The modern world of wellness has a supplement, a piece of tech and a patch for every problem. But long before any of that came food. One quick chat with any wellness professional is enough to remind you that food really is the foundation for every element of health, from your heart to your skin and even your brain. So we're here to shine a light on the single ingredients that absolutely deserve a spot on your next shopping list. Today's pick: pomegranate.
"Pomegranates are packed full of polyphenols that can help to calm inflammation," says nutritional therapist Alexa Mullane, who you might recognise from a number of our great (if we do say so ourselves) Grounded recipes. "A meta-analysis in 2023 found that pomegranate consumption significantly reduced CRP, IL-6 and TNF-α, which are all key markers of inflammation in the body." And that's just the start.
When it comes to heart health, "300ml daily of pomegranate juice has been found to reduce blood pressure, and pomegranate supplementation has also been found to reduce total cholesterol." There's promising evidence, too, that pomegranate can improve recovery from exercise-induced muscle damage, while other studies have "found substantial improvements in weight, BMI and blood glucose levels with pomegranate supplementation."
Then there's the gut. "Gut bacteria can turn compounds found in pomegranate into something called urolithin A, which correlates strongly with higher levels of Akkermansia, a bacteria that produces short-chain fatty acids (SCFAs) which help maintain the lining of the gut. In simple terms, pomegranate can support a gut environment rich in short-chain fatty acids, which increases the integrity of the intestinal barrier, preventing intestinal permeability, or 'leaky gut'," Alexa explains.
That urolithin A has also been found to "improve cellular and mitochondrial health by stimulating mitophagy (the process where the body clears out old, worn-out mitochondria so new ones can take over), which is great news for supporting energy levels and muscle strength." There's even emerging evidence, though the study was done on mice and needs further human trials, that urolithin A may reduce the progression of osteoarthritis, improving mobility, decreasing cartilage degeneration, reducing synovial inflammation and lowering pain levels. "Pomegranate seeds have been shown to reduce inflammation, and chronic inflammation has been found to play a major role in the development of osteoarthritis," Alexa adds.
This, combined with the anti-inflammatory benefits and the fact that pomegranates contain vitamin C and polyphenols, also makes them an immunity-boosting powerhouse, she says, reminding us that around 70% of the immune system lives in the gut.
There's a clever pairing trick, too: combine pomegranate with high-iron plant foods such as lentils, sesame seeds, beans and spinach, and it can increase absorption. "Pomegranates contain vitamin C, which helps the body take up non-haem, or plant-based, iron. A 2020 research study showed that pomegranate juice increased iron uptake in gut cells by around six times, and increased ferritin by 30% compared to vitamin C alone," Alexa highlights.
The only question left is how to eat them. "Juice is more concentrated but also more processed, so the vitamin C content may degrade, and it may contain added sugars. If you want to drink the juice, look for one with no added sugar and limit intake to around 150ml a day. Eating the seeds also provides fibre, which feeds gut bacteria and slows the blood sugar response. If eating pre-packed seeds means you're more likely to eat them, rather than faffing around trying to get them out of a fresh pomegranate, then go for it. I love the frozen ones. There's no waste, and they can be easily added to smoothies, porridge or salads."
Note: do be mindful that pomegranate can interact with some medications, including warfarin and statins, so always check for contraindications if you're taking any medication.
