Pomegranate

Why it matters

Pomegranate stands out among fruit because it has a small but genuinely encouraging piece of direct human evidence: in a study from Queen Margaret University, adults who drank pomegranate juice daily for two weeks saw their salivary testosterone rise by around 24%, alongside improvements in mood and blood pressure. The sample was small and short, so it's promising rather than proven — but it's more than most foods can claim. Behind that finding sits one of the richest antioxidant profiles of any fruit, plus compounds that support nitric oxide and blood flow. A strong all-rounder for hormone and vascular health.

What's inside

Polyphenols — especially punicalagins — give pomegranate one of the highest antioxidant capacities of any fruit, protecting hormone-producing cells and lowering inflammation. Compounds that support nitric oxide improve blood flow and circulation. Vitamin C supports immunity and cortisol regulation. Together these underpin both the antioxidant and the circulatory benefits, and plausibly the testosterone signal seen in the human study.

For men

For men, pomegranate is doubly interesting: the small human study suggests a modest testosterone and mood lift, while the blood-flow benefits (via nitric oxide support) are relevant to circulation and sexual function. The heavy antioxidant load protects the testosterone-producing cells from oxidative stress. Promising and worth including — just keep expectations measured given the limited evidence.

For women

For women, pomegranate's exceptional antioxidants support skin, cellular health and the protection of reproductive cells, while the circulation and blood-pressure benefits support cardiovascular health and energy. The mood improvement seen in the human study is a welcome bonus. A nutrient-dense, vascular-supporting fruit with broad benefits across the hormonal lifespan.

How to eat it

Eat the fresh seeds (arils) scattered over yogurt, salads or porridge, or drink 100% pomegranate juice with no added sugar — the form used in the studies. A small glass of juice or a generous handful of seeds is a sensible daily amount. The seeds add fibre that juice lacks, so the whole fruit is the slightly better choice where convenient.

Worth knowing

Pomegranate juice is relatively high in natural sugar, so stick to a modest glass rather than large quantities, and always choose 100% juice over sweetened blends. Importantly, pomegranate (like grapefruit) can interact with certain medications by affecting how the body processes them — if you take regular medication, particularly blood thinners or statins, check with your doctor.

Bottom line

Pomegranate is one of the few fruits with direct (if preliminary) human evidence for raising testosterone, wrapped in exceptional antioxidants and real blood-flow benefits — a genuinely promising daily addition.