It also helps suppress inflammatory responses and oxidative stress.

According to an older test-tube study, pomegranate extract may also be useful for slowing the growth, or even causing the death, of prostate cancer cells .

Prostate-specific antigen (PSA) is a marker of prostate cancer in the blood. Free radicals are always present in your body, but having too many of them can be harmful and contribute to a number of chronic diseases .

Pomegranates are rich in antioxidants and polyphenolic compounds that offer protection from this damage. The juice significantly reduced the frequency and severity of chest pain, as well as certain biomarkers in the blood that suggest a protective effect on heart health.

Still, high quality research on pomegranate and heart health in humans is lacking.

. While they can be labor-intensive to remove from the fruit’s inner flesh, their nutritional profile and flavor are well worth the investment.

Overall, pomegranates are low in calories and fat but high in fiber, vitamins, and minerals. Eating pomegranates may help prevent the chronic inflammation associated with increased chronic disease risk

This is largely attributed to compounds called punicalagins, which have been shown to have antioxidant and anti-inflammatory properties in test-tube and animal studies .

Some human studies have also found that consuming pomegranate juice can reduce markers of inflammation in the body .

Still, more research is needed regarding how eating fresh pomegranate seeds affects inflammation in humans.

May have anticancer properties

Some test-tube studies have found that compounds in pomegranate fruit, juice, and oil can help kill cancer cells or slow their spread in the body.

Both test-tube and human studies indicate that pomegranate may help fight inflammation and slow cancer cell growth. They feature a white inner flesh that’s densely packed with crunchy, juicy edible seeds called arils.

They may be best known for the vibrantly colored juice they’re often used in, but these unique fruits have a lot more to offer.

With the potential to support many aspects of health, from immunity to brain health, pomegranates are worth adding to your healthy eating routine.

This article examines the many nutritional and health benefits of pomegranates.

Packed with nutrients

The small pink seeds inside a pomegranate, called the arils, are the edible portion of the fruit. They also contain some protein.

Below is the nutrition for the arils in one average (282-gram) pomegranate fruit:

Calories: 234

Protein: 4.7 grams

Fat: 3.3 grams

Carbohydrates: 52 grams

Sugar: 38.6 grams

Fiber: 11.3 grams

Calcium: 28.2 mg, or 2% of the Daily Value (DV)

Iron: 0.85 mg, or 5% of the DV

Magnesium: 33.8 mg, or 8% of the DV

Phosphorus: 102 mg, or 8% of the DV

Potassium: 666 mg, or 13% of the DV

Vitamin C: 28.8 mg, or 32% of the DV

Folate (vitamin B9): 107 mcg, or 27% of the DV

Comparatively, a 1/2-cup (87-gram) serving of arils provides 72 calories, 16 grams of carbs, 3.5 grams of fiber, 1 gram of fat, and 1.5 grams of protein .

Keep in mind that the nutritional information for pomegranate and arils differs from that of pomegranate juice, which won’t provide much fiber or vitamin C. If PSA levels double in a short amount of time, it indicates a significantly higher risk of death from prostate cancer.

Two older trials found that giving men pomegranate juice or extract extended the PSA doubling time period significantly, reducing the risk of death from prostate cancer.

Nevertheless, more human trials are needed.

May offer heart health benefits

There is evidence that fruits rich in polyphenolic compounds, such as pomegranate, may benefit heart health.

Test-tube studies have found that pomegranate extract may reduce oxidative stress and inflammation in the arteries, lower blood pressure, and help fight atherosclerosis — plaque buildup in the arteries that can lead to heart attacks and strokes .

In one human study, people with heart disease were given 1 cup (220 mL) of pomegranate juice daily for 5 days. However, chronic inflammation can be a problem if left untreated — and it’s common today, particularly in Westernized cultures.

When inflammation isn’t addressed, it can contribute to many chronic conditions, including heart disease, type 2 diabetes, cancer, and Alzheimer’s disease. In fact, the fruit has demonstrated anti-tumor effects in cancers of the lung, breast, prostate, skin, and colon .

Other animal research has found that pomegranate helps slow tumor growth in the early stages of liver cancer. This applies to fruit in general — eating the whole form will provide more fiber .

Rich in antioxidants

Antioxidants are compounds that help protect the cells of your body from damage caused by free radicals. The main bioactive compounds with antioxidant activity that are found in pomegranates are called punicalagins, anthocyanins, and hydrolysable .

Getting antioxidants from vegetables and fruits such as pomegranates is a great way to support overall health and help prevent disease .

May help keep inflammation at bay

Short-term inflammation is a normal bodily response to infection and injury. Benefits include antioxidants, heart health, urinary health, exercise endurance, and more.

Pomegranates are round, red fruits. Pomegranate: Health and Nutritional Benefits

Pomegranates are low in calories and fat but high in fiber, vitamins, and minerals.