It's a winter fruit with tangy depth, and a team of researchers has revived excitement around its antioxidant benefits.
These days, lots of supermarkets carry pomegranate arils and juice right in the produce section, and some even sell whole pomegranate fruits (which are also a fun find at winter farmers markets in places like California). This ruby-colored treasure has been touted for its benefits that are similar to other superfoods, like blueberries: In addition to its burst of flavor, it also contains major antioxidant benefit.
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Fending off oxidative stress is one way to keep your body well. In fact, the Cleveland Clinic estimates that more than 45% of cancer cases could be avoided by modifying lifestyle factors, including dietary patterns.
Now, a January 2025 study published in the journal Food Science & Nutrition has found that pomegranates deserve a regular spot in your diet. “Incorporating diverse vegetables and fruits into one’s dietary regimen exhibits promising potential for preventing a minimum of 20% cancer incidence and approximately 200,000 cancer-related mortalities annually,” postulated a team of chemistry, pharmacology, and nutrition researchers from Pakistan, Saudi Arabia, Africa, Bangladesh, Korea, and Nigeria.
They went on to highlight the particularly potent pomegranate. “Extensive research on pomegranate extract, fruit, oil, and juice has revealed promising findings regarding their potential anti-proliferative, anti-tumorigenic, and anti-inflammatory properties through the modification of various signaling pathways related to cancer, thus demonstrating their potential as drugs to prevent and treat cancer.”
After their review of animal and laboratory studies, the researchers concluded that “pomegranate can potentially prevent and treat different cancers, including prostate, bladder, breast, skin, lung, and colon cancer.” They explain that this appeared to be largely due to “cytotoxic and anti-proliferative properties against cancerous cells.” In other words, the antioxidants in pomegranates appear to play a role in inhibiting the growth of cancer cells.
The benefits of pomegranates come primarily from their high polyphenol content, which protects the cells via antioxidant effects. In particular, the flavonoids and tannins found in pomegranates can help lower cancer risk by suppressing chronic inflammation, halting the initiation of tumor development (tumorigenesis), preventing tumors from securing enough of a blood supply to grow (angiogenesis), and slowing the rapid growth of cells (hyperproliferation).
The researchers note that these same mechanisms could also reduce one’s risk of developing metastatic disease. This means that people who have already been diagnosed with cancer and consume pomegranates frequently could be less likely to see their cancer spread to other parts of the body.
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The study notes that beyond their impact on cancer risk and proliferation, pomegranates also have broader benefits for your health. They can help improve cholesterol and triglyceride levels, lower blood pressure, reduce chronic inflammation, prevent muscle damage, and correct abnormal hormone levels in patients living with type 2 diabetes.
The study authors note that in ancient cultures (including as documented in the Bible) the pomegranate was regarded for its then-purported preventive and healing properties. In modern day, one serving of pomegranate seeds, technically called “arils,” is a half-cup. Pomegranate juice will weigh in at one cup, or eight ounces.
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