Pomegranate Benefits for Men Sexually
Pomegrante is a delicious, tangy autumn fruit packed with nutrition. And thanks to recent research, we know that this crimson fruit not only offers anti-aging benefits but also supports sexual health. The fruit is good for both men and women but the ever-growing list of pomegranate benefits specific to men is impressive. This is why it makes our list of the 10 Best Foods for Men’s Sexual Health.
View the list of all 10 best foods for men’s sexual health
Top pomegranate benefits for male sexual health
It should be no surprise that pomegranate has so much potential to boost men’s sexual health when you consider the fruit’s nutrition. A low-calorie, high-fiber fruit, it’s a source of a good number of vitamins and minerals important to sexual health and overall health.
A 1/2 cup serving of pomegranate (88g) is approximately 73 calories and offers:
3.5g fiber
8.9mg vitamin C
14.3mcg vitamin K
33.4mcg folate
208mg potassium
.26mg iron
Here’s a look at how this nutrition works to give a man’s sex life a boost.
May work as an ED treatment
Initial evidence shows that pomegranate may provide a natural treatment for erectile dysfunction, (also called ED). In one 2007 double-blind trial, men with mild to moderate erectile dysfunction demonstrated positive effects from pomegranate. More than half the subjects showed improvement in their condition from treatment with pomegranate juice.
Other studies, such as this 2006 test-tube study into its impact on nitric oxide in the body, show that pomegranate juice may be beneficial in protecting nitric oxide from oxidative damage. And since nitric oxide plays an important role in erectile function, studies like this help support the idea that pomegranate could provide a natural alternative to erectile dysfunction medications.
Since pomegranate is a source of vitamin C, it helps your body to produce nitric oxide. That’s because the vitamin is able to convert the nitrites in foods into nitric oxide. So in this way, pomegranates can pack a one-two punch when it comes to supporting erectile function.
But as good as that sounds, it would be premature to throw out your prescription in exchange for pomegranate juice. Further study is needed to understand just how pomegranate can help with this men’s health issue.
Can make you last longer in bed
Pomegranate can potentially impact performance in the bedroom as well as in the gym. A study on the impact of pomegranate supplements on healthy adults showed that the fruit had the potential to increase exercise endurance as well as muscle recovery. And improved exercise performance can be beneficial not just on the field but also in the bedroom.
Improves male fertility
Historically, the seeds of the pomegranate were looked upon as symbols of fertility and because of that, the fruit was used in many cultures as a fertility treatment. However, these treatments often worked for unknown reasons.
Modern researchers are investigating pomegranates’ ability to support fertility and now we have a greater understanding of how the nutrition in pomegranate supports sperm production and quality.
Because pomegranate is a source of folate, scientists have also looked into a theory that the folate content was what made this fruit a successful fertility treatment. However, you will get about 8% of the DV for folate from a 1/2 cup serving.
A 2014 trial points to a rich combination of antioxidants in the fruit as being the true fertility booster. According to the double-blind trial, pomegranate extract with the fruit’s powerful blend of antioxidants significantly improved sperm production and motility in the treatment group when compared with the placebo group.
Can block estrogen production
Research shows that eating this fruit can also help men keep testosterone levels in balance by blocking estrogen production. That’s because pomegranate is rich in polyphenols called ellagitannins. These antioxidants help stop androgens, (male sex hormones), from turning into estrogens.
May help control weight
Additional research demonstrates that pomegranate may serve as a weight loss aid. A 2016 study from Queen Margaret University found that subjects who drank pomegranate juice daily had less desire to eat and felt more full after meals than subjects in the placebo group. It may be that the fruit’s polyphenols act as an appetite suppressant but this hypothesis is yet to be substantiated by further studies.
What does this have to do with a man’s sex life? Obesity can not only impact a man’s ability to perform sexually but there is evidence that high levels of body fat can interfere with sexual desire. Maintaining a healthy weight can be one of the keys to a healthy sex life.
May lower the risk of prostate cancer
Like all foods rich in antioxidants, pomegranate is prized for its ability to fight free radicals. But some of the research into the antioxidants in pomegranates have led researchers to believe that this fruit’s nutrients may assist in fighting cancer, or slowing the growth of cancer cells in the body.
Recent research shows that pomegranate may be beneficial in fighting prostate cancer. In one test tube study, pomegranate extract appeared to slow the growth of prostate cancer cells. According to Harvard Health, in a study on human subjects, pomegranate juice appeared to significantly slow prostate tumor growth.
Research into pomegranate as a treatment for prostate cancer is still in its infancy but the potential is exciting.
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Pomegranate seeds benefits
Pomegranates are loaded with seeds. And pomegranate seed extract is high in something called punicic acid. There’s some evidence that the punicic acid in pomegranates may help lower blood pressure, supporting heart health naturally. (Without a healthy heart, it’s hard to achieve sexual climax.)
There are indications that pomegranate seeds may have other health benefits including anti-cancer and anti-obesity effects.
Pomegranate juice benefits for men
One 2012 study found that both men and women who drank pomegranate juice daily experienced increased testosterone levels in just 2 weeks. (Keep in mind that low testosterone levels can result in reduced sex drive.) The average test subject had a 24% increase.
In addition, this study concluded that pomegranate juice consumption offers several benefits to overall wellness including:
- Reduced stress levels
- Improved mood
- Reduced feelings of anxiety or fear
- Reduced blood pressure
Another study revealed that the consumption of pomegranate juice may increase healthy sperm production. And don’t forget that, as previously mentioned in the section on benefits to male sexual health, pomegranate juice is linked with the treatment of erectile dysfunction.
Adding it to your diet
Pomegranate fruit is in season from the start of fall to January. (Some early-ripening varieties may be available in August.) You can tell if a pomegranate is ripe by its leathery skin and its weight. The fruit gains weight as it ripens and should feel heavy in your palm when you pick it up.
Removing pomegranate seeds, called arils, from the tough skin can be a messy job. One of the easiest ways to do it is by pulling the fruit apart under water in a clean bowl. This decreases the chance of pomegranate juice splashes and splatter.
Of course, the bottled juice is in season all year long and there’s nothing messy about unscrewing the lid from the bottle. Just remember that if you’re going to drink pomegranate juice, an 8-oz glass has 31.5g sugar as compared with 11.9g sugar in a serving of fresh fruit. So watch your overall sugar intake if you’re drinking pomegranate juice regularly.
Recipes
Here are a few recipes to help inspire you:
Pomegranate Roast Pork Loin
Lamb Tagine with Pomegranates & Apricots
Chocolate Pomegranate Cake with Pomegranate Molasses & Pomegranate Cream
Pomegranate Champagne Mule
The Aphrodisiac (a pomegranate cocktail)
Heart of Pom Pomegranate Mocktail
10 Best Foods For Men
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Edited by Delahna Flagg: This article was reviewed and additional research provided by Center for Mind-Body Medicine certified practitioner and Eat Something Sexy Nutrition Director Delahna Flagg.
Disclaimer: This article is for informational purposes only and may not be the best fit for you and your personal situation. It should not be construed as medical advice. The information and education provided here are not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional. More information
This article was written in 2015 and most recently updated in October 2024.
Amy is considered a leading authority on aphrodisiacs. Her work in aphrodisiacs is quoted in publications including National Geographic, The New York Times, Epicurious, Wine Enthusiast, Health and Playboy magazines. She speaks internationally on aphrodisiac foods and has brought her knowledge of aphrodisiac history and science to national television shows including The Today Show and CBS Early Show. She is a frequent guest on relationship and lifestyle radio and podcast shows and has been interviewed by BBC and NPR radio, Cosmopolitan radio and popular podcasts including My Dad Wrote a Porno.
Amy is also a freelance food, wine and health researcher and writer as well as a wine competition judge. Her work has appeared in publications ranging from Variety to The Daily Meal. She is an MSN content provider. And she is also a former wine editor for Gayot.com and wine & spirits editor of Las Vegas magazine.
Fun fact: Amy was the creator of the first ever comprehensive food and wine apps, Amy Reiley's Pocket Gourmet and Amy Reiley's Pocket Vineyard for Palm.
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