Pomegranates and their gem-like arils add a boost of rich color and bright flavor to any dish. But they also have major health benefits, experts say, including antioxidant and anti-inflammatory effects -- on top of their high content of fiber, fatty acids, vitamins and minerals.
Often considered a "superfood," pomegranates provide "a ton of great benefits," Julia Zumpano, a registered dietitian with the Cleveland Clinic Center for Human Nutrition, tells TODAY.com.
"They have a lot of anti-inflammatory effects, and that's usually what we hear a lot about," Theresa Gentile, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.
Zumpano agrees: "We know they're high in antioxidants, which protect our cells from damage and from environmental toxins like pollution and cigarette smoke," she says. Antioxidants are also able to repair damaged cells which, if left impaired, may lead to cancer growth.
But the possible health benefits of pomegranates go far beyond that, the experts say. Eating pomegranates -- including pomegranate seeds and pomegranate juice -- may reduce your risk for certain liver, heart and kidney conditions.
Plus, pomegranates provide a healthy dose of dietary fiber, fatty acids and essential vitamins and minerals.
In a half-cup serving of pomegranate seeds (arils), you'll find:
The health benefits that make pomegranate, pomegranate seeds and pomegranate juice famous -- their anti-inflammatory effects -- are due to "their rich phytochemical weight," Gentile explains.
Flavonoids, a type of phytochemical found in pomegranates, have free-radical fighting antioxidant effects that may aid in the prevention of skin cancer, prostate cancer and colon cancer, Gentile says.
"Their beautiful color is from the anthocyanins (a type of flavonoid)," she explains. "That also contributes to these health benefits." Anthocyanins are also found in other dark red and blue fruits and vegetables, including blueberries and the purple varieties of cauliflower and carrots.
The plant compounds that pomegranates contain may also have protective effects against non-alcoholic fatty liver disease, Gentile says. They can also aid in wound healing and have antimicrobial properties. Some of these compounds can "boost our immune system," she continues, "and (it's) thought that they might help protect against cancer risk."
In addition to these benefits, pomegranates are also a great source of gut-healthy fiber, Gentile says. We all need to eat fiber, which helps our gastrointestinal tract function properly, but also has benefits for heart health and blood sugar control.
Pomegranates also contain anti-inflammatory fatty acids, which are beneficial for heart health, Gentile says, adding that almost 30% of their seed weight could be fatty acids.
Typically when we're thinking of these fatty acids, "we're thinking of avocados and fish oil," she says. But, if those foods don't work for you, or you want to get even more fatty acid foods in your diet, "pomegranates could help fill in the gap," Gentile says.
Finally, pomegranates provide a plethora of other essential micronutrients, including potassium, calcium, phosphorus, magnesium and iron, Gentile says. Pomegranates also provide vitamin C and folate, Zumpano adds.
Because pomegranate juice is made from pomegranates, it carries many of the same potential health benefits, the experts say.
"There's a lot of good research on pomegranate juice," Zumpano says. "There's probably more (research) on juice than there is in the actual fruit just because it's a lot easier to utilize in a clinical study."
But there are some differences to keep in mind.
The research on pomegranate juice doesn't focus as much on its impact on the body and disease, Gentile says. But studies do show that there appears to be a "stronger tie" to reducing blood pressure and preventing the buildup of plaque in arteries, she says, so pomegranate juice may be particularly beneficial for heart health.
Comprehensive review studies have shown that those who consumed pomegranates or pomegranate juice had significant benefits for improving the number of heart conditions they had, Zumpano says, like blood pressure, coronary artery disease and atherosclerosis.
Keep in mind, though, that pomegranate juice will be more concentrated than the seeds -- meaning it will come with more sugar per serving, and possibly added sugar. With juice, you're also going to be missing out on a significant amount of fiber that you'd get from the seeds, Zumpano says.
"You're certainly going to maximize your nutrients," she explains, "but you're going to get it at a higher cost of more calories and sugar."
So, as with other fruit and vegetable juices, the experts recommend consuming pomegranate juice in moderation. While it's okay to have some every day, try to limit your serving to 6 ounces of pomegranate juice daily, Zumpano says.
Pomegranate seeds can be a healthy addition to many foods.
Zumpano recommends using them like you would berries, such as topping Greek yogurt, cottage cheese or salads with pomegranate seeds. With their crunchy texture and sweet-yet-tart flavor, pomegranate seeds can add a burst of color and fun to those meals.
If you want to add more pomegranate juice to your diet, try mixing some with plain seltzer water or adding a splash to your morning smoothie, Gentile says. Both experts also noted that pomegranate juice can be a great addition to mocktails or cocktails.
Here are some other excellent ways to use pomegranates:
Yogurt with Honey and Pomegranate by Laura Vitale