Pomegranate juice has been used since ancient times and is known for its medicinal properties. It is naturally sweet and loaded with antioxidants, fiber, vitamins, minerals, 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.
The skin of the pomegranate fruit turns red when ripe but is generally 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.
In This Article
What Are The Health Benefits Of Pomegranate Juice?
1. Help In The Treatment Of Skin Cancer
Several skin care products contain pomegranate as one of the ingredients for its strong protective effects on the skin. Pomegranate fruit is rich in antioxidants and protects the skin cells from the oxidative stress induced by UVB radiation (1).
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 and sun damage, irritation, and inflammation (2).
Pomegranate fruit extract was also found to protect from UVB-induced photoaging markers. It could help in the treatment of skin cancer (3).
Pomegranate fruit extract was also applied topically on mice, and the results suggest it could help in the prevention of skin cancer. However, more in-depth studies are warranted to confirm the findings (4).
In addition to fighting skin cancer, pomegranate juice may also delay the signs of skin aging, including wrinkles and fine lines (possibly because of its vitamin C content).
Some studies also show that pomegranate seeds (and their oil) can facilitate skin repair by promoting the regeneration of the epidermis (5).
2. Promote Weight Loss
Evidence states that pomegranates have been used in numerous instances to promote weight loss. This can be attributed to the fiber in the fruits.
Studies also show that pomegranate and its extracts can play a role in fat reduction. However, more human studies are needed to understand its role in preventing obesity (6). In mice studies, the seeds, and especially the pomegranate leaf extract, were found to induce fat loss. This can be a positive step towards healthy weight loss (7).
3. Beneficial During Pregnancy
Pomegranate juice may reduce pregnancy complications. Some research shows that the juice can reduce oxidative stress in the human placenta, which is key to a pregnancy outcome (8). More studies are warranted to understand the mechanism.
4. Prevent 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 (9).
Researchers observed that the ellagitannins in pomegranate juice could also play a role in the prevention of colon cancer (10).
These are the many benefits of pomegranate juice. We know eating fruits on a regular basis is key for optimal health. While eating the arils of the pomegranate fruit may be slightly cumbersome, drinking its juice is easy.
The juice can also play a role in preventing the cancers of the lung (11).
5. Treat Fatty Liver Disease
Pomegranate seeds reduce oxidative stress and inflammation, and, as a result, help fight fatty liver disease. In rat studies, regular consumption of pomegranates was found to prevent non-alcoholic fatty liver disease (12).
In another rat study, the fruit was found to protect the liver and other organs in jaundice (13).
6. Clear Clogged Arteries
Atherosclerosis is a disease that causes the blood vessels in the arteries to narrow down due to plaque build-up.
A study shows that pomegranate juice enhances nitric oxide synthase and prevents nitric oxide from oxidative destruction (15). It is believed that this may help reverse atherosclerosis lesions.
In another research, advanced atherosclerotic patients with carotid artery stenosis, when regularly administered with pomegranate juice during the period of study, showed significant improvement in health conditions (16).
7. Prevent Cardiovascular Disease
Pomegranate and its powerful components have been in use in medical science to alleviate coronary artery disease, hypertension, and peripheral artery disease (17).
Arterial hypertension increases the risk of cardiovascular diseases. Scientists have investigated and believe that pomegranate juice reduces stress in coronary artery endothelial cells (18).
Cardiovascular diseases can also be caused by drugs or chemicals. Further experiments show that pomegranate fruit extracts offer protection against cardiotoxicity (19).
8. Help Treat Erectile Dysfunction
The 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 (20).
In another clinical trial, scientists were able to determine that phytochemicals in pomegranate juice reduced oxidative stress and suggested that future studies may reveal more on its benefit in treating various urologic health conditions in men, along with erectile dysfunction (21).
9. Lower 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 (22). 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 (23).
In another animal study, scholars revealed the lipid-lowering factors present in pomegranate juice and guided how it can be used in dyslipidemia (24).
It was also noted that phytosterols present in pomegranate could reduce serum LDL (25).
10. Help Treat Prostate Cancer
Investigations involving both animal and human models show that pomegranate juice can improve prostate cancer (11).
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 (26).
Moreover, scientists have more recently revealed that ellagic acid, luteolin, and punicic acid present in pomegranate juice inhibit the growth of prostate cancer (27). This means that pomegranate juice can also prolong the survival of prostate cancer patients (28).
11. Lower Blood Pressure
Findings collected from animal and clinical studies indicate that drinking pomegranate juice can reduce blood pressure, both short-term and long-term (30).
12. 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 (31).
In rat studies, pomegranate juice was also found to improve sperm quality and motility, boost testosterone levels, increase epididymal sperm concentration, and decrease the rates of abnormal sperm (32).
Another rat study proposes that pomegranate juice extract can impact sex hormones in females with polycystic ovary syndrome (33). The study further elucidates that pomegranate extract increases testosterone levels.
13. Treat Kidney Stones
A pilot study indicated that supersaturation of calcium oxalate could be lowered with pomegranate juice (36).
Another experiment on animal models showed the protective effects of pomegranate juice on crystal formation in kidneys (37).
14. Aid Diabetes Treatment
Researchers have established that pomegranate juice reduces oxidative stress and lipid peroxidation in cells that affect type 2 diabetes. However, more clinical studies are needed before pomegranate or its juice can be medically recommended for diabetes treatment (38).
Certain organic compounds in pomegranate have been found to be antidiabetic. These include gallic, ursolic, and oleanolic acids (39).
15. Manage Arthritis
The anti-inflammatory properties of pomegranate juice may have beneficial effects in cases of osteoarthritis (40). The compounds present in pomegranate can slow down cartilage deterioration and block the enzymes that lead to osteoarthritis (41).
Rheumatoid arthritis (RA), which is 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 (42).
16. Treatment Of Alzheimer’s Disease
A 15-month study revealed that long-term dietary supplementation with pomegranate juice increased autophagy (regular degradation and recycling of cell components), inhibited inflammation, and decreased cerebral amyloid beta aggregates (43).
17. May Reduce Breast Cancer Risk
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 may help prevent breast cancer (which is usually estrogen-responsive) (46).
It has also been proven that pomegranate has anti-proliferative properties that can downregulate estrogen-responsive genes (47).
18. Promote Oral Health
Recent studies have proven that pomegranates work wonderfully well in strengthening the gums and fastening loose teeth. They are also effective against oral bacteria as they possess antimicrobial properties. Research has found that pomegranate seeds can have a positive effect on dental plaque microorganisms (48).
In another study, a gel made from the fruit was found to be effective in treating gingivitis (49).
19. Boost Digestive Health
Pomegranate seeds boost digestive health as they have B-complex vitamins. These vitamins help your body convert fat, protein, and carbohydrates into energy. The seeds also contain fiber, another essential nutrient for digestion. This fiber prevents and treats constipation as well.
As the seeds have anti-inflammatory properties, they can treat other gastrointestinal issues, like ulcerative colitis (50).
But please keep in mind that pomegranate is an acidic food (has a pH of 3), and it can aggravate certain digestive problems like heartburn, acid reflux, or GERD (and stomach and mouth ulcers as well). Hence, check with your doctor in this regard.
20. Strengthen The Immune System
Not just that, pomegranates also help treat several other ailments associated with a weakened immune system. A preliminary study (we need more information, though) states that pomegranate may help treat obstructive pulmonary disease (52). Though the fruit hadn’t improved the effects of the drugs, there is hope.
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: 0.15 g
- Carbohydrate: 13.13 g
- Dietary fiber: 0.1 g
- Sugar: 12.65 g
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.
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 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
- 2 serving glasses
- Wash the pomegranates under running water.
- Remove the crown and the bottom.
- Make mildly deep incisions on the skin from top to bottom, preferably making four or five divisions.
- Follow each division to remove the skin gently.
- Once the arils appear, keep the pomegranates aside.
- Pour water in a medium-sized bowl.
- Take each pomegranate division and break it underneath the water to avoid a mess. Separate the arils.
- Rinse the arils, pour them in the blender, and blend.
- You can either remove the seeds and thick pulp and strain the juice. The latter contains fiber and is more like a smoothie-consistency.
- Serve chilled.
Making pomegranate juice is simple. 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.
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.
As we have seen, pomegranate juice can lower blood pressure levels (29). Hence, excess intake of the juice may lower your blood pressure way too much. People already taking medications to reduce blood pressure should avoid the juice.
Pomegranate juice is rich in potassium, and excess intake may lead to hyperkalemia (high potassium levels) in those at risk, including people with kidney disease. However, there is less research in this regard.
Though some drug interactions with pomegranate juice have been observed in animal and test-tube studies, the juice could be safe for humans. For instance, in humans, the juice had no adverse effects on the effects of an enzyme (called CYP2C9) in humans. The CYP2C9 enzyme is responsible for metabolizing drugs related to diabetes, heart health, and blood clots (53).
The many health benefits of pomegranate juice is primarily due to its rich antioxidant content. Rich in vitamins, minerals, and flavonoids, pomegranate juice is found to be effective in preventing skin and colon cancer, while promoting healthy digestion, improving metabolism, and aiding weight loss. It is also beneficial in regulating your blood sugar and blood pressure levels, along with helping with erectile dysfunction and fertility issues. While pomegranate juice helps detoxify and cleanse your system boosting your overall immunity, it should be taken in moderation, especially for people with kidney issues.
Frequently Asked Questions
What is the best time to drink pomegranate juice?
You should consume pomegranate juice in the morning after drinking water to allow your body to absorb nutrients.
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. Both can efficiently help in erectile dysfunction and boost 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.
- Protective effect of pomegranate derived products on UVB-mediated damage in human reconstituted skin, Experimental Dermatology, US National Library of Medicine, National Institutes of Health.
- UV Radiation and the Skin, International Journal of Molecular Sciences, US National Library of Medicine, National Institutes of Health.
- 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.
- 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.
- Pomegranate as a cosmeceutical source: pomegranate fractions promote proliferation and procollagen synthesis and inhibit matrix metalloproteinase-1 production in human skin cells, Journal of Ethnopharmacology, US National Library of Medicine, National Institutes of Health.
- Obesity: the preventive role of the pomegranate (Punica granatum), Nutrition, US National Library of Medicine, National Institutes of Health.
- Evidence of anti-obesity effects of the pomegranate leaf extract in high-fat diet induced obese mice, International Journal of Obesity, US National Library of Medicine, National Institutes of Health.
- Pomegranate juice and punicalagin attenuate oxidative stress and apoptosis in human placenta and in human placental trophoblasts, American Journal of Physiology and Endocrinology and Metabolism, US National Library of Medicine, National Institutes of Health.
- 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.
- 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.
- Cancer Chemoprevention by Pomegranate: Laboratory and Clinical Evidence, Nutrition and Cancer, US National Library of Medicine, National Institutes of Health.
- Pomegranate juice prevents development of non-alcoholic fatty liver disease in rats by attenuating oxidative stress and inflammation, Journal of the Science of Food and Agriculture, US National Library of Medicine, National Institutes of Health.
- The protective effects of pomegranate on liver and remote organs caused by experimental obstructive jaundice model, European Review for Medical and Pharmacological Sciences, US National Library of Medicine, National Institutes of Health.
- Pomegranate juice consumption reduces oxidative stress, atherogenic modifications to LDL, and platelet aggregation: studies in humans and in atherosclerotic apolipoprotein E-deficient mice, The American Journal of Clinical Nutrition, US National Library of Medicine, National Institutes of Health.
- Pomegranate juice protects nitric oxide against oxidative destruction and enhances the biological actions of nitric oxide, Nitric Oxide, US National Library of Medicine, National Institutes of Health.
- 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.
- Vasculoprotective Effects of Pomegranate (Punica granatum L.), Frontiers in Pharmacology, US National Library of Medicine, National Institutes of Health.
- 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.
- Vasculoprotective Effects of Pomegranate (Punica granatum L.), Frontiers in Pharmacology, US National Library of Medicine, National Institutes of Health.
- 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.
- 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.
- 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.
- Study the effect of juice of two variety of pomegranate on decreasing plasma LDL cholesterol, Procedia – Social and Behavioral Sciences, ScienceDirect.
- Lipid Lowering Effect of Punica granatum L. Peel in High Lipid Diet Fed Male Rats, Evidence-based Complementary and Alternative Medicine, Hindawi.
- 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.
- Pomegranate fruit juice for chemoprevention and chemotherapy of prostate cancer, PNAS, US National Library of Medicine, National Institutes of Health.
- Pomegranate and its components as alternative treatment for prostate cancer, International Journal of Molecular Sciences, US National Library of Medicine, National Institutes of Health.
- Prostate cancer prevention through pomegranate fruit, Cell Cycle, US National Library of Medicine, National Institutes of Health.
- Effects of pomegranate juice on blood pressure: A systematic review and meta-analysis of randomized controlled trials, Pharmacological Research, ScienceDirect.
- Pomegranate Consumption and Blood Pressure: A Review, Current Pharmaceutical Design, US National Library of Medicine, National Institutes of Health.
- Natural Pomegranate juice improves mood, well being and enhances Salivary Testosterone levels in healthy volunteers, ResearchGate.
- 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.
- The Effect of Pomegranate Juice Extract on Hormonal Changes of Female Wistar Rats Caused by Polycystic Ovarian Syndrome, Biomedical and Pharmacology Journal.
- 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.
- Reactive oxygen species, inflammation and calcium oxalate nephrolithiasis, Translational Andrology And Urology, US National Library of Medicine, National Institutes of Health.
- 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.
- 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.
- Pomegranate and type 2 diabetes, Nutrition Research, US National Library of Medicine, National Institutes of Health.
- Punica granatum: heuristic treatment for diabetes mellitus, Journal of Medicinal Food, US National Library of Medicine, National Institutes of Health.
- Intake of Pomegranate Prevents the Onset of Osteoarthritis: Molecular Evidences, International Journal of Health Sciences, US National Library of Medicine, National Institutes of Health.
- Punica granatum L. Extract Inhibits IL-1β–Induced Expression of Matrix Metalloproteinases by Inhibiting the Activation of MAP Kinases and NF-κB in Human Chondrocytes In Vitro, The Journal of Nutrition, US National Library of Medicine, National Institutes of Health.
- Pomegranate Extract May Be Helpful for Rheumatoid Arthritis, National Center for Complementary and Integrative Health, National Institutes of Health.
- 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.
- Long-Term Dietary Supplementation of Pomegranates, Figs and Dates Alleviate Neuroinflammation in a Transgenic Mouse Model of Alzheimer’s Disease, PLOSOne.
- 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.
- 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.
- 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.
- Effect of Pomegranate Juice on Dental Plaque Microorganisms (Streptococci and Lactobacilli), Ancient Science of Life, US National Library of Medicine, National Institutes of Health.
- Efficacy of a herbal extract gel in the treatment of gingivitis: A clinical study, Journal of Ayurveda and Integrative Medicine, US National Library of Medicine, National Institutes of Health.
- A Review on the Anti-Inflammatory Activity of Pomegranate in the Gastrointestinal Tract, Evidence-Based Complementary and Alternative Medicine, US National Library of Medicine, National Institutes of Health.
- The Pomegranate: Effects on Bacteria and Viruses That Influence Human Health, Evidence-Based Complementary and Alternative Medicine, US National Library of Medicine, National Institutes of Health.
- Pomegranate juice supplementation in chronic obstructive pulmonary disease: a 5-week randomized, double-blind, placebo-controlled trial, European Journal of Clinical Nutrition, US National Library of Medicine, National Institutes of Health.
- Food-drug interactions precipitated by fruit juices other than grapefruit juice: An update review, Journal of Food and Drug Analysis, ScienceDirect.