8 Evidence Based Benefits of Pomegranate Juice

by Jinal Gangar last updated - Medically reviewed by Emily Borth(MS, RDN)

A little sweet and a little sour, pomegranate juice is not only amazing for its taste but it also benefits our skin, hair, and overall health. It helps in slowing down the process of aging, preventing hair loss, heart diseases, and anemia, improving digestion, strengthening bones, and maintaining blood sugar and blood pressure levels. It also helps protect arteries from clogging.

Pomegranate juice is made from pomegranate, a Middle Eastern fruit. Pomegranate contains a higher level of antioxidants than other fruits, green tea as well as red wine. Consuming it regularly helps to protect your heart protected as it is high in antioxidants and phenolic compounds. [1] [2] [3]

Nutritional Value

Pomegranate juice is a good source of energy, dietary fiber, protein, and minerals like potassium, calcium, magnesium, iron, phosphorus, zinc, and sodium. It is also rich in antioxidants and vitamins such as vitamin K, vitamin C, folate, thiamine, riboflavin, niacin, and has a moderate amount of vitamin E. And of course, as with all plants, it has zero cholesterol. [4] [5]

Nutrition Facts

Pomegranate juice, bottled
Serving Size :
Water [g]85.95
Energy 54
Energy [kJ]228
Protein [g]0.15
Total lipid (fat) [g]0.29
Ash [g]0.49
Carbohydrate, by difference [g]13.13
Fiber, total dietary [g]0.1
Sugars, total including NLEA [g]12.65
Glucose (dextrose) [g]6.28
Fructose [g]6.37
Calcium, Ca [mg]11
Iron, Fe [mg]0.1
Magnesium, Mg [mg]7
Phosphorus, P [mg]11
Potassium, K [mg]214
Sodium, Na [mg]9
Zinc, Zn [mg]0.09
Copper, Cu [mg]0.02
Manganese, Mn [mg]0.1
Selenium, Se [µg]0.3
Vitamin C, total ascorbic acid [mg]0.1
Thiamin [mg]0.02
Riboflavin [mg]0.02
Niacin [mg]0.23
Pantothenic acid [mg]0.29
Vitamin B-6 [mg]0.04
Folate, total [µg]24
Folate, food [µg]24
Folate, DFE [µg]24
Choline, total [mg]4.8
Vitamin E (alpha-tocopherol) [mg]0.38
Vitamin K (phylloquinone) [µg]10.4
Fatty acids, total saturated [g]0.08
12:0 [g]0
14:0 [g]0
16:0 [g]0.04
18:0 [g]0.02
Fatty acids, total monounsaturated [g]0.06
16:1 [g]0.01
18:1 [g]0.05
20:1 [g]0
Fatty acids, total polyunsaturated [g]0.05
18:2 [g]0.05
Sources include : USDA [6]

Health Benefits of Pomegranate Juice

Below are some of the surprising health benefits of pomegranate juice. [7]

Delays Aging

Pomegranate juice has anti-aging properties that help slow down the aging process, remove fine lines, and reduce wrinkles by preventing UV exposure from destroying collagen and mitigating the body’s inflammatory response. It promotes the regeneration of healthy skin cells and prevents hyperpigmentation and recurring dark spots. [8]

Prevents Hair Loss

Regular consumption of pomegranate juice works wonder on your hair. Its antioxidant properties help strengthen hair follicles resulting in reduced hair loss. Pomegranates are a good source of vitamin E, which helps with hair growth. This also makes your hair look healthy and lustrous. [9]

Antioxidant Properties

Pomegranate juice is rich in polyphenols that help protect the body against oxidative stress and may also help reduce the risk of various diseases. According to a study by Arpita Basu, et al., it exhibits antioxidant properties however more clinical evidence is required for the same. [10]

Pomegranate juice is also widely called as a ‘heart-healthy juice’. The antioxidants in it, especially polyphenols, help in reducing bad cholesterol, preventing inflammation in the blood vessel lining, and lowering blockage risk in the arteries. Due to its ability to have the anti-atherogenic effect on the heart, this significantly reduces the possibility of causing an obstruction in the blood flow to the heart or brain. It also helps in increasing the amount of HDL, good cholesterol, required by our body. [11]

Reduces Anemia

Pomegranate juice is a good source of iron and can help treat and reduce the symptoms of iron deficiency anemia. A good source of both vitamin K and folate, this juice helps in blood clotting and healthy red blood cell formation.

A jar filled with pomegranate juice and fresh pomegranate pearls on a wooden table

Pomegranate juice contains a high level of antioxidants. Photo Credit: Shutterstock

Aids in Digestion

A high amount of both soluble and insoluble dietary fiber in pomegranate juice helps in improving digestion and regulating bowel movements. Fiber aids in the smooth functioning of the stomach and also helps to reduce hunger. As it has no cholesterol or saturated fats, it can be the best summer drink that keeps your stomach and liver healthy.

Improves Bone Health

Pomegranate juice helps relieve the symptoms of bone inflammation, osteoporosis, and arthritis. It is also beneficial for patients suffering from a chronic condition like osteoarthritis as it works as an inhibitor of enzymes responsible for the breakdown of the joint’s cartilage. [12] [13]

Lowers Blood Pressure

According to a study, pomegranate juice exhibits the potential to lower systolic blood pressure in hypertensive patients. It also contains potassium that is linked with lowering the risk of high blood pressure. [14] [15] [16]

Improves Memory Function

Research conducted by Susan Y. Bookheimer from the University of California suggests that pomegranate juice helps augment memory due to the presence of polyphenols in it. Not just that, but the study also suggests that the polyphenols in this juice prevent neurodegeneration in animal models thereby making this juice beneficial in its treatment. [17]

Side Effects

  • Pomegranate juice is known for providing many health benefits but it may interfere with some prescribed medicines, especially the ones that are used for treating blood pressure, and high cholesterol. Therefore, before consuming this juice, it is always best to consult your doctor.
  • This juice has high sugar content. Drinking pomegranate juice every day may increase the blood sugar level in a diabetic patient. On the other side, studies have shown that daily consumption of the juice, in a moderate amount, does not increase the blood sugar level in diabetics any more than other fruits.
  • People with asthma and certain plant allergies can show some allergic reaction to pomegranate juice, leading to difficulty in breathing, vomiting, hives, and red itchy eyes.
  • People suffering from influenza, constipation, or cough with a phlegmatic condition should also avoid consuming pomegranate juice.
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About the Author
 Jinal, an ex-banker who has completed her MBA in finance from Mumbai University, is passionate about health and wellness. She is a social media enthusiast. She has completed an online program on “Introduction to Food and Health” from Stanford University, US. On weekends you can find her in cafes or movie theaters. Positivity drives her and she finds peace in cooking, reading, and coffee!
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