Pomegranate juice is healthy, but eating the whole fruit provides more benefits. Whole pomegranates contain more fiber, most of which is lost during juicing. Fiber aids digestion and helps regulate blood sugar by slowing sugar absorption.

Eating pomegranates daily may help lower blood pressure and protect arteries by reducing oxidative stress in the cardiovascular system. The fruit also limits cholesterol buildup and the formation of unhealthy fats in blood vessels, which can cause arteries to harden and narrow.

Pomegranates contain antioxidants that protect the skin from free radicals, stimulate collagen production, and reduce oxidative damage. This helps slow aging and maintain healthy skin. The fruit also provides vitamin B9 for cell growth and compounds like punicalagin and anthocyanins that reduce inflammation and protect cells.

Eating pomegranates every day can improve memory and brain function. Their compounds increase metabolites that enhance brain activity, including functions to verbal and nonverbal memory in both hemispheres of the brain.

Pomegranates are rich in soluble and insoluble fiber that act as prebiotics to support digestion. They benefit people with inflammatory bowel disease and other digestive issues thanks to their high polyphenol content. Fiber also helps manage hunger and supports a healthy gut microbiome.

Polyphenols in pomegranates may slow the growth of prostate cancer cells and reduce levels of prostate-specific antigen (PSA), a protein linked to prostate cancer. Regular consumption may also help prevent breast, lung, and skin cancers.

Choose heavy pomegranates with a bright skin and visible arils underneath. The blossom end should be open. Avoid fruits that feel soft when squeezed, and buy them in season for the best quality.