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15 Health Benefits Of Pomegranate Juice + How To Make Pomegranate Juice

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15 Health Benefits Of Pomegranate Juice + How To Make Pomegranate Juice Hyderabd040-395603080 July 18, 2019

The ruby red pomegranate juice has been in use since ancient times and is known for its medicinal properties. It is naturally sweet and loaded with antioxidants, fiber, vitamins, minerals, fructose, glucose, and flavonoids.

Pomegranate, scientifically known as Punica granatum L. (Punicaceae), is a deciduous shrub. It is native to Iran and is cultivated widely in both the hemispheres (1).

The skin of the pomegranate fruit turns red when ripe but generally is not eaten. Inside are its arils that are used to extract the juice. This juice has been touted to treat various ailments. In this post, we will discuss the benefits pomegranate juice offers.

How Is Pomegranate Juice Good For You?

Research shows that pomegranate juice contains phytochemicals that help prevent and treat various ailments, such as oxidative stress, inflammation, cancer, hyperglycemia, diabetes, and heart disease, among several others (2).

The jewel-shaped arils are packed with various vitamins, minerals, and important organic and amino acids (3).

The antioxidants in the juice – such as ellagitannins, anthocyanins, punicalagins, and hydrolyzable tannins – are found to be more effective than green tea and red wine (4). Clinical tests show that the juice is one of the most potent antioxidant beverages (5).

There is more to the juice, as we just discussed. In the following section, we will tell you the various ways pomegranate juice can benefit you.

What Are The Health Benefits Of Pomegranate Juice?

1. Clears Clogged Arteries

Pomegranate juice is rich in antioxidants and polyphenols. Research shows that these organic compounds possess anti-atherogenic properties. Atherosclerosis is a disease that causes the blood vessels in the arteries to get narrow due to plaque build-up.

A study shows that pomegranate juice enhances nitric oxide synthase and prevents nitric oxide from oxidative destruction, thereby helping reverse atherosclerosis lesions (6).

Another research exhibits that advanced atherosclerotic patients with carotid artery stenosis, when regularly administered with pomegranate juice during the period of study, showed significant improvement in health conditions (7).

2. Prevents Cardiovascular Disease

Prevents Cardiovascular Disease Pinit

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Pomegranate and its organic components have been in use in medical science to treat coronary artery disease, hypertension, and peripheral artery disease (8).

Arterial hypertension increases the risk of cardiovascular diseases. Scientists have investigated and proved that pomegranate juice reduces stress in coronary artery endothelial cells (9).

Cardiovascular diseases can also be caused by drugs or chemicals. Further experiments show that pomegranate fruit extracts offer protection against cardiotoxicity (8).

3. May Help Treat Erectile Dysfunction

Antioxidants in pomegranate juice reduce oxidative stress and inflammation, both of which can lead to erectile dysfunction.

In a trial experiment, pomegranate juice was found to improve mild to moderate erectile dysfunction (10).

In another clinical trial, the scientists were able to determine that phytochemicals in pomegranate juice reduced oxidative stress and suggested that future studies may reveal more on its benefit on treating various urologic health conditions in men along with erectile dysfunction (11).

4. Lowers Blood Cholesterol Levels

Pomegranate contains high amounts of polyphenols and other antioxidants that are three times more than what we find in green tea and red wine (12). These antioxidants can help lower bad cholesterol.

Statistical data collected in a study involving some patients showed a significant reduction in plasma LDL after consuming pomegranate juice (13).

In another animal study, scholars revealed the lipid-lowering factors present in pomegranate juice and guided how it can be used in dyslipidemia (14).

Further, it was also noted that phytosterols present in pomegranate could reduce serum LDL (15).

5. May Help Treat Prostate Cancer

Investigations involving both animal and human models show that pomegranate juice can improve prostate cancer (16).

Clinical evidence suggests that pomegranate fruit extract decreases serum prostate-specific antigen levels and, therefore, may possess both chemotherapeutic and chemopreventive effects against prostate cancer (17).

Moreover, scientists have more recently revealed that ellagic acid, luteolin, and punicic acid present in pomegranate juice inhibit the growth of prostate cancer (18). This means pomegranate juice can also prolong the survival of prostate cancer patients (19).

6. Lowers Blood Pressure

Studies show that pomegranate juice can lower blood pressure (20). Both systolic and diastolic blood pressure could be brought down with regular administration of pomegranate juice.

Findings collected from animal and clinical studies indicate that drinking pomegranate juice can reduce blood pressure, both short-term and long-term (21).

7. May Boost Fertility and Increase Testosterone Levels

In mythology, pomegranate is considered to be an aphrodisiac fruit. Evidence-based clinical studies state that drinking natural pomegranate juice regularly lowers stress, reduces cortisol, promotes well-being, and increases sex drive in both men and women (22).

Pomegranate juice also improves sperm quality and motility, boosts testosterone levels, increases epididymal sperm concentration, and decreases the rates of abnormal sperm in men (23).

Another study proposes how pomegranate juice extract can impact sex hormones in females with polycystic ovary syndrome (24). The study further elucidates that pomegranate extract increases estrogen and testosterone levels.

8. May Treat Kidney Stones

Several studies have linked oxidative stress to kidney stone formation (25), (26). As previously discussed, pomegranate juice fights oxidative stress.

A pilot study indicated that supersaturation of calcium oxalate could be lowered with pomegranate juice (27).

Another experiment on animal models showed the protective effects of pomegranate juice on crystal formation in kidneys (28).

9. May Treat And Prevent Diabetes

May Treat And Prevent Diabetes Pinit

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Researchers have established that pomegranate juice reduces oxidative stress and lipid peroxidation in cells that affect type 2 diabetes (29).

Certain organic compounds in pomegranate have been found to be antidiabetic. These include gallic, ursolic, and oleanolic acids (30).

10. Combats Diarrhea And Promotes Digestion

Studies have proven pomegranate juice’s potency in combating diarrhea, intestinal parasites, and dysentery (31).

It also reduces inflammation related to gastritis, inflammatory bowel disease, Crohn’s disease, and ulcerative colitis (32).

Another study shows that pomegranate juice has anti-diarrheal property (33). Other resources also mention the potential benefits of pomegranate juice in promoting digestion (34).

11. Helps Manage Arthritis

The anti-inflammatory properties of pomegranate juice may have beneficial effects in osteoarthritis (35). The compounds present in pomegranate can slow down cartilage deterioration and block the enzymes that lead to osteoarthritis (36).

Rheumatoid arthritis (RA), characterized by inflammation, pain, and stiffness, can be managed with pomegranate juice intake. Although this claim needs further evidence supported by clinical trials, scholars who have conducted studies on mice reveal that pomegranate juice may have positive effects on RA (37).

12. May Help Fight Alzheimer’s Disease

A 15-month study revealed that long-term dietary supplementation with pomegranate juice increased autophagy, inhibited inflammation, and decreased cerebral Amyloid beta aggregates (38).

Other studies have also led to the understanding of the neuroprotective effects in pomegranate (39). The juice was found to increase memory and prevent memory loss as well (40).

13. May Fight Breast Cancer

Drinking pomegranate juice may have potential benefits to slow or even prevent the growth of breast cancer.

Laboratory tests suggest that ellagitannins found in pomegranate juice can stop estrogen production – and this helps prevent breast cancer (which is usually estrogen-responsive) (41).

It has been proven that pomegranate has anti-proliferative properties that can downregulate estrogen-responsive genes (42).

14. May Fight Skin Cancer

Several skin care products use pomegranate for its strong protective effects on the skin. Pomegranate fruit extract is rich in antioxidants and protects the skin cells from the oxidative stress induced by UVB radiation.

Exposure to the sun and environmental factors are the leading causes of skin cancer. UVB radiation, in particular, is known to have severe damaging effects. UVB radiation can cause DNA damage, irritation, and inflammation.

Pomegranate juice can help as a natural remedy to prevent skin cancer. It also protects from UVB-induced photoaging markers (43).

Pomegranate fruit extract was also applied topically on mice, and the results proved it to be safe and effective against skin cancer (44).

15. May Help Treat Colon Cancer

Drinking pomegranate juice may reduce the risk factors associated with colon cancer. The tannins, ellagic acid, and punicalagin in pomegranate juice have antiproliferative effects on colon cells (45).

Researchers observed that pomegranate juice had positive benefits on colon cancer cells due to its anti-carcinogenic effects (46).

These are the many benefits of pomegranate juice. We know eating fruits on a regular basis is key for optimal health. Though eating the arils of the pomegranate fruit might be slightly cumbersome, drinking its juice doesn’t have to be.

How To Make Pomegranate Juice

Making pomegranate juice is not as difficult as you might think. Before you begin, make sure the pomegranates you have bought are fresh and in a perfect condition. The healthy peel of a ripe pomegranate is red or dark red and always smooth and shiny. You can also go for organic pomegranates if available locally.

What You Need
  • 8 pomegranates
  • A knife
  • A medium-sized bowl
  • Water
  • Blender
  • 2 serving glasses
Directions
  1. Wash the pomegranates under running water.
  2. Remove the crown and the bottom.
  3. Make mildly deep incisions on the skin from top to bottom, preferably making four or five divisions.
  4. Follow each division to remove the skin gently.
  5. Once the arils appear, keep the pomegranates aside.
  6. Pour water in a medium-sized bowl.
  7. Take each pomegranate division and break it underneath the water to avoid mess. Separate the arils.
  8. Rinse the arils and pour them in the blender and blend.
  9. You can either remove the seeds and thick pulp and strain the juice. You may also consume both the thick pulp and seeds with the juice.
  10. Serve chilled.

Making pomegranate juice is simple. This way, you can have the juice every day and reap the many benefits it offers. In the following section, we will look at the nutritional profile of pomegranate juice.

What Is The Nutritional Profile Of Pomegranate Juice?

Fresh pomegranate juice is a nutrition powerhouse packed with abundant vitamins, minerals, dietary fiber, fatty acids, and zero cholesterol. Surprisingly, it is also low in calories.

According to the USDA, these are the nutrients present in every 100 grams of fresh pomegranate juice:

  • Energy: 54 kcal
  • Protein: 0.42 g
  • Carbohydrate: 13.75 g
  • Dietary fiber: 0.4 g
  • Sugar: 12.50 g

Source: National Nutrient Database for Standard Reference Legacy Release, United States Department of Agriculture

Pomegranate juice is rich in nutrients such as vitamin A, thiamin, niacin, folate, riboflavin, potassium, magnesium, zinc, and calcium. It also contains various organic acids like ascorbic acid, citric acid, malic acid, and fumaric acid, and amino acids like methionine, proline, and valine.

But we need to keep something else in mind.

What Are The Side Effects Of Pomegranate Juice?

Drinking pomegranate juice is safe, provided it is taken within the prescribed limits. Further research is warranted to establish its side effects.

Excess intake of the juice may lower your blood pressure way too much.

Pomegranate juice is rich in potassium, and excess intake can lead to hyperkalemia (high potassium levels).

Hence, please consult with your physician before and after surgery and during pregnancy to avoid any possible complications.

Pomegranate juice might interact with certain drugs.

According to available data, patients taking CYP2C9 substrates may experience negligible risk of pharmacokinetic interaction when drinking pomegranate juice (47).

Also, as pomegranate juice is known to reduce blood pressure, patients already taking medicines to reduce blood pressure should avoid the juice.

Conclusion

Pomegranate juice helps in the prevention and treatment of various ailments – including bacterial and fungal infections, chronic inflammatory diseases, lung cancer, dental plaque, aging, and HIV.

Although pomegranate juice is sweet, it is not high on calories, which is why it has become a household name for boosting weight loss.

While some of the hypotheses are required to be researched further, we already have a well-established series of evidence to prove its efficacy in treating various ailments.

Do you drink pomegranate juice regularly? Have you noticed any significant improvement in your health? Do share your experiences with us by leaving a comment in the box below.

Expert’s Answers For Readers’ Questions

What is the best time to drink pomegranate juice?

To allow your body to absorb nutrients, you should consume pomegranate juice in the morning after drinking water.

Can we drink pomegranate juice on an empty stomach?

You can certainly drink pomegranate juice on an empty stomach, but ensure you drink at least a glass of water before doing so.

How much pomegranate juice should you drink in a day?

Based on the potassium content in pomegranate juice, you can have a standard portion of 1 cup per day (there is limited research on this). One cup is equivalent to 48 teaspoons or 16 tablespoons, or approximately 8 fl oz.

How is pomegranate juice different from other juices?

Pomegranate Juice Vs. Cranberry Juice
Both cranberry and pomegranate juices are infused with nutrients. But when it comes to antioxidants, pomegranate outweighs cranberry.
Pomegranate Juice Vs. Beet Juice
You can detox your body with beet and pomegranate juice, and both can efficiently help in treating erectile dysfunction and boosting sexual health.
Pomegranate Juice Vs. Tart Cherry Juice
Tart cherry juice is packed with anti-inflammatory properties and may alleviate pain. It is also rich in antioxidants – but not as much as pomegranate juice.

References

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  2. Pomegranate (Punica granatum L.): A medicinal plant with myriad biological properties – A short review” Sapientia, Universidade do Algarve.
  3. Potent health effects of pomegranate” Advanced Biomedical Research, US National Library of Medicine, National Institutes of Health.
  4. Antioxidant Activity of Pomegranate Juice and Its Relationship with Phenolic Composition and Processing” Journal of Agricultural and Food Chemistry, ACS Publications.
  5. Comparison of antioxidant potency of commonly consumed polyphenol-rich beverages in the United States.” Journal of Agricultural and Food Chemistry, US National Library of Medicine, National Institutes of Health.
  6. Pomegranate Reverses Atherosclerosis and Slows the Progression of Prostate Cancer” Life Extension.
  7. Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intima-media thickness, blood pressure and LDL oxidation” Clinical Nutrition Journal.
  8. Vasculoprotective Effects of Pomegranate (Punica granatum L.)” Frontiers in Pharmacology, US National Library of Medicine, National Institutes of Health.
  9. Beneficial effects of pomegranate juice on oxidation-sensitive genes and endothelial nitric oxide synthase activity at sites of perturbed shear stress” PNAS, US National Library of Medicine, National Institutes of Health.
  10. Efficacy and safety of pomegranate juice on improvement of erectile dysfunction in male patients with mild to moderate erectile dysfunction: a randomized, placebo-controlled, double-blind, crossover study.” International Journal of Impotence Research, US National Library of Medicine, National Institutes of Health.
  11. Pomegranate Extracts in the Management of Men’s Urologic Health: Scientific Rationale and Preclinical and Clinical Data” Evidence-based Complementary and Alternative Medicine, US National Library of Medicine, National Institutes of Health.
  12. Antioxidant activity of pomegranate juice and its relationship with phenolic composition and processing.” Journal of Agricultural and Food Chemistry, US National Library of Medicine, National Institutes of Health.
  13. Study the effect of juice of two variety of pomegranate on decreasing plasma LDL cholesterol” Procedia – Social and Behavioral Sciences, ScienceDirect.
  14. Lipid Lowering Effect of Punica granatum L. Peel in High Lipid Diet Fed Male Rats” Evidence-based Complementary and Alternative Medicine, Hindawi.
  15. Pomegranate phytosterol (β-sitosterol) and polyphenolic antioxidant (punicalagin) addition to statin, significantly protected against macrophage foam cells formation.” Atherosclerosis, US National Library of Medicine, National Institutes of Health.
  16. Cancer Chemoprevention by Pomegranate: Laboratory and Clinical Evidence ” Nutrition and Cancer, US National Library of Medicine, National Institutes of Health.
  17. Pomegranate fruit juice for chemoprevention and chemotherapy of prostate cancer.” PNAS, US National Library of Medicine, National Institutes of Health.
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  21. Pomegranate Consumption and Blood Pressure: A Review.” Current Pharmaceutical Design, US National Library of Medicine, National Institutes of Health.
  22. Natural Pomegranate juice improves mood, well being and enhances Salivary Testosterone levels in healthy volunteers” ResearchGate.
  23. Effects of pomegranate juice consumption on sperm quality, spermatogenic cell density, antioxidant activity and testosterone level in male rats.” Clinical Nutrition, US National Library of Medicine, National Institutes of Health.
  24. The Effect of Pomegranate Juice Extract on Hormonal Changes of Female Wistar Rats Caused by Polycystic Ovarian Syndrome” Biomedical and Pharmacology Journal.
  25. Oxidative renal cell injury induced by calcium oxalate crystal and renoprotection with antioxidants: a possible role of oxidative stress in nephrolithiasis.” Journal of Endourology, US National Library of Medicine, National Institutes of Health.
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  27. Oxidative stress and nephrolithiasis: a comparative pilot study evaluating the effect of pomegranate extract on stone risk factors and elevated oxidative stress levels of recurrent stone formers and controls” Urolithiasis, SpringerLink.
  28. Protective effect of a potent antioxidant, pomegranate juice, in the kidney of rats with nephrolithiasis induced by ethylene glycol.” Journal of Endourology, US National Library of Medicine, National Institutes of Health.
  29. Pomegranate and type 2 diabetes.” Nutrition Research, US National Library of Medicine, National Institutes of Health.
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  35. Intake of Pomegranate Prevents the Onset of Osteoarthritis: Molecular Evidences” International Journal of Health Sciences, US National Library of Medicine, National Institutes of Health.
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  37. Pomegranate Extract May Be Helpful for Rheumatoid Arthritis” National Center for Complementary and Integrative Health, National Institutes of Health.
  38. Consumption of pomegranates improves synaptic function in a transgenic mice model of Alzheimer’s disease” Oncotarget, US National Library of Medicine, National Institutes of Health.
  39. Long-Term Dietary Supplementation of Pomegranates, Figs and Dates Alleviate Neuroinflammation in a Transgenic Mouse Model of Alzheimer’s Disease” PLOSOne.
  40. Pomegranate Juice Augments Memory and fMRI Activity in Middle-Aged and Older Adults with Mild Memory Complaints” Evidence-based Complementary and Alternative Medicine, US National Library of Medicine, National Institutes of Health.
  41. Pomegranate Ellagitannin-Derived Compounds Exhibit Anti-proliferative and Anti-aromatase Activity in Breast Cancer Cells In Vitro” Cancer Prevention Research, US National Library of Medicine, National Institutes of Health.
  42. Pomegranate extract demonstrate a selective estrogen receptor modulator profile in human tumor cell lines and in vivo models of estrogen deprivation.” The Journal of Nutritional Biochemistry, US National Library of Medicine, National Institutes of Health.
  43. Inhibition of UVB-mediated oxidative stress and markers of photoaging in immortalized HaCaT keratinocytes by pomegranate polyphenol extract POMx.” Photochemistry and Photobiology, US National Library of Medicine, National Institutes of Health.
  44. Anthocyanin- and hydrolyzable tannin-rich pomegranate fruit extract modulates MAPK and NF-kappaB pathways and inhibits skin tumorigenesis in CD-1 mice.” International Journal of Cancer, US National Library of Medicine, National Institutes of Health.
  45. In vitro antiproliferative, apoptotic and antioxidant activities of punicalagin, ellagic acid and a total pomegranate tannin extract are enhanced in combination with other polyphenols as found in pomegranate juice.” The Journal of Nutritional Biochemistry, US National Library of Medicine, National Institutes of Health.
  46. The dietary hydrolysable tannin punicalagin releases ellagic acid that induces apoptosis in human colon adenocarcinoma Caco-2 cells by using the mitochondrial pathway.” The Journal of Nutritional Biochemistry, US National Library of Medicine, National Institutes of Health.
  47. Food-drug interactions precipitated by fruit juices other than grapefruit juice: An update review” Journal of Food and Drug Analysis, ScienceDirect.

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