pomegranates could be the new superfood for older people, received from Saga, 2026 03 03

[Colin Howard]

Greetings,

I like these, I eat seeds and all, but haven't had one for a fair while.

When visiting Israel in 1997, I had a fresh pomegranat plucked straight off
the tree, it was wonderful, not hard like they are when we usually get them
in the UK.

We explain the 6 surprising health benefits of pomegranates as we age and
the easiest way to eat this curious fruit.
By Emma Lazenby | Published - 26 Feb 2026

With their unique, bittersweet taste, those ruby-red, jewel-like seeds
(known as arils) hidden inside the tough husk of a pomegranate contain a
treasure trove of health-boosting properties.

Low in calories but high in fibre, antioxidants, vitamins and minerals,
pomegranates are set to take centre stage in the wellness world.

New scientific studies have found daily consumption can dampen inflammation,
support cognitive and cardiovascular health and provide a myriad of other
wellness benefits as we age.

The health history of the pomegranate

But the pomegranate's high praise as a superfood isn't new, it's firmly
rooted in ancient history. Believed to be the oldest fruit known to humans,
the pomegranate was used by the Romans and the Greeks to help with digestive
disorders, skin complaints, intestinal parasites and many other health
complaints.

Public health nutritionist Summra Nasir says: "While modern research
continues to highlight their benefits, pomegranates have been used for
centuries in traditional and ancient medicine as a natural remedy for a
variety of ailments.

"When my mum was growing up in Lahore in Pakistan, she had a pomegranate
tree outside her house. She would pick a fruit each day and eat it, often
being told by her mother it was a 'magic fruit' which could heal you. At the
time it sounded like a charming story but, looking back, there was real
wisdom behind it.

"Rich in antioxidants, vitamins and anti-inflammatory properties,
pomegranates truly have earned their long-standing reputation as a powerful
and nourishing fruit."

The Greeks and Romans valued the pomegranate, the oldest fruit known to
humans

Why they've become a later-life superfood

Most recently, research has revealed, regularly eating pomegranates might
contribute towards lowering the risk of serious conditions such as heart
disease, diabetes and cancer.

Another study focused on pomegranate juice and pointed towards its abundance
of polyphenols, which can reduce inflammation markers in the body when one
to two cups (250ml-500ml) are drunk per day.

Last year, research turned to pomegranate extracts, with a cohort of
participants aged 55 to 77 taking the daily supplement for 12 weeks. They
saw their inflammatory markers and blood pressure lower more than those in a
placebo group.

Nasir says: "Pomegranates are packed full of vital vitamins, minerals, fibre
and antioxidants, mainly polyphenols (anthocyanins) and punicalagins, which
offer significant heart, anti-inflammatory and immune-boosting benefits.

"Various research suggests daily consumption of pomegranate juice or seeds
may help lower blood pressure, improve cholesterol levels and fight
inflammation."

6 health benefits of pomegranates

1. Skin-boosting

The powerful antioxidants in pomegranates can help to protect the skin from
damage caused by UV rays and pollution, while the fruit's anti-inflammatory
properties can calm redness and soothe irritation.

Nasir says: "Pomegranates are packed with vitamin C and K, which not only
supports the immune system but aids collagen production, which, in turn, can
help tone up the skin and give a radiant boost."

2. Cardiovascular health

Those valuable antioxidants in pomegranates also offer support to our
overall heart health in myriad ways. They can help to prevent the oxidation
of LDL cholesterol, which lowers the risk of plaque build-up in the arteries
and can also aid the relaxation and widening of blood vessels to support
healthy circulation and blood pressure.

Says Nasir: "Pomegranates are believed to help the overall ageing process,
as they support our heart health by lowering oxidative stress and bad (LDL)
cholesterol levels, improving blood vessel function and modestly reducing
blood pressure.

"A study on the effects of pomegranate juice highlighted its potential to
lower plaque formation, thus lowering the risk of heart disease."

3. Gut microbiome

Pomegranate seeds are rich in dietary fibre, which we know promotes a
healthy digestive system and regular bowel movements. Those ruby-red arils
are also proven to have prebiotic effects in supporting all-important gut
microbiome by increasing levels of beneficial bacteria.

Nasir explains: "Pomegranates are valuable for overall gut health due to
their high polyphenol content, which boosts a healthy gut lining and
microbiome."

Pomegranates have a surprising number of health benefits

4. Cognitive health

The fruit is rich in a group of plant compounds called ellagitannins (part
of the polyphenol family), which can help to reduce inflammation in the
body. But some studies have found these compounds could also help protect
the brain against Alzheimer's and Parkinson's disease by reducing oxidative
damage and increasing the survival of brain cells.

Ellagitannins are converted by gut bacteria into a compound called urolithin
A, which may have the ability to reduce inflammation in the brain and delay
the onset of cognitive diseases, according to research by the US Department
of Nutrition and Health.

Nasir says: "Pomegranates may support the brain as we age and cognitive
decline accelerates. Various studies have found the compounds in pomegranate
seeds may improve memory performance, support blood flow to the brain and
protect neurons from oxidative damage, though more research is still needed
in this area."

5. Muscle recovery

As we age, our muscles are more susceptible to oxidative stress,
inflammation and less energy production, which can all contribute to
sarcopenia (age-related muscle loss).

Alongside regular exercise, the combination of antioxidants, polyphenols and
urolithins found in pomegranates can help to reduce chronic inflammation,
preserve muscle strength and boost mobility.

A Cambridge University study found regular consumption of pomegranate
extract can also aid muscle recovery after exercise.

6. Bone and joint health

Pomegranates' anti-inflammatory and antioxidant properties can support
healthier, more flexible joints and stronger bones, according to research
carried out by the University of Malaysia.

For rheumatoid arthritis and osteoarthritis sufferers, the fruit's
polyphenols can dampen inflammation and reduce pain and stiffness, while
protecting cartilage from damage and slowing down the degeneration of
joints.

The powerful plant compounds found in pomegranates can also protect bone
cells from oxidative stress, decelerate bone loss and provide a vitamin C
boost for collagen production, a vital component of bone structure.

What's better, pomegranate seeds or juice?

Nasir explains the health pros and cons of pomegranate juice versus seeds:
"While they are both beneficial in different ways, pomegranate juice is
higher in antioxidants and plays a key role in supporting the heart and
blood vessels. It's also easier to consume daily and may help to lower blood
pressure.

"The antioxidant potential of pomegranate juice is more than red wine and
green tea, which is induced through ellagitannins and hydrolysable tannins.

"However, the cons are that the juice versions are stripped of the fibre and
often higher in sugar, so can cause more sugar spikes. Always read the
labels and consume as part of a balanced meal."

Nasir adds: "The seeds or arils are higher in fibre, so help aid digestion
and slow down the sugar release. For this reason, they may be a better
option for diabetics.

"Pomegranate seeds have also been shown to support the gut microbiome and
improve cholesterol regulation, though they can be harder to consume in
larger amounts and are slightly lower in antioxidants compared to the juice
version.

"So, both are beneficial but it depends on your goals. I'm all about
wholefoods, so I would personally recommend the food-first approach."

There are pros and cons to both the juice and the seeds of pomegranates

Should I take a pomegranate supplement?

Nasir advises: "As a nutritionist, I always recommend consuming whole foods
in their raw natural state wherever possible. Again, I'm all about the
food-first approach, as it's the whole package; fibre, antioxidants,
vitamins, minerals and plant compounds working together synergistically in a
way which supplements can't replicate."

She adds: "Why take a supplement when you can have the 'real deal' whole
food? There's no harm in trying it, but there's no miracle supplement.

"Supplements may offer concentrated benefits, but the jury is still out as
the evidence remains limited, remember, they are there to support you and
not to replace a meal."

What is a daily dose?

The NHS includes unsweetened pomegranate juice and seeds as part of our
recommended 5-a-day fruit and vegetable intake.

One portion of daily fresh fruit is equivalent to eating the seeds of a
whole medium-sized pomegranate or a 150ml glass of 100% juice.

Who should avoid pomegranates?

While the fruit offers a bounty of health benefits for most people, the
antioxidant content can interact with certain heart and blood-thinning
medications.

The natural sugars in pomegranates could also affect blood sugar if consumed
in excess and the seeds pose a choking hazard to young children and adults
with difficulty swallowing.

Do seek advice from your GP if you have any concerns.

Pomegranate seeds can be used in a variety of dishes

Pomegranate recipe inspiration

Summra Nasir shares her favourite three pomegranate dishes.

Greek yogurt sprinkled with pomegranate seeds

Add a handful of walnuts and two tablespoons of crushed flaxseeds to a bowl
of yogurt and arils and drizzle with a little honey to finish off.

Hummus topped with pomegranate seeds

If you can make your own hummus, brilliant. Otherwise, top a shop-bought dip
with pomegranate seeds and parsley (dried or fresh), sprinkle with black
crushed pepper and paprika powder and add a drizzle of olive oil.

Pomegranate and feta cheese salad

Chop some gem lettuce, cucumber and red onion and mix together with
pomegranate seeds and chopped-up feta cheese. Add an olive oil, lemon and
sea salt dressing. This is perfect for the spring and summer months ahead.

The easiest way to eat a pomegranate

The once-exotic fruit is available in most supermarkets and grocers, but
some of us find ourselves a little put off by the faff of extracting the
seeds. Thankfully, gone are the days where we had to painstakingly eat our
pomegranates with a pin.

Prue Leith's pomegranate hack

This method from Prue Leith promises to be mess-free, quick and easy. Here's
how she does it:

Cut the pomegranate in half.

Submerge under water in a bowl and break the halves apart.

Gently rub the seeds off the skin and pith while submerged. The seeds
will sink to the bottom and the bitter white pith will float.

Scoop the floating pith off the top and drain the water to leave only
the clean seeds.

Avoid over-soaking: do not leave the seeds in the water for too long to
avoid them leaking juice.

Written by: Emma Lazenby

Emma Lazenby is entering her third decade in journalism, after starting her
reporting career on the Yorkshire Evening Post as a teenager.
She's loved every minute, with contributions to the Sun, Daily Telegraph and
women's magazines, between stints as a Lifestyle Editor for the Press
Association and TV Producer for GMTV and Steph's Packed Lunch.
Emma has covered mental and physical health, charity campaigns, fashion and
beauty, travel, food and parenting with celebrity and inspirational
real-life interviews featuring heavily.

Colin Howard, living in Southern England.