They may be small and unassuming, but pomegranate seeds - known as arils - pack a real punch. Filled with vitamins and minerals, they’re the perfect addition to any healthy diet.

Whether you add them to salads, blitz them into your morning smoothie, or serve them with a nutrient-dense salmon dish - pomegranate seeds will make a tasty and incredibly nutritious addition to just about any meal. Aside from being filled with vitamins and minerals, there are a number of surprising pomegranate benefits you should know about that will have you adding them to the top of your shopping list.

Pomegranates Are Full of Nutrients

If you’re looking to pack more vitamins and minerals into your diet, then pomegranates are perfect for you. Pomegranates are filled with an array of nutrients, including:

  • Vitamin C
  • Vitamin K
  • Thiamin
  • Vitamin B6
  • Potassium

It’s a pretty impressive nutritional profile. In fact - just 100g of pomegranate seeds contains 17% of your recommended daily intake of vitamin C, which can help to strengthen your body’s natural defences, improve the absorption of iron and support the immune system.

So, whether you add a glass of pomegranate juice to your daily routine, or get creative with pomegranate in the kitchen - your body will certainly thank you for it!

They’re Said to Have Anti-Inflammatory Properties

Pomegranates contain potent antioxidants known as punicalagins. In fact, pomegranate has been found to have three times more antioxidants than green tea. It’s these antioxidants which provide the purported anti-inflammatory benefits of pomegranate.

Fresh Pomegranate in a bowl

As well as having the reported ability to reduce inflammation markers throughout the body, studies have shown that pomegranate can be particularly useful for reducing inflammation within the digestive system. This could help to improve digestion and may be especially beneficial for those suffering from inflammatory bowel diseases.  

They Could Help to Lower Blood Pressure

High blood pressure can be a concerning condition, and if it is left untreated can lead to heart attacks, strokes and even heart failure.

As well as medicinal treatments, there are a few lifestyle changes which can be made to help treat high blood pressure, including:

  • Maintaining a healthy diet
  • Reducing alcohol consumption
  • Exercising regularly
  • Decreasing caffeine intake

Pomegranate can be enjoyed as part of a healthy diet and has been shown to significantly reduce blood pressure when consumed on a daily basis. Additionally, studies have shown that one of the health benefits of pomegranate is that it may help to improve blood flow to the heart in patients with heart disease.

A Meal with Fresh Pomegranate

If you’re looking for ways to improve your blood pressure alongside the help of your doctor, then adding pomegranate to your diet might just be the place to start.

Pomegranate May Improve Sporting Performance

Whether you’re an athlete or just enjoy going to the gym a few times per week, you’re sure to be looking for ways to continually improve your performance – and that’s where pomegranate comes in.

Similar to beetroot, pomegranate is rich in dietary nitrates, which are thought to improve sporting performance. Nitrates are converted into nitric oxide in the body, which work to dilate the blood vessels, lower blood pressure and increase oxygen capacity.

Pomegranate role in sporting performance

One study gave athletes one gram of pomegranate extract half an hour before exercise, which significantly increased blood flow. Not only does this help to delay muscle fatigue, but it also improves oxygen uptake around the body, improving blood flow to the tissues.

Whether you add pomegranate juice to your pre-workout routine, or simply start to include it in your daily diet – you may just see an improvement in your performance.

Our Raw Turmeric & Ginger and Raw Turmeric & Beetroot shots both contain crushed pomegranate seeds, allowing you to reap the pomegranate benefits alongside the incredible health benefits of turmeric, beetroot and ginger. Simply take one shot each morning and you could start to notice improvements in your health in as little as 4-8 weeks.

Thomas Robson-Kanu

The Hal Robson-Kanu Guide To Fitness & Nutrition

Gain exclusive insight into habits that will make every day a healthy and fulfilling one.