Sweet, crunchy, and rich in antioxidants, pomegranate seeds are a tasty way to boost your health. Eat them any time of day, but skip the peel, root, and stem, as they could cause serious side effects.
1. For Gut Health: In the Morning
Pomegranates are rich in fiber, which can support a healthy gut. Fiber is a plant-based carbohydrate that cannot be digested. It promotes digestion and reduces the risk of constipation. Pomegranates contain two types of insoluble fiber: cellulose and lignin.
Pomegranate juice may act as a prebiotic, promoting the growth of healthy gut bacteria. To get the most gut health benefits from pomegranates, consider consuming one in the morning to support healthy digestion throughout the day.
2. For Blood Sugar Control: In the Morning
The antioxidants in pomegranates may help regulate blood sugar levels by improving insulin sensitivity. Consuming pomegranate has been found to lower insulin and blood sugar levels. It also helps your body respond to insulin more effectively.
Eating pomegranate in the morning may support blood sugar regulation throughout the day.
3. For Heart Health: In the Evening
Pomegranates contain plant compounds that may lower blood pressure and improve heart health. Research shows that people with high blood pressure (hypertension) who drink pomegranate juice daily experience a reduction in their blood pressure readings.
Pomegranates also provide polyphenols, a type of antioxidant that relaxes the blood vessels and reduces inflammation. Eating anti-inflammatory foods may improve sleep quality. When you sleep, your body repairs itself and lowers inflammation. To support sleep and nighttime healing, consider eating pomegranates in the evening.
4. For Immune Support: In the Morning
Pomegranates contain compounds with antiviral and antibacterial effects. Drinking pomegranate juice when you have COVID-19 may improve your symptoms and shorten the duration of your illness.
One study found that using mouthwash containing pomegranate extract may reduce harmful bacteria in the mouth and help prevent gingivitis. Consider drinking pomegranate juice or taking a pomegranate supplement in the morning to support your immune health.
5. For Exercise Recovery: Before a Workout
Consuming pomegranate juice may reduce muscle soreness after a workout. It may also improve endurance during longer workouts. Pomegranates are rich in polyphenols, which may dilate blood vessels and lower blood pressure. This effect enables more oxygen-rich blood to flow to the muscles during exercise.
To use pomegranates as a recovery supplement, consider drinking pomegranate juice before a long workout. Research found endurance benefits in athletes who drank one cup daily.
6. To Avoid Drug Interactions: In the Evening
Pomegranate fruit, seeds, and juice may interact with some supplements and drugs. Consuming pomegranate with cholesterol medications (statins) could cause a serious complication called rhabdomyolysis, which causes kidney damage.
Avoid eating pomegranate with the following types of medications:
- Cholesterol medications (statins)
- Blood pressure medications (antihypertensives)
- Heart medications (antiarrhythmics)
- Blood-thinning medications (anticoagulants)
If you usually take medications in the morning, consider avoiding pomegranate until the evening. Ask your healthcare provider or pharmacist if you have questions.
7. For Brain Health: In the Evening
The antioxidants in pomegranate may protect brain cells from damage. Pomegranates contain urolithin A, a compound that promotes brain health and may reduce the risk of dementia and Alzheimer’s disease. This compound may help the body remove damaged cells, making room for new, healthy cells to replace them.
When you sleep, your brain reorganizes itself and removes waste products. Consider consuming pomegranate in the evening to support this process.
How to Add Pomegranate to Your Diet
There are numerous options for incorporating pomegranate into your diet. Some ideas include:
- Enjoying a glass of 100% pomegranate juice with breakfast
- Topping your salad, soup, or roasted vegetables with pomegranate seeds
- Using pomegranate fruit in your salad dressing or meat marinade
- Drinking pomegranate juice as a post-workout recovery drink
- Adding pomegranate seeds to a yogurt parfait or bowl of oatmeal
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