Pomegranates contain many antioxidants. Research suggests these antioxidants may be anti-inflammatory, potentially benefiting inflammation-related heart conditions like high blood pressure.
Pomegranates — with arils that resemble rubies — pack a powerful punch when it comes to heart health thanks to their antioxidant content.
Here’s what current research says about this seasonal fruit’s effect on heart health.
A half cup (87 grams [g]) of pomegranate arils (the red casings around the seed)
- Calories: 72
- Carbohydrates: 16 g
- Fiber: 12% of the Daily Value (DV)
- Vitamin C: 10% of the DV
- Vitamin K: 12% of the DV
- Folate: 8% of the DV
- Magnesium: 3% of the DV
- Phosphorus: 3% of the DV
The ruby red color of pomegranates serves a greater purpose than just appeal to your eye. This color comes from antioxidant plant pigments called polyphenols.
Other fruits that contain such pigments are typically red, blue, or purple fruits, such as:
- cherries
- blueberries
- blackberries
Antioxidants in pomegranate
Pomegranate fruits specifically contain the following antioxidant-acting polyphenols:
- ellagitannin
- punicalagin
- anthocyanin
- flavonols
The juice of red and regular pomegranates contains:
- flavonoids
- tannins
- punicalagin
- ellagic acid
Benefits of antioxidants
These antioxidants contribute to the anticancer and anti-inflammatory properties of pomegranates. They may also positively affect probiotics.
Antioxidants provide a spectrum of action against free radicals, which have been linked to:
- Alzheimer’s disease
- cancer
- depression
- high blood pressure
- stroke
- ulcerative colitis
- more health conditions
According to a
A 2022 research review specifically supports that tannins (or tannic acid) may be cardioprotective (heart-protecting) by:
- stabilizing tissue that surrounds your heart
- blocking the degradation of elastin, which supports the blood vessels in your heart
- reducing calcium buildup on the walls of your heart
A 2019 research review suggests flavonoids may protect you from inflammatory conditions of the heart, including:
- heart disease
- high blood pressure
- atherosclerosis
Data from the National Health and Nutrition Examination Survey (2007–2010 and 2017–2018) found that high anthocyanidin (from which anthocyanins are derived) intake was related to a lower prevalence of heart failure.
Despite this promising research, it’s still very limited, and more studies are needed to determine the benefits of pomegranate in preventing or treating heart-related and other conditions.
It’s good to practice consuming nutrients through your diet before reaching for supplements.
Research on the effect of pomegranate supplements and extracts on heart health is lacking, but some human and animal research supports their use for:
More research is needed that links pomegranate supplements to heart protection.
According to the National Institutes of Health, pomegranate juice, extract, and arils are
Speak with your doctor or a registered dietitian about whether pomegranates or pomegranate products may interact with any medications you take, especially blood pressure medications.
Because of their sugar and potassium content, pomegranates might not be suitable for some individuals if overconsumed. Consuming in moderation shouldn’t be a problem.
The National Kidney Foundation states that for those with kidney disease, how much pomegranate you can eat depends on your disease stage or the type of dialysis you receive.
It’s best to speak with your doctor for their recommendation.
Digestive symptoms, such as diarrhea,
Pomegranates have many benefits for your heart due to their antioxidant and anti-inflammatory properties.
They may help protect your heart from inflammatory conditions, including high blood pressure, heart disease, and atherosclerosis.
But speak with your doctor or a registered dietitian before consuming pomegranates, as they may interact with certain medications, including those for high blood pressure.
