How Many Pomegranate Should I Eat A Day


How Many Pomegranate Should I Eat A Day? – You may have read the news stories about compounds found in pomegranates helping to stave off cancer or other great benefits, and you might want to jump on the pomegranate bandwagon. The truth is, all fruits and vegetables are good for us in one form or another, but that doesn’t mean we should eat unlimited amounts of certain foods.

Is it OK to eat pomegranate everyday?

Eating pomegranates on a daily basis, or drinking the juice can be an excellent aid for your immunity, fight Type-2 diabetes, keep blood pressure in check, smoothen digestion and make your skin glow too. So, the next time you want to pick up a snack, munch on a pomegranate.

Can I eat 2 pomegranate a day?

Eating pomegranates as a whole can have anti-inflammatory effects and can protect a human body from various diseases like type-2 diabetes, and obesity. 2. Regular consumption of pomegranate helps in improving gut health, digestion, and keep bowel diseases at bay.

Can you eat too much pomegranate?

Pomegranates can actually cause poisoning. The danger of this pomegranate is not only from the fruit, but also from the roots, stems, and shells. Various parts of the pomegranate contain toxic substances. Hence, you can be poisoned when eating pomegranate.

How much of a pomegranate should you eat?

Pomegranates are fruits, which are part of a healthy diet. Half a pomegranate is one Food Guide serving of Vegetables and Fruit and has 14 grams of carbohydrate and 3 grams of fibre. Half a cup (125 mL or 4 oz) of pomegranate juice also counts as a Food Guide serving.

Physical Structure of a Pomegranate

The pomegranate shrub is grown for ornamental purposes as well as for the fruit. The flowers of the plant are bright red too. The structure of a pomegranate is unlike other fruits with flesh and a core. The outermost red layer is a hard and inedible shell. Therefore, the edible part of the fruit is the seeds and arils.

Arils are the sweet, juicy, and crunchy covering of seeds. A white spongy layer acts as bedding for these arils and covers the remaining space. The seed count varies from 200 to 1400, depending on the type of Pomegranate.

The aril juice has a red pigmentation that can stain clothes. The reason is that Pomegranate contains anthocyanins and ellagitannins.

Nutritional Value of Pomegranate

One hundred grams of pomegranate arils contain the following nutrients.

  • Calories: 83 kcal
  • Carbohydrates: 18.7 g
  • Sugar: 13.67 g
  • Fibre: 4 g
  • Protein: 1.67 g
  • Fat: 1.17 g

Nutritional Facts of Pomegranate

  • 78% of the Pomegranate’s composition is water. It has around 19 g of carbs, of which dietary fibre contributes 4 g. The fibre content is intact in the seeds and makes up for 20% of the daily value. It has a decent 83 calories for a 10-gram serving.
  • Pomegranates have abundant phytochemicals like polyphenols. However, processing and pasteurising the fruit reduces its phenolic activity.
  • Pomegranates are rich in ellagitannins, also known as punicalagin. They are potent antioxidants that make the fruit stand out in front of the rest. Pomegranate contains three times more antioxidants than green tea and red wine.
  • Pomegranate peel extracts are crucial dietary supplements and preservatives. They contain large amounts of polyphenols, catechins, and condensed tannins.
  • The seeds of the fruit give an oil that is rich in punicic acid. It is a type of good fat that makes up about 65% of the oil’s composition. These fats have multiple health benefits.
  • High amounts of vitamin K, C, and folate (B9) make the vitamin profile. In addition, a significant amount of vitamin E is present in this fruit. In addition, riboflavin, thiamine, and pantothenic acid are also present. 
  • The mineral content of pomegranates is rich in manganese, phosphorus, potassium, and zinc. More negligible traces of iron and calcium make it to the list too.
  • Vitamin K makes up 16% of daily value and vitamin C for 12%.

Health Benefits of Pomegranate

Pomegranate Lowers Blood Pressure

A study shows that the regular consumption of pomegranate juice reduces hypertension. However, it is primarily known to regulate systolic blood pressure.

According to this one human research, people with hypertension who consumed 150 ml of pomegranate juice daily for two weeks had a substantial drop in blood pressure. 

Pomegranate has cancer-preventing properties.

The preliminary results of some studies show that Pomegranate can reduce the growth of cancer cells. In addition, pomegranate extract has been shown in lab experiments to decrease cancer cell reproduction. It even triggers apoptosis, or cell death, in cancer cells.

Its properties inhibit prostate and breast cancer cells from increasing. In a human trial, consuming 8 ounces (237 ml) of pomegranate juice every day extended the time it took for PSA to double from 15 months to 54 months, a significant increase.

Pomegranate extract prevents the formation of breast cancer cells. In addition, it stops them from reproducing and even kills some of them, as per several studies. 

Contains anti-inflammatory properties

Chronic inflammation can lead to heart disease, diabetes, and obesity. Pomegranate can lower inflammatory activity in the digestive system, as well as in breast cancer and colon cancer cells, according to test-tube research.

Punicalagin in pomegranates is a powerful antioxidant. In addition, all antioxidants have potent anti-inflammatory properties. According to a study, these help to reduce inflammation in the digestive tract in specific.

One 12-week trial indicated that drinking 1 cup of pomegranate juice per day reduced the inflammatory markers CRP and interleukin-6 by 32% and 30%, respectively, in patients with diabetes.

Pomegranate Helps with arthritis.

Swelling of joints is common in those who have arthritis. Pomegranate extract treats arthritis in rats as per this study. However, there is very little data from human studies thus far.

The anti-inflammatory properties of pomegranates help to calm down any inflammation. Studies also show that pomegranates are successful in inhibiting enzymes that cause damage to joints. Therefore, it can help treat osteoarthritis effectively.

Promotes healthy heart functioning

Pomegranates are one of the top heart-friendly fruits. The major fatty acid in pomegranates, punicic acid, may help protect against numerous stages of the heart disease process. It helps to protect the heart from several steps of heart disease. 

According to one study, pomegranate juice lowers blood pressure, a key risk factor for heart disease. 

Pomegranate Lowers cholesterol

Certain studies prove that Pomegranate reduces the level of bad cholesterol in the body. For example, a study for four weeks demonstrates that. The research finding says 800 mg of pomegranate seed oil per day reduced triglycerides. It also improved the triglyceride-HDL ratio in 51 persons with high triglyceride levels.

It also says that it protects this cholesterol from oxidising. The oxidation step is one of the main reasons for heart diseases.

Fights bacterial and fungal infections

According to a study, Pomegranate can fight certain types of harmful bacteria and yeast Candida albicans.

The potent plant compounds in pomegranates can combat dangerous microorganisms. These properties may prevent oral infections. Several studies show that gingivitis and denture stomatitis improve.   

Pomegranate May cure erectile dysfunction

Pomegranate increases blood flow throughout the body. A study on rabbits shows an increase in erectile response after consuming pomegranates. 

Pomegranate proved to offer some effect in a trial of 53 males with erectile dysfunction, although it is not statistically significant.

Pomegranate Enhances memory

There are some proofs to link Pomegranate with enhancing memory power. In addition, Pomegranate assisted mice fight Alzheimer’s disease in studies.

Regular consumption of the fruit reduces the post-surgery deficit in memory, as noted in this study. Therefore, older adults with memory issues can drink pomegranate juice regularly. 

Another research indicated that drinking 237 ml of pomegranate juice per day enhanced verbal and visual memory indicators in 28 older persons with memory problems.

Pomegranate Increases physical performance.

Similar to beetroots, pomegranates promote better physical performance.

It helps delay fatigue after exercising. Studying a group of athletes’ efficiency post-workout elucidated this effect of Pomegranate. Consuming a gram of pomegranate extract showed a significant increase in their exercise efficiency.

Uses of Pomegranate

  • The Ayurveda medicinal system talks highly of pomegranates as a home remedy. 
  • Its flavour goes well with baking, syrups, food garnishes, and cold beverages. 
  • The dried seeds make a spice in Indian and Pakistani cuisine.
  • Turkish cuisine uses pomegranates for marinating meat and dressing salads. 
  • Middle Eastern countries use fruit juice as a glaze for lamb kebabs.
  • Therefore, its culinary uses are immense.

Apart from its modern-day uses, Pomegranate finds its importance in symbolism and art. Many ancient motifs depict pomegranates on mosaics and walls. In addition, the fruit is a symbol of prosperity, ambition, and fertility.

Daily Consumption of Pomegranates

Ripe pomegranate fruits

Pomegranates are filled with antioxidants.

If you eat a pomegranate a day, you will reap many health benefits from the fruit’s polyphenols with potent antioxidant, anti-inflammatory and anticarcinogenic properties. Inside the leathery rind of the pomegranate, 50 percent of the fruit’s weight is edible little pockets of seeds and juice.

For generations, the pomegranate has been a symbol of fertility, and it is still used in herbal supplements for conditions that include keeping your heart healthy, relieving intestinal problems and preventing periodontal disease.

Beneficial Daily Nutrients

The USDA recommends you eat 1 1/2 to 2 cups of fruit per day. Pomegranates are a nutrient-dense and low-calorie way to help hit this target. Each pomegranate, equal to about 1 cup of seeds, contains 174 calories with very little fat — 2 grams, or 3 percent daily value (DV). They do not contain cholesterol and supply only a minimal amount of saturated fat — 0.2 grams per cup, according to the USDA.

The seeds of pomegranates have a high fiber content, with 7 grams or 28 percent DV per cup. As with most fruits, pomegranates are not especially high in protein, but they do provide 3 percent of your DV per fruit.

Pomegranate fruit is an excellent source of essential minerals vital for good health. One cup of pomegranate supplies a good portion of your daily recommended value in minerals, including:

  • Calcium: 17.4 milligrams or 1 percent DV
  • Iron: 0.5 milligrams or 3 percent DV
  • Potassium: 411 milligrams or 9 percent DV
  • Magnesium: 21 milligrams or 5 percent DV
  • Phosphorus: 63 milligrams or 5 percent DV
  • Zinc: 0.6 milligrams or 6 percent DV
  • Copper: 0.3 milligrams or 31 percent DV
  • Manganese: 0.2 milligrams or 9 percent DV
  • Selenium: 0.9 micrograms or 2 percent DV

A pomegranate a day provides an impressive lineup of vitamins to help keep your body functioning properly. Each cup includes:

  • Vitamin C: 18 milligrams or 20 percent DV
  • Vitamin E: 1 milligram or 7 percent DV
  • Vitamin K: 29 micrograms or 24 percent DV
  • Thiamin: 10 percent DV
  • Riboflavin: 7 percent DV
  • Pantothenic acid: 13 percent DV
  • Vitamin B6: 8 percent DV
  • Folate: 17 percent DV

Pomegranates supply 11 percent of your DV in carbohydrates, mostly from sugar_._ With almost 24 grams of sugar per cup, you might want to limit eating pomegranates if you are trying to manage your weight. Drinking a cup of bottled pomegranate juice will contribute even more — 63 percent of your DV in sugar consumption, according to the USDA.

Pomegranate Benefits Digestion

The high fiber content in pomegranates will help keep your digestive system functioning properly. Fiber is the part of food your body can’t completely break down in the digestive tract. It travels through you stomach and intestines relatively intact, adding bulk and absorbing water to soften your stool and help keep bowel movements regular.

A daily dose of pomegranate fiber not only helps prevent constipation, it may also alleviate the symptoms of many intestinal conditions such as diverticulitis, irritable bowel syndrome and hemorrhoids_._ Research also suggests that dietary fiber has the potential to reduce the risk of colon cancer, according to the October 2015 American Journal of Clinical Nutrition.

If you are not used to a high-fiber diet, introduce pomegranates slowly into your daily meal plan. Eating too much too quickly can cause some gastrointestinal symptoms, such as diarrhea, bloating, cramps and gas.

Maintain Oral Health

Pomegranate benefits include maintaining your oral health thanks to the antimicrobial properties of the colorful fruit. Dental plaque is a primary factor in gum inflammation, which can lead to periodontal disease.

A study, published in the Journal of Dental Research and Review in February 2017, assessed the effect of various mouthwashes, including one prepared from fresh pomegranate extract. The study used 104 participants to evaluate the effect of reducing microbial plaque and gingival bleeding. Mouthwashes were used twice daily for one month.

The pomegranate was as effective as other routinely used herbal mouthwashes in reducing plaque and bleeding gums, and the polyphenolic flavonoids in pomegranate may help to reduce gingivitis development.

In addition, when compared to anti-plaque prescription chemical medications, such as chlorhexidine, a study suggests that pomegranate may be equally effective — but without the side effects of tooth staining, bad taste and tartar development. Results were published in the Journal of Advanced Pharmaceutical Technology and Research in January-March 2016.

The study concluded that pomegranate used as an anticariogenic mouth rinse may provide protection against streptococcus in the mouth. Although the study was small, the evidence suggested that mouthwash made from pomegranate could be an adjunct in maintaining good oral health.

Immune System Strength

Pomegranates are a very good source of vitamin C, which, along with vitamin E, acts as an antioxidant that helps ward off disease and infection. Antioxidants protect your cells from harmful free radicals produced by normal metabolic functions, such as digestion, and also from environmental factors such as pollutants. Free radicals play a role in many chronic conditions, including heart disease and cancer.

The antioxidant vitamin C in pomegranate helps support your immune system and has been shown to inhibit pathogenic bacterial growth, including E. coli, according to a January 2018 study published in the Journal of Current Research in Scientific Medicine.

If you have a cold, snacking on pomegranate could help reduce some symptoms. Research has associated vitamin C with treating the common cold, according to a meta-analysis published in BioMed Research International in July 2018. Conclusions suggest that extra vitamin C could shorten the duration and severity of cold symptoms.

If you drink pomegranate juice to get the extra vitamin C, be aware that the vitamin may be broken down when pasteurized, so the best pomegranate juice is homemade or fresh if you want to get the most of the nutrient.

Retain Cognitive Health

Eating a pomegranate a day may help maintain the proper function of your brain. While preliminary, studies suggest a role for pomegranate juice in improving memory and increasing functional brain activityEvidence-Based Complementary and Alternative Medicine published a study in July 2013 that assessed 32 participants who drank 8 ounces of either pomegranate juice or a placebo drink for four weeks.

Findings support the hypothesis that the polyphenols derived from pomegranate juice may increase task-related brain activity and improve memory in older people with age-related memory decline.

Authors of the study suggested that future research is required to validate these results within larger samples and consider the long-term effects of pomegranate juice on cognitive functions.

Benefit Your Heart

To add to pomegranate’s myriad of health-promoting benefits from high antioxidant content are promising heart-protective agents. Pomegranate juice contains more polyphenols than many other fruit juices and has three times more antioxidants than red wine or green tea. The antioxidant activity in polyphenols may be helpful in reducing low-density lipoprotein (LDL) cholesterol.

Pomegranate may also help reduce the buildup of cholesterol in the arteries, or atherosclerosis. A July 2012 study, published in Free Radical Biology and Medicine, examined the association of pomegranate and atherosclerosis. About 100 dialysis patients participated in the trial. Group members who were administered pomegranate juice three times a week for a year had fewer signs of inflammation than the placebo group.

The study concluded that long-term intake of pomegranate juice may improve cardiovascular risk factors, reduce the progression of atherosclerosis, strengthen immunity and thus reduce death in patients on dialysis.

Can you eat pomegranate seeds?

Pomegranate seeds are safe to eat and are a good source of many vitamins and nutrients.

Several pomegranates on a table, all cut in half with their seeds exposed.
Jeremy Pawlowski/Stocksy

People primarily eat the seeds of pomegranate fruit, known as arils. The white flesh surrounding these seeds is technically edible but is bitter, and most people avoid it. The skin of pomegranate fruit is again technically edible, but people typically only use it as an extract.

In this article, we cover the health benefits of pomegranate seeds and ways to incorporate them into the diet.

What are the health benefits?

Pomegranate seeds can play an important role in a balanced, healthful diet.


Pomegranates are rich in many vitamins and other nutrients. Half a cup, around 87 grams (g), of pomegranate seeds contains:

  • 8.87 milligrams (mg) of vitamin C
  • 205 mg of potassium
  • 10.4 mg of magnesium


Pomegranate seeds are also rich in antioxidants, which can help protect the body against inflammation and free radical damage. Antioxidant content varies between pomegranate varieties, but all contain high levels of these healthful bioactive components.

The peel also contains antioxidants, though few people eat pomegranate peels. These antioxidants include tannins, flavonoids, and anthocyanin.


Half a cup of pomegranate seeds contains 3.48 g of fiber.

Fruit fiber can help promote the proper working of a person’s digestive system and maintain good gastrointestinal health.

In addition to promoting good gut health, eating adequate amounts of fiber and whole fruits can help reduce the risk of heart disease and diabetes and assist in long-term weight management.

Low calorie

With 83 calories per 100g, pomegranate seeds can add flavor to dishes with few additional calories or be a low calorie snack option themselves.

Pomegranate: Recipes

Pomegranate Blueberry Banana Smoothie

Serves: 1

Preparation Time: 5 minutes


  • ½ cup milk
  • ½ cup yoghurt
  • One banana, chopped
  • ½ cup blueberries
  • 1 cup spinach
  • ¼ cup pomegranate seeds
  • 1 tsp honey
  • 1 tbsp chia seeds


  • You may use any yoghurt you want and whatever milk you like (coconut milk, regular milk, soy milk, etc.). 
  • You can also add protein powder if you wish to use this as your pre-workout drink. 
  • In a blender, combine all of the ingredients in the order stated. Blend until completely smooth. 
  • Serve the smoothies cold, so add in a few ice cubes during or after blending. 

Coconut and Pomegranate Acai Bowl

Serves: 1

Preparation Time: 10 minutes


  • One banana, chopped
  • One packet of acai puree
  • 1 cup milk
  • 2 tbsp pomegranate seeds
  • 2 tbsp grated coconut
  • 1 tbsp chia seeds
  • 1 tbsp hemp seeds


  • Hit the acai puree on the countertop to help it break apart before putting it in the blender. 
  • In a high-powered blender, blend the banana, acai package, and milk until smooth. Feel free to use any milk of your choice. 
  • Fill a bowl halfway with the mixture and top with the remaining ingredients. Get creative with the topping placements to jazz it up. 

Mango Pomegranate Salsa

Serves: 3

Preparation Time: 15 minutes


  • 1 cup mango, diced
  • 1-2 avocados, diced
  • 1 cup pomegranate seeds
  • 4 tbsp cilantro, minced
  • One lime, juice and zest
  • Salt, to taste, 
  • Pepper, to taste
  • One jalapeno, minced
  • One green onion, thinly sliced


  • Combine all ingredients in a mixing bowl.
  • Taste and season with salt and pepper as needed.
  • To avoid browning, serve within a few hours.

Pomegranate Pistachio Granola

Serves: 16

Preparation Time: 50 minutes


  • 3 ½ cup rolled oats
  • ¾ cup puffed rice
  • 1 cup pistachios, raw
  • 1 tsp cinnamon
  • ½ tsp salt
  • ½ cup coconut oil
  • ½ cup maple syrup 
  • 1 tbsp honey
  • 2 tbsp brown sugar
  • 2 tsp vanilla 
  • 1 ½ cup pomegranate seeds

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