Are Pomegranates High in Antioxidants?

Pomegranates are exceptionally high in antioxidants, one of the reasons they are considered a “superfruit.” According to the U.S. Department of Agriculture (USDA), pomegranates rank alongside blueberries and grape juice as rich sources of antioxidants like polyphenols and anthocyanins, which protect against cell damage, reduce inflammation, and support heart and brain function.

Punicalagin: The King of Pomegranate Antioxidants

Punicalagin is a unique antioxidant found predominantly in pomegranates. It belongs to a class of antioxidant-rich compounds known as polyphenols, derived from colorful fruits and vegetables, teas, chocolate, nuts, and seeds.

Punicalagin is responsible for much of pomegranate’s purported benefits. When consumed, it is converted into a compound called urolithin A, which helps reduce inflammation, repair cell damage, and boost the delivery of energy to cells.

Although study findings vary, evidence suggests that punicalagin may help:

Punicalagin is found mostly in the juice and peel of pomegranates, and, to a lesser extent, the seeds. It is not found in significant quantities in other foods.

Ellagitannins and Ellagic Acid

Ellagitannins are a broad category of polyphenols that include punicalagin. They contribute to the astringent and bitter taste of foods like tea and red wine.

Though pomegranates are the primary source of punicalagin, they also contain ellagitannins found in other foods, like berries (strawberries, raspberries, blackberries, cranberries), nuts (walnuts, pecans, cashews, hazelnuts), and fruits (grapes, mangoes, apples, plums, guava).

These include potent ellagitannins like:

• Punicalin A and B
• Gallagic acid

When broken down by digestive acids, ellagitannins release a compound called ellagic acid that is converted into urolithin A by gut bacteria. The antioxidant then circulates in the bloodstream to protect and support the brain, heart, liver, kidneys, pancreas, and muscles.

Anthocyanins: Redder Is Better

Anthocyanins are water-soluble pigments that give pomegranates their intense red color. They belong to a group of polyphenols known as flavonoids that have potent antioxidant effects.

Although fruits like blackberry and elderberry have higher anthocyanin content, pomegranates deliver amounts comparable to anthocyanin-rich fruits like blueberry, blackberry, cherries, and Concord grape.

When consumed consistently, anthocyanins might help:

• Lower blood pressure by protecting blood vessels from oxidative stress
• Prevent or treat type 2 diabetes by decreasing insulin resistance
• Reduce the risk of atherosclerosis by lowering “bad” cholesterol and boosting “good” cholesterol
• Prevent skin cancer by blocking UV radiation on the skin’s surface
• Preserve cognitive function in older adults or people with dementia
• Potentially reduce the risk of breast, lung, liver, or stomach cancer

Anthocyanins in pomegranate are found in the greatest concentration in the peel, but can also be obtained from the juice.

Other Antioxidants in Pomegranates

Other antioxidants in pomegranates help fight oxidative stress and confer health benefits, including:

• Vitamin C
• Citric acid
• Other flavonoids, such as quercetin
• Fatty acids, like linoleic oil
• Phenolic acids, like caffeic acid
• Lignans, like matairesinol (found mostly in the seeds)
• Triterpenoids, like oleanolic acid (found mostly in the peel)

Best Way to Get Antioxidants From Pomegranates

The best way to obtain the most antioxidants from pomegranates is to drink cold-pressed juice made from the whole fruit—peel, seeds, pith, and all.

You can choose between homemade juice and store-bought juice, both of which have their pros and cons:

• Fresh-squeezed pomegranate juice may be better as the antioxidants degrade quickly after juicing when exposed to air, light, and room temperature. To preserve nutrition, refrigerate the juice at 35 to 40 F and consume within 24 to 72 hours. (Even pomegranate juice frozen at -25 F can lose 50% of its antioxidant content within 20 days.)
• Store-bought pomegranate juice may be better if you don’t have a robust cold-press juicer. Commercial juicers can often extract more tannins and concentrate them with pasteurization. Even so, only buy cold-pressed juices with a “Best By” date. While concentrated juices like POM Wonderful offer more antioxidants, be aware that they are also very high in sugar.

If you decide to eat or juice fresh pomegranates, buy deep red varietals like Angel Red that have more antioxidants in their juice and seeds (as opposed to light-skin varietals like Sour Summer that have more antioxidants in their skin).