Pomegranate
Pomegranate is safe during pregnancy and is a rich source of antioxidants, folate, vitamin C, and iron.
Pomegranate is completely safe to eat during pregnancy and is one of the most antioxidant-rich fruits available. The seeds (arils) are rich in punicalagins and punicic acid — antioxidant compounds unique to pomegranate — as well as vitamin C, folate, potassium, and iron. Pomegranate juice has been the subject of several studies during pregnancy, with some research suggesting it may support placental health and fetal brain development, though the evidence is still emerging. What is well established is that pomegranate is a nutritious, safe fruit throughout all three trimesters. The seeds can be eaten directly, scattered over yogurt or salads, or the juice can be drunk in moderation as pasteurised pomegranate juice. Pomegranate juice is high in natural sugar and should be consumed in the same moderation as other fruit juices — around 150ml per day. Ensure any juice is pasteurised.
What to be aware of
- Pomegranate seeds (arils) are safe to eat directly — the white pith is edible but bitter.
- Pomegranate juice should be pasteurised and consumed in moderation (up to 150ml per day) due to its high sugar content.
- Fresh pomegranate seeds keep well in the fridge for several days once removed from the fruit.
NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/