Anaar (pomegranate) vs Blueberry: Which is healthier?

Chronic inflammation leads to many diseases– from autoimmune disease like arthritis to heart disease. A 2014 study titled ‘Potent health effects of pomegranate‘ reads that “Pomegranates can help prevent or treat various disease risk factors including high blood pressure, high cholesterol, oxidative stress, hyperglycemia, and inflammatory activities. It is demonstrated that certain components of pomegranate such as polyphenols have potential antioxidant, anti-inflammatory, and anticarcinogenic effects.”

Blueberries also have anti-inflammatory effects. A 2023 randomized clinical trial found that 18 days of daily blueberry intake (1 cup/day) increased anti-inflammatory oxylipins and reduced pro-inflammatory lipid mediators after exercise in untrained adults. This indicated that blueberries help resolve inflammation and oxidative stress post-exercise.
While both pomegranates and blueberries are anti-inflammatory, pomegranate’s high punicalagin level makes it a better choice for blood pressure regulation. On the contrary, blueberries contain anthocyanins, which improve vascular function and help in reducing LDL oxidation. And so, either or both fruits regularly can help improve your heart health.