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    Pomegranate During Pregnancy: All You Need To Know

    Pregnancy Best Foods

    Pomegranate During Pregnancy: All You Need To Know

    Updated on 16 May 2023

    Expert Verified


    Diabetes, Weight Loss, Thyroid, PCOS - Masters in Food & Nutrition

    Pregnancy is a time when a woman needs to be extra careful about her diet and nutrition. While there are certain foods that need to be avoided during pregnancy, there are also some foods that can be beneficial. Pomegranate is one such fruit that has gained popularity among expecting mothers due to the numerous benefits of pomegranate during pregnancy. However, it is important to know how safe it is to consume pomegranate during pregnancy and how it can affect both the mother and the baby. In this article, we will explore everything you need to know about eating pomegranate during pregnancy.

    Is Eating Pomegranate During Pregnancy a Healthy Choice?

    Many pregnant women wonder is pomegranate good for pregnancy? Absolutely! Pomegranate is good for pregnancy as it is a superfood full of fiber, iron, potassium, vitamin B, and folic acid, among other critical minerals. The fruit provides good nutrition for expecting mothers. In fact, eating pomegranate during pregnancy can also help prevent physical deformities in the unborn child as well as neural tube anomalies in the developing fetus. Eating pomegranate during pregnancy is also great for keeping the skin of expecting mothers healthy and radiant.

    You may also like: Do You Know Which Fruits Should Be Avoided During Pregnancy?

    Pomegranate Nutritional Value

    Pomegranate is a nutrient-dense fruit that is rich in vitamins, minerals, and antioxidants. One cup of pomegranate seeds contains approximately 144 calories, 7 grams of fiber, 3 grams of protein, and 30% of the recommended daily intake of vitamin C. Additionally, pomegranate seeds are a good source of vitamin K, folate, and potassium. The antioxidants found in pomegranates, particularly punicalagins, have been linked to numerous health benefits, including reducing inflammation, improving heart health, and potentially even reducing the risk of certain types of cancer.

    Benefits of Pomegranate During Pregnancy

    Eating pomegranate in pregnancy can have several benefits for both the mother and her baby. Pomegranate benefits during pregnancy include the following:

    1. Aids in digestion

    The fruit's fiber content helps the body avoid digestive problems and promotes improved digestion and regular bowel motions.

    2. Prevents cramps

    Pomegranates are a good source of potassium, which aids the body in reducing pregnancy pains and easing muscle cramps.

    3. Aids in fetal brain development

    Pomegranates include folate, which aids a developing baby's brain growth. Pomegranates contain close to 10% of adults' daily recommended folate intake.

    4. Prevents anemia

    Pomegranates are a good source of iron and vitamin C, which help prevent anemia and pregnancy-related weakness and exhaustion.

    5. Reduce hypertension

    Some studies suggest that drinking pomegranate juice may help reduce hypertension or high blood pressure and inhibit serum ACE activity, making it a potential heart-healthy fruit.

    Benefits of Pomegranate Juice During Pregnancy

    While there are many benefits of pomegranate during pregnancy, one can't help but wonder if pomegranate juice is just as beneficial. The short answer is yes. Pomegranate juice includes all the necessary nutrients and minerals that a pregnant body requires. Many women even recommend drinking pomegranate juice during pregnancy for fair baby but how true is it. There is no scientific evidence to suggest that drinking pomegranate juice during pregnancy can make your baby fair.

    The color of your baby's skin is determined by genetics and is not affected by the food or drinks you consume during pregnancy. However, consuming pomegranate juice during pregnancy may provide several health benefits for both you and your baby. It is a nutrient-dense fruit that is rich in vitamins, minerals, and antioxidants, which can help reduce inflammation, improve heart health, and support the immune system.

    You may also like: Top 5 Supplements That You Need to Take During Pregnancy

    Can I Consume Pomegranates at Night or in the Evening During Pregnancy?

    The best time to eat pomegranate in pregnancy is in the morning. Pomegranates are citrus, acidic fruits. Therefore, eating pomegranate during pregnancy at night could cause heartburn or acid reflux during pregnancy. Thus, avoiding them at night is best to prevent complications.

    Are Pomegranate Seeds Safe to Consume?

    Pregnant women can digest pomegranate seeds thoroughly. Eating the seeds rather than drinking the juice has no adverse effects. Pomegranate seeds may take some time to move through the digestive system because they are somewhat indigestible. However, they usually do not cause any issues at all.

    There are only two circumstances in which eating pomegranate seeds can be harmful:

    • In case of a fruit allergy.

    • If the person is on blood thinners, in which case, excessive consumption of pomegranate seeds can cause pain.

    You may also like: The Daily Balanced Diet of a Pregnant Woman: What to Eat and Avoid

    Does Pomegranate Cause Constipation During Pregnancy?

    Can eating pomegranate in pregnancy cause constipation? Not really. Pomegranates have fibers that help with the digestive process in the body. They are also excellent at preventing bloating and constipation. The latter is also one of the many benefits of pomegranates during pregnancy.

    How to Include Pomegranates in Your Diet?

    Expecting mothers can consume pomegranate in pregnancy in a variety of ways, such as:

    • Eat the seeds

    • Include as a garnish in salads or vegetables

    • Add in yogurt or curd

    • As a smoothie

    • Drink pomegranate juice


    1. How many pomegranates can a pregnant woman eat?

    Consuming one pomegranate in pregnancy per day is considered to be safe. Excessive consumption of pomegranate during pregnancy may induce acidity or harm the tooth's enamel coating.

    2. Is pomegranate good for babies?

    Consuming pomegranate during pregnancy is excellent for your developing baby since it contains folic acid, minerals, potassium, and vitamin B.


    1. Pomegranate juice may prevent pregnancy complications. (2013). Washington University School of Medicine

    2. Shah, M; Shah, S; Patel, M. (2011). Review On: “The Aspects of Punica Granatum”. JPSBR

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