8 Pomegranate Seeds Benefits for Skin and Wellness

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Pomegranates are one of my favorite fruits because they’re delicious, beautiful, and good for you in so many ways! They’re a little challenging to work with, but once you figure out how to remove pomegranate seeds, you’re well on your way to receiving all of the pomegranate seeds benefits.

Originally native to the region that stretches from Iran to the Himalayas in northern India, pomegranates were traditionally seen as a symbol of fertility. Nowadays, pomegranates are praised for their extraordinary health benefits like boosting your immunity and clearing your skin.

Pomegranate seeds can be used in a variety of ways. You can eat them plain, make them into juice, or even make a tea out of them. You might be surprised at how many delicious pomegranate seeds recipes exist. And maybe you’ll make a habit of reaping some pomegranate tea benefits as you sip your evening tea.

How to remove pomegranate seeds

If you’ve ever felt intimidated by a pomegranate, you’re not alone. It’s difficult to learn how to remove pomegranate seeds, and there are so many ways to do it wrong.

Here’s a step-by-step guide to removing pomegranate seeds:

  1. Cut the pomegranate in half horizontally
  2. Take one pomegranate half in your left hand (unless you’re a lefty)
  3. Place a bowl underneath the pomegranate half you’re holding
  4. Use a wooden spoon to whack the pomegranate half (put your back into it!) until all of the seeds are in the bowl
  5. Repeat this process with the other pomegranate half
  6. Remove the white membrane from the seeds in the bowl

Once you’ve successfully removed all of the pomegranate seeds from the peel, you can use them immediately or store them in the fridge for up to five days. If you need to keep them longer, freeze them on a piece of wax paper spread out on a baking sheet.

Health benefits of pomegranate seeds

Now that you’ve overcome your fear of pomegranates, you can start enjoying all of the pomegranate seeds benefits out there. You’ll probably want to start adding pomegranate seeds to everything like I do!

Weight loss

Since pomegranate seeds have lots of fiber, they can boost your metabolism and help you lose weight. They’re filled with other nutrients as well, including vitamin K, folic acid, vitamin C, and potassium.

Anti-inflammatory properties

Pomegranate seeds have potent antioxidants called punicalagins. These punicalagins have the ability to fight against chronic inflammation and play a part in preventing many diseases. One study found that people with diabetes who drank pomegranate juice daily lowered some of their inflammatory markers by as much as 30%.

Skin health

Looking for an effective way to get clear, youthful skin? Eating pomegranate seeds clarifies your blood, which in turn clarifies your skin. The vitamin C in pomegranate seeds keeps your skin looking young and fresh.

Blood circulation

If you’ve ever been concerned about anemia, pomegranate seeds are the perfect food for you. They improve blood circulation and increase your red blood cell count. This also protects you against the fatigue that comes from bad circulation.

Memory improvement

One of the more surprising benefits of pomegranate seeds is that they’ve been proven to improve memory. Research shows that drinking pomegranate juice boosts memory in people with loss of memory. Pop a few pomegranate seeds into your mouth the next time you can’t find your car keys!


Some types of cancer can be inhibited by pomegranate seeds. Both breast cancer and prostate cancer have been shown to be slowed by pomegranate extract. Essentially, the cancer cells stop reproducing and sometimes even die. Pomegranate seed oil may also help prevent breast cancer.

Heart health

A fatty acid in pomegranate called punicic acid has lots of health effects, including protecting you against heart disease. Studies show that pomegranate juice reduces high blood pressure and high cholesterol, both of which raise your risk of heart disease.

Athletic performance

Pomegranate seeds can enhance your exercise routine as well as your diet. Because pomegranates are rich in dietary nitrates, they are known to boost your exercise performance. One study found that taking pomegranate extract right before working out enabled athletes to exercise more efficiently and delayed their fatigue.

Pomegranate seeds recipes

Once you’ve mastered the process of removing pomegranate seeds and you’re clear on all the health benefits, you can start diving into the world of pomegranate seeds recipes. While you might think of pomegranate seeds as being fruity and sweet, they have their place in lots of savory recipes as well.

For a distinctly fall or winter treat, try my tasty stuffed butternut squash recipe. Aside from pomegranate seeds, it includes quinoa, pine nuts, chickpeas, kale, and orange zest. Yummy!

Another healthy option is my delightful kale superfood salad. It is full of powerfully nutritious ingredients such as pomegranate seeds, pumpkin seeds, and butternut squash. It’s perfect for an immunity boost any time of year.

You can also add pomegranate seeds to oatmeal, guacamole, yogurt, rice, or fruit salad. And if you encounter a meal that doesn’t seem suitable for pomegranate seeds, just pour a glass of freshly-squeezed pomegranate juice to drink with it!

Looking for other nutritional seeds to add to your recipes? Check out this list of my favorite healthy seeds and their surprising uses.

With all of the incredible pomegranate seeds benefits, you’ll fall even more in love with the delicious flavor of pomegranate as you experiment with new meals. Don’t forget to follow me on Instagram for my latest recipes and health tips!

XO – Serena

This content is strictly the opinion of Chef Serena Poon and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Serena nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

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