Pomegranates are one of the only foods that can trigger Urolithin A production, but research suggests two thirds of people lack the gut bacteria to actually convert them.

Pomegranates may offer a unique health effect due to the two polyphenols naturally found in the fruit. Ellagitannins (ETs) and ellagic acid (EA) can be converted by the gut microbiome into Urolithin A (UA), a postbiotic which has been shown to slow down the aging process by increasing mitophagy and reducing inflammation.

While an argument certainly can be made to include pomegranates as part of a healthy diet, there are a few things to note in the research that may weigh in on your decision to consume them regularly. 

1. Much of the research done on pomegranates uses the pith and peel of the fruit. 
2. The juice of the pomegranate has also been well studied, however, juice can be a significant source of sugar. 
3. When it comes to Urolithin A, research has shown that about 66% of adults do not have the balance of microorganisms in their gut to create a therapeutic level of it from dietary sources.

So, while pomegranates may be one of the healthiest fruits we can consume (they are rich in vitamins K, C, and B6, as well as folate and potassium and are also high in polyphenols and antioxidants, which can prevent damage to cells caused by free radicals), the only way to ensure that you are getting a clinically proven dose of Urolithin A is from direct supplementation.