Benefits of Pomegranate | Vogue

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Lately, longevity seems to be on everybody’s minds. And it’s not simply about increasing lifespan—it’s about increasing health-span. After all, who doesn’t want to be in prime condition for as long as possible, well into old age?

If that’s a goal of yours too, most experts agree that it’s all about making good choices. “Every decision we make in our daily lives counts and influences our biological age,” holistic nutritionist, health coach, and longevity researcher Beatriz Larrea confirms. “Our biological age can be improved with good habits that benefit the health of our cells.”

One decision Larrea recommends making? Eating the fruits of the season because their nutrients supply what our bodies naturally require as our environment shifts.

In autumn, that means pomegranates, which are typically ripe from September through December. “If I had to choose only three foods from the list of all those that are recommendable in terms of improving biological age, I would choose this fruit,” Larrea says. (The other two, in case you’re wondering, are cocoa and capers.)

But why pomegranate? Read on to find out more about this ancient, powerhouse autumnal fruit.

Pomegranates are frequently praised for their remarkable antioxidant properties; they are especially high in cell-protecting and inflammation-reducing flavonoids, tannins, and ellagitannins, which have been shown to support everything from brain health to gut health to skin health. As Dr. Vicente Mera, an expert in the field of aging at Sha Wellness Clinic puts it in his book Young At Any Age, “pomegranate is a superfood that is good for the skin because of its antioxidant power.”

Pomegranate is also rich in vitamin C, which can help in the formation of collagen. “When the body is exposed to vitamin C, collagen is stimulated up to eight times more,” Larrea explains.

One recent study even indicates that drinking antioxidant-rich pomegranate juice may help protect the skin from oxidation caused by UV rays, acting almost like an “internal sunscreen.”

Both Larrea and Mera highlight how the pomegranate’s antioxidants protect the brain from age-related damage while it high vitamin B5 content supports the nervous system. The science supports this: “Phytonutrients from pomegranate juice could reduce oxidative stress on the brain and maintain brain health, helping with memory retention,” researchers at UCLA Health note.

Pomegranate also provides anti-inflammatory benefits that prevent the oxidation of LDL cholesterol, better known as “bad” cholesterol: “Pomegranate consumption has a beneficial effect in improving TG, LDL-C, and HDL-C levels,” a recent analysis found.

As we all know, sustained stress over time is one of the great aggressors of biological aging. “The human body is not designed to live as if it were constantly being chased by the stresses of life,” notes Larrea. “Seasonal foods that soothe inflammation and support the nervous system is a good way to promote longevity.”

Pomegranate—and specifically the juice-filled seeds, which is the edible part—can be consumed in a variety of ways. “Try them in a smoothie with cocoa powder for breakfast,” recommends Larrea. “Or, eat pomegranate seeds in a kale salad with avocado, pistachio, and tahini.

Pomegranate seeds make a delicious and vibrant addition to pretty much any dish, to be sure. They can be added to yogurt with granola and flax seeds; they can be sprinkled on avocado toast with feta cheese. Or, try them over roasted vegetables served with chopped nuts and drizzled with yogurt for a lush, fall dish.

If you decide to prepare pomegranate at home, keep in mind that their bright red, antioxidant-filled juice can be rather messy. To that end, food experts recommend separating the seeds while the fruit is submerged in a bowl of water for maximum, mess-free ease.