
There’s an abundance of information out there about healthy foods, making it easy to lose track of what to include or avoid in your diet. But fear not, as we regularly provide expert guidance on essential foods to incorporate into your meals. Today, our comprehensive exploration focuses on a particular red fruit encased in a tough, leathery peel, adorned with crimson pearls of juice—pomegranates.
If you’ve ever hesitated about making pomegranates a daily dietary staple, fret not; we offer a foolproof guide to aid in selecting the finest ones and understanding why they’re crucial for your health.
Pomegranates rank highly among the best foods, thanks to their myriad health benefits and robust nutritional content, according to Sushma PS, chief dietitian at Jindal Naturecure Institute. “Pomegranates boast an impressive array of antioxidants, notably polyphenols and anthocyanins, which help combat free radicals in the body, thereby reducing oxidative stress and inflammation,” explains Sushma.

Furthermore, pomegranates serve as a valuable source of essential nutrients such as vitamin C, potassium, and fiber. “Their dietary fiber content supports digestive health by facilitating regular bowel movements and preventing constipation,” adds Sushma.
Sushma also highlights the anti-inflammatory properties of pomegranates, which may prove beneficial for various inflammation-related conditions, including arthritis and other inflammatory disorders. Additionally, evidence suggests that consuming pomegranates may enhance memory and cognitive function, potentially lowering the risk of neurodegenerative diseases like Alzheimer’s.
Moreover, compounds found in pomegranates possess antibacterial and antiviral properties, bolstering the immune system and shielding against infections. “With relatively low calorie content, pomegranates make for a satisfying snack option, ideal for individuals aiming to manage their weight,” notes Sushma.
Here are some tips for purchasing and utilizing pomegranates:
- Selecting Ripe Pomegranates: Opt for ones that feel heavy for their size, indicating juiciness and sporting smooth, unblemished skin.
- Storage: Store pomegranates in a cool, dry place or in the refrigerator to prolong their freshness.
- Extracting Seeds: Cut off the top, score the sides, then submerge the fruit underwater to easily separate the seeds from the skin.
- Pomegranate Derivatives: Explore creative uses such as making pomegranate tea from dried skins, crafting tangy vinegar from skins and seeds, or preparing nutritious pomegranate powder by drying and grinding the skins.

Regarding frequency of consumption, Sushma advises that enjoying pomegranates in moderation daily is beneficial. However, individuals taking medication for blood thinning should consult their healthcare provider before adding pomegranates to their diet. As for when to expect health improvements, Sushma suggests noticing changes within a few weeks. Additionally, children can enjoy pomegranate juice in small quantities, and the benefits extend beyond physical health, positively impacting mental well-being due to the presence of antioxidants, according to Sushma.