Updated on 14 Dec 2025
Pomegranate has been eaten for countless centuries. This specific fruit is not only well-known for its taste but also for all the health benefits it has to offer. Known as Anar in India, the fruit is rich in vitamins, antioxidants, and minerals. Consuming it can enhance digestion, promote heart health and combat inflammation and oxidative stress. It’s viewed as a natural gift for improved well-being.
Gain more insights into its advantages, nutritional value, and other details from this blog!
What are the health benefits of a pomegranate?
Consuming pomegranate can offer the following advantages:
1. Rich nutritional profile
The many benefits of pomegranate are attributed to its rich nutritional profile. Its seeds are low in calories and fat yet rich in fibre, vitamins and minerals that combat inflammation and support overall health.
Studies also link pomegranate consumption to heart benefits, improved memory, reduced inflammation, enhanced endurance and muscle recovery, improved digestion, and a decreased risk of chronic conditions, such as cancer and kidney stones. Its juice may aid immunity and weight maintenance through its antioxidant-rich, lower-calorie profile
2. Antioxidant property
Compounds known as antioxidants actively reduce the activity of reactive oxygen species (ROS), which are harmful substances generated by the body during metabolism and other processes, such as toxin exposure or tobacco use. An excessive abundance of these ROS can cause oxidative stress, potentially instigating metabolic disease, cancer incidences and various health complications. Polyphenols, powerful antioxidants found in pomegranate, actively reduce ROS within the body. Pomegranates also boast of potent elements such as anthocyanins, tannins and punicalagin – these not only combat inflammation but also prevent chronic health issues. The robust antioxidant properties of pomegranate thus firmly establish it as a superfood.
3. Heart Health Benefits
There is evidence that pomegranate fruits rich in polyphenolic compounds benefit heart health as they prevent the activity of serum angiotensin-converting enzymes and reduce blood pressure, which is known to be one of the main risk factors for heart disease. The pomegranate seed has a bioactive compound named punicic acid, which prevents the buildup of plaque in arteries. Other studies have reported that consumption of 800 mg of pomegranate seed oil per day has significantly reduced triglyceride levels among adults with hyperlipidemia and has also reduced the formation of low-density lipoprotein (LDL), body weight, cholesterol, triglycerides and blood fasting sugar levels among humans.
4. Fights Inflammation
Chronic inflammation can cause many underlying conditions, including heart disease, cancer and diabetes. The pomegranate fruit has a unique advantage in dealing with inflammation as it contains powerful punicalagins that help to reduce harmful inflammation. During severe cases of chronic inflammation, your doctor may recommend including pomegranates in your diet, as this fruit could help lower the risk of inflammation at a cellular level.
5. Improves kidney health
Studies have observed that consuming pomegranates benefits urinary health. Its extracts help regulate oxalates, calcium and phosphates, which are key components of kidney stones, and may slow mechanisms that trigger stone formation. The polyphenols in the seeds, with antioxidant and anti-inflammatory properties, support kidney health and overall urinary function.
6. Improves exercise endurance
Studies suggest that the polyphenols in pomegranate arils enhance exercise endurance and performance; indeed, this effect is so potent that it can significantly improve one's athletic capabilities. The benefits of consuming pomegranates, such as heightened endurance and accelerated muscle recovery, are directly attributable to these same polyphenol compounds found in extracts. Furthermore, several studies say that not only does regular intake of pomegranate supplements promote increased stamina, but it also enhances post-workout recuperation for muscles, which is perfect for those engaged in strenuous physical activities. However, further studies necessitate an understanding of the precise reasons behind certain advantages offered by the pomegranate fruit.
What is the nutritional value of a pomegranate?
A medium-sized pomegranate contains the following nutrients:
- Calories: Roughly 230.
- Potassium and Folate: 666 mg of Potassium and 33 to 107.2 mcg of Folate.
- Protein: 5 grams.
- Vitamin K: About 36% of the regular requirement.
- Vitamin C: Around 30% of the regular requirement.
- Fibre: 11 grams.
This clearly demonstrates the nutrient-rich nature of pomegranates and why you must incorporate them into your diet.
What happens if we eat a pomegranate daily?
When you consume this particular fruit each day, it can:
- Provide you with healthy and glowing skin.
- Keep the heart active and strong.
- Enhance digestion and prevent constipation.
- Lower the chances of all lifestyle-related conditions, such as high BP and diabetes.
- Strengthen the muscles and bones.
Regular intake of this fruit can also enhance overall health, but moderation is crucial. While it supports well-being, maintaining a health insurance plan is equally important. It offers financial protection for medical treatments and unexpected health concerns, helping safeguard long-term wellness.
Conclusion
Pomegranates are not only delicious but also beneficial for maintaining your health. The fruit contains a wealth of antioxidants, minerals and vitamins that support the immune system, skin and heart.
Apart from adding pomegranate to your daily diet, you should also consider safeguarding yourself and your family financially against unexpected health issues. Get personalised family health insurance solutions and advice just by filling out the form on this page.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.