Pomegranates
Overview
Pomegranates provide ellagitannins that gut bacteria convert to urolithin A, supporting mitochondrial resilience, mitophagy, and cognitive function. They also contribute anthocyanins built on Cyanidin, Delphinidin, and Pelargonidin backbones. The Green Mediterranean Diet study showed greater visceral adipose tissue loss that tracked with higher total plasma polyphenols and with the microbiome-derived markers urolithin A (via ellagitannins: walnuts/pomegranate).
Within the BRAIN Diet framework, higher polyphenol intake and microbial diversity increase urolithin A and related metabolites, supporting mitochondrial resilience and mitophagy and improving cognitive endurance [1][2].
Key Nutritional Highlights
- Reports on the effect of high-polyphenol Mediterranean diet on visceral adiposity: the DIRECT PLUS randomized controlled trial [1]
- Reports on the mitophagy activator urolithin A is safe and induces a molecular signature of improved mitochondrial and cellular health in humans [2]
- Reports on direct supplementation with Urolithin A overcomes limitations of dietary exposure and gut microbiome variability in healthy adults to achieve consistent levels across the population [3]
Food Context
Synergies
- Pair with diverse plant foods to support microbiome; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience
Preparation
- Consume whole fruit or juice to obtain ellagitannins
- Production of urolithin A depends on gut microbiome diversity; higher polyphenol intake and microbial diversity increase urolithin A production
- Part of polyphenol-rich dietary pattern; polyphenol sources including berries, green tea catechins, cocoa flavanols, cranberries, pomegranate support gut microbiome health
Recipes
1 recipe containing this food
Salmon Bowl-pistachio-cacao-nibs
A Mediterranean-style bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil — rich in omega-3 fats, polyphenols, and fibre.
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 83 kcal | — |
| Protein | 1.7 g | — |
| Total fat | 1.2 g | — |
| Saturated fat | 0.1 g | — |
| Carbohydrates | 18.7 g | — |
| Sugars | 13.7 g | — |
| Fibre | 4 g | — |
Key vitamins and minerals
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Potassium | 236 mg | 6.9% |
| Vitamin C | 10.2 mg | 11.3% |
Bioactive compounds
Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| Cyanidin | Present — quantity not established * | — |
| Delphinidin | Present — quantity not established * | — |
| Pelargonidin | Present — quantity not established * | — |
- * Cyanidin: USDA Database for the Flavonoid Content of Selected Foods (Release 3.3) lists cyanidin glycosides in Pomegranates; individual cyanidin mass is not reported in the selected USDA SR Legacy composition record.
- * Delphinidin: USDA flavonoid database / Phenol-Explorer list delphinidin glycosides in Pomegranates; per-100 g of the isolated anthocyanidin is not in the selected USDA SR Legacy record.
- * Pelargonidin: USDA flavonoid database / Phenol-Explorer list pelargonidin glycosides in Pomegranates; individual pelargonidin quantity is not in the selected USDA SR Legacy record.
Substances
Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.
5 substances in this food
Delphinidin
Anthocyanidin parent compound; occurs in foods predominantly as glycosylated anthocyanins.
Pelargonidin
Anthocyanidin parent compound; occurs in foods predominantly as glycosides and is the dominant anthocyanidin backbone in strawberries.
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Vitamin C (Ascorbate)
Antioxidant; supports iron absorption; neuronal SVCT2 transport
Cyanidin and Cyanidin-3-Glucoside (C3G)
Anthocyanidin parent compound and its common dietary glycoside, cyanidin-3-glucoside (C3G).
References
[1] The Green Mediterranean Diet study showed greater visceral adipose tissue loss that tracked with higher total plasma polyphenols and with the microbiome-derived markers urolithin A (via ellagitannins: walnuts/pomegranate). Zelicha & Kloting 2022. The effect of high-polyphenol Mediterranean diet on visceral adiposity: the DIRECT PLUS randomized controlled trial
[2] Urolithin A supports mitochondrial resilience and mitophagy, improving cognitive endurance Andreux et al. 2019. Singh & D’Amico 2022. Direct supplementation with Urolithin A overcomes limitations of dietary exposure and gut microbiome variability in healthy adults to achieve consistent levels across the population