9 Evidence Based Benefits of Pomegranate Juice

by Jinal Gangar last updated -

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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. The benefits of pomegranate juice include slowing down the process of aging, preventing hair fall, heart diseases, and anemia, improving digestion, strengthening bones, and maintaining blood sugar and blood pressure levels. It also helps reduce the progress of prostate cancer cells and 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. Daily consumption of pomegranate juice helps keep your heart protected because of its high concentration of antioxidants and high phenolic compounds.

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. The best thing about pomegranate juice is that it has zero cholesterol.

Nutrition Facts

Pomegranate juice, bottled
Serving Size :
Water [g]85.95
Energy [kcal]54
Protein [g]0.15
Total lipid (fat) [g]0.29
Carbohydrate, by difference [g]13.13
Fiber, total dietary [g]0.1
Sugars, total [g]12.65
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
Vitamin C, total ascorbic acid [mg]0.1
Thiamin [mg]0.02
Riboflavin [mg]0.02
Niacin [mg]0.23
Vitamin B-6 [mg]0.04
Folate, DFE [µg]24
Vitamin B-12 [µg]0
Vitamin A, RAE [µg]0
Vitamin A, IU [IU]0
Vitamin E (alpha-tocopherol) [mg]0.38
Vitamin D (D2 + D3) [µg]0
Vitamin D [IU]0
Vitamin K (phylloquinone) [µg]10.4
Fatty acids, total saturated [g]0.08
Fatty acids, total monounsaturated [g]0.06
Fatty acids, total polyunsaturated [g]0.05
Fatty acids, total trans [g]0
Cholesterol [mg]0
Caffeine [mg]0
Sources include : USDA

Health Benefits of Pomegranate Juice

The surprising health benefits of pomegranate juice are listed below:

Delays Aging

Pomegranate juice has anti-aging properties that help slow down the aging process, remove fine lines, and reduce wrinkles. It promotes regeneration of healthy skin cells, prevention of hyperpigmentation, and recurring dark spots.

Prevents Hair Fall

Regular consumption of pomegranate juice works wonder on your hair. It helps strengthen hair follicles resulting in reduced hair fall. This also makes your hair look healthy and lustrous.

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., pomegranate juice exhibits antioxidant properties however more clinical evidence is required for the same.

Pomegranate juice is also widely called as a ‘heart-healthy juice’. The antioxidants in pomegranate juice, 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.

Reduces Anemia

Pomegranate juice is a good source of iron, therefore, it works in eliminating the iron deficiency in the body thus reducing the symptom of anemia. Being an extremely good source of vitamin K, pomegranate juice helps in blood clotting, and the folate in it is required for healthy red blood cell formation.

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

Aids in Digestion

A high amount of both soluble and insoluble dietary fiber in pomegranate juice helps in improving digestion and regulating bowel movement. It aids in the smooth functioning of the stomach. It also helps in inducing hunger and controlling thirst. 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.

Lowers Blood Pressure

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

Prevents Cancer

Studies have shown that pomegranate juice can help prevent colon, lung, prostate, and breast cancer cells from growing. As per the American Cancer Society, drinking this juice daily can significantly slow down the progress of prostate cancer in men. The antioxidants present in this juice stimulate white blood cells and neutralize toxins in the body.

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 the animal models suffering from Alzheimer’s disease, thereby making it beneficial in its treatment.

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, depression, and high cholesterol. Therefore, before consuming pomegranate juice, it is always better 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 pomegranate juice, in a moderate amount, does not increase the blood sugar level in diabetics, when compared with 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, and cough, and with a phlegmatic condition should also avoid consuming pomegranate juice.
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About the Author

Jinal is an MBA in finance from Mumbai University and an ex-banker. She is a wellness writer who spends her weekdays around words at Organic Facts and manages YouTube channel and social media handles- FB and Instagram. On weekends you can find her in coffee houses, movie halls, and shopping malls. Positivity drives her, and she finds peace in cooking, reading, and coffee!

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