found in salads. You can also add them to yogurt or water for a bit more flavor.
Pomegranate juice is generally healthy, but you should check the label first. You want to make sure you’re drinking straight juice and not juice mixed with other juices or added sugars, which take away the health benefits and can turn juice into another sugary drink. Pomegranate extract is also healthy for the same reasons as pomegranate juice. This is a concentrated version of the juice, so you get an even more concentrated dose of goodness. You will find pomegranate extract sold in liquid or supplement form. Remember that most of the fiber is removed when making pomegranate juice or extract. Therefore, these foods will not give you the same benefits as fresh pomegranate.
Side Effects of Eating Pomegranate and Potential Health Risks
Pomegranates and their various forms are generally very healthy and safe. However, some people may develop allergic reactions when eating pomegranates. They will usually show the classic signs of an allergy, such as itchy eyes or shortness of breath.
The Side Effects of Blood Thinners You Need to Know
Pomegranate juice can negatively interact with certain medications, including blood thinners and medications that treat high cholesterol and high blood pressure. It is a good idea to consult your doctor before you decide to take pomegranate regularly in any form so that they can advise you on safety.
* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.
Well Being3 months ago
