4 Benefits of Pomegranate Plus Bonus Recipes

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A woman's hand with an open pomegranate - benefits of pomegranate
Author Name: Mia Barnes
Date: Thursday February 15, 2024

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Pomegranate’s vibrant flavor is the perfect addition to almost any meal. Besides the eating pleasure and texture it adds to salads and glazes, it may also improve your health with antioxidants and anti-inflammatory goodness. If you want to know how to harness the health benefits of pomegranate, you’ve come to the right place. 

Benefits of Pomegranate

You can benefit from the pomegranate arils (aka seeds) and juice in several ways. 

benefits of pomegranate - a pomegranate

1. May Support Skin Health 

Pomegranate is one of those superfoods that has benefits that go from skin to stomach (or vice versa). When it comes to your skin health, it’s an excellent source of vitmin C and antioxidants like ellagic acid and tannins. They all work together to help you age gracefully by preventing sun damage and blocking free radicals. 

Pomegranate may also improve skin regeneration in your surface layer and inner layer. The superfood does this by increasing circulation in your skin, which speeds up skin cell tissue repair and wound healing. 

Trust the science. Women who participated in a Pom study reaped some skin benefits. The PomJ (aka pomegranate juice) drinkers experienced more UVB protection and the PomX (aka pomegranate supplement) takers experienced the same. 

2. May Improve Heart Health 

Pomegranate is among the foods that support heart health, along with leafy greens, berries, fatty fish and green tea. The same antioxidant properties that help your skin protect your heart from cell damage and may lower cholesterol. The polyphenol compounds in the fruit may also prevent plaque buildup and keep your heart’s artery walls from thickening. Your heart needs you artery walls to be to pump enough blood and oxygen to surrounding organs. 

3. May Reduce Inflammation 

Get this – pomegranates have three times more antioxidant activity than wine and green tea. Considering these two drinks are considered heroes in the antioxidant world, adding pomegranate juice to your diet may be what you need to reduce inflammation. 

While fruit and vegetables are almost always better raw, commercial pomegranate juice has higher antioxidant counts than homemade or experimental juice from the seeds. This is because industrial processing includes some of the tannins from the pomegranate rind, where you might remove them and use the seeds by themselves.  Tannins are an antioxidant that can support gut health by helping good bacteria grow. 

 When you look for pomegranate juice, ensure it says 100% juice so you get your benefits without additives or sweeteners. 

4. Can Aid Muscle Recovery 

Antioxidants are truly the star of the show. In addition to supporting skin and heart health, the antioxidants in pomegranates may reduce muscle soreness and help with recovery after strength training. Adding pomegranates to your post-workout snack can be a lifesaver if you lift weights. If you’re a runner, taking pomegranate extract within half an hour of intermittent running could improve your performance. 

Recipes with Pomegranate

1. Roasted Brussels Sprouts With Pomegranate

Salads can be warm too! This roasted Brussels sprouts salad with goat cheese and pomegranate is the perfect side dish for a cozy winter meal. 

Cooking time: 

20 minutes for prep, 10 minutes for assembly 


Brussels sprouts, trimmed and halved 


Goat cheese, crumbled 

Pomegranate seeds 

Extra-virgin olive oil

White balsamic vinegar

Ground pepper



Roast the brussels sprouts and shallots on a large baking sheet with olive oil with salt and pepper to taste. When they are tender, put in a salad bowl and add the vinegar. Add the goat cheese and pomegranate seeds. 

2. Arugula Salad

This arugula salad sprinkled with goat’s cheese and pomegranate makes for a quick lunch or an addition to your favorite pasta dish or salmon. 

Cooking time: 

20 minutes for prep, 20 minutes for assembly 



Olive oil

Shallots, finely chopped

Sherry Vinegar

Maple syrup

Lemon juice


Dijon Mustard




Baby arugula

Baby carrots 

Walnuts, chopped

Pomegranate arils

Goat feta, crumbled (you can replace with feta or shaved parmesan)


Roast the carrots with maple syrup, garlic, butter, olive oil and thyme. While they cook, combine the wet ingredients for the vinaigrette. Once your carrots are cooked and cooled, combine them with arugula and walnuts. Drizzle the vinaigrette onto the salad and toss it. Add pomegranate arils and cheese to serve 

3. Coconut Rice with Pomegranate Porridge

How do you make the perfect post-workout snack? Add pomegranate. This recipe also works if you’re looking for a dairy-free and gluten-free breakfast option. 

Cooking time: 

20 minutes for prep, 10 minutes to assemble 


Jasmine rice

Nuts, chopped

Pomegranate arils

Coconut milk 

Maple syrup 

Coconut oil




Rinse and soak the rice for 10 minutes. Cook it on the stove with coconut oil and salt. 

When your rice is fully cooked, put it in a bowl and add half the pomegranate portion, coconut cream, maple syrup and cinnamon. Let it cool. Or if you prefer it warm sprinkle with the rest of the pomegranate arils and nuts.  

4. Lamb Tagine and Pomegranate Couscous

Pair the antioxidant and anti-inflammatory couscous with pomegranate for a hearty, and healthy lamb dinner. It’s a fragrant meal that will impress any guest and one you’ll want to make over and over. 

Cooking time:

1-2 hours 


Lamb tagine 


Garlic, peeled and crushed

Fresh ginger, grated

Onions, chopped

Coriander seeds, crushed


Black pepper

Olive oil


Tomato puree



Pomegranate arils

Olive oil

Fresh lemon juice 

Chicken stock 

Black pepper 

Fresh mint


Greek yoghurt 


To make the lamb tagine: Add olive oil, onions, garlic, ginger and spice to a heated ovenproof saucepan or casserole. Stir and cook until the onions soften. Add the lamb, chopped tomatoes, tomato puree and honey to your pot. Stir and bring to a simmer. Put the pot in the oven for an hour and a half or until the lamb is tender. 

For the couscous: Mix couscous with olive oil and lemon juice in bowl. Pour hot chicken stock over the couscous and sprinkle salt and pepper. Let the couscous sit for 10 minutes then stir in pomegranate arils and chopped herbs. 

Serve the lamb tagine with a bowl of Greek yogurt and a wedge of lime for each plate. 

Try Healthy Pomegranate Recipes To Support  Your Health

Pomegranates contain nutrients and antioxidant elements that, combined with overall healthy eating, may improve your health. The lesser-known power-packed superfood is sure to add eating pleasure and a touch of healthy Tc to your diet. 

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