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Pomegranates are a fruit containing 'arils' (small edible seeds) that have recently been linked to a large variety of health benefits; a good source of Punicalagins and Punicic acid, pomegranates are probably a better fruit option than other fruits on a calorie per calorie basis.

Our evidence-based analysis on pomegranate features 8 unique references to scientific papers.

Research analysis led by and reviewed by the Examine team.
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Research Breakdown on Pomegranate

The below are the compounds found in Pomegranate fruits. For science on the health benefits of Pomegrantes, refer to the Punicalagins page for the juice (water-soluble components) and the Punicic Acid page for Pomegranate Oil (fat-soluble components). For eating the fruit itself, a combination of the two pages would give a good overall notion, but the Punicalagins page is probably more similar to the fruit itself:

  • The anti-oxidant Punicalagin molecules, as well as the two molecules that make up Punicalagins (Ellagic acid and Gallic acid). Tannins (catechin chains) are also present and contribute to anti-oxidant purposes[1]

  • Punicic Acid[2] at around 63.5% of total fatty acids in pomegranate (confirmed) and perhaps an additional 14.2% of Punicic Acid isomers[3] which could be alpha-eleostearic acid as they have been isolated in Pomegranates before[4]

  • Trace amounts of the fatty acids oleic, stearic, linoleic and palmitic acids.[3]

  • Small amounts of the pro-estrogenic compounds Coumestrol and Estrone[5] which might be bioactive.[6]

  • Small amounts (0.015% of oil extract) of flavonoids[3] that are not Punicalagins or related molecules

  • Water-soluble proteins found in the seeds (bioactivity unknown)[7]

  • β-sitosterol[8]

When using Pomegranate Seed Oil (Shorthanded to PSO), the content of Punicalagins are decreased while the concentration of Punicic Acid and other fatty acids is increased; sometimes up to 72% (some studies on Punicic Acid used PSO at this concentration)