1. Packed with nutrients

The small pink seeds inside a pomegranate, called the arils, are the edible portion of the fruit. While they can be labor-intensive to remove from the fruit’s inner flesh, their nutritional profile and flavor are well worth the investment. Pomegranates are low in calories and fat but high in fiber, vitamins, and minerals. They also contain some protein.

2. Rich in antioxidants

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

3. May help keep inflammation at bay

Short-term inflammation is a normal bodily response to infection and injury. 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. Eating pomegranates may help prevent the chronic inflammation associated with increased chronic disease risk.

4. May have anticancer properties

Compounds in pomegranate fruit, juice, and oil can help kill cancer cells or slow their spread in the body. Pomegranate may help fight inflammation and slow cancer cell growth. In fact, the fruit has demonstrated anti-tumor effects in cancers of the lung, breast, prostate, skin, and colon.

5. May offer heart health benefits

There is evidence that fruits rich in polyphenolic compounds, such as pomegranate, may benefit heart health. Pqomegranate extract may reduce oxidative stress and inflammation in the arteries, lower blood pressure, and help fight atherosclerosis .

6. Support urinary health

Pomegranate extract may help reduce the formation of kidney stones, a benefit that’s largely attributed to its antioxidant activity.

7. May have antimicrobial properties

Pomegranate compounds may help fight harmful microorganisms such as certain types of bacteria, fungi, and yeast.

8. May improve exercise endurance

The polyphenols in pomegranates may increase exercise endurance, the length of time you’re able to partake in a physical activity before getting tired.

9. Good for your brain

Pomegranates contain compounds called ellagitannins, which act as antioxidants and reduce inflammation in the body. As such, they also offer protective benefits for your brain against conditions that are influenced by inflammation and oxidative stress.