Pomegranates are among the healthiest fruits on Earth.

They contain a range of beneficial plant compounds, unrivaled by other foods.

Studies have shown that they may have several benefits for your body, possibly lowering your risk of various diseases

Here are 12 evidence-based health benefits of pomegranate.

1. Pomegranates Are Loaded With Important Nutrients

The pomegranate, or Punica granatum, is a shrub that produces a red fruit (1Trusted Source).

Categorized as a berry, the pomegranate fruit is about 5–12 cm (2–5 inches) in diameter. It is red, round and looks kind of like a red apple with a flower-shaped stem.

The skin of the pomegranate is thick and inedible, but there are hundreds of edible seeds called arils within.

The arils are what people eat — either raw or processed into pomegranate juice.

Pomegranates have an impressive nutrient profile — one cup of arils (174 grams) contains (2):

• Fiber: 7 grams
• Protein: 3 grams
• Vitamin C: 30% of the RDI
• Vitamin K: 36% of the RDI
• Folate: 16% of the RDI
• Potassium: 12% of the RDI

The pomegranate arils (seeds) are also very sweet, with one cup containing 24 grams of sugarand 144 calories.

However, pomegranates really shine in their wealth of powerful plant compounds, some of which have potent medicinal properties.

2. Pomegranates Contain Two Plant Compounds With Powerful Medicinal Properties

Pomegranates pack two unique substances that are responsible for most of their health benefits.

Punicalagins

Punicalagins are extremely potent antioxidants found in pomegranate juice and peel.

They’re so powerful that pomegranate juice has been found to have three times the antioxidant activity of red wine and green tea (3Trusted Source).

Pomegranate extract and powder is typically made from the peel, due to its high antioxidant and punicalagin content.

Punicic Acid

Punicic acid, found in pomegranate seed oil, is the main fatty acid in the arils.

It’s a type of conjugated linoleic acid with potent biological effects.