Pomegranate is an amazing and healthiest fruit for everyone. It provides the best benefits for health and the entire body. It is known as divine fruit because it was mentioned in the theological books. Pomegranate provides anti-oxidants, anti-tumor, and antiviral properties. It is one of the best sources of vitamin A, C, E, and folic acid.
This incredible fruit consists of 3-times more antioxidants than green tea. Adding pomegranate in your everyday diet reduces the risk of all kinds of diseases.
You might have seen the outer layer of pomegranate fruit have blood color, and its seeds contain reddish hue. It is because of the content of polyphenols, which are powerful antioxidants. Antioxidants help to treat free radical damage in the body. Provide enough antioxidants in your body helps to keep the damage away.
31 Health Benefits of Pomegranate Juice
Table of Contents
Anti-inflammatory Qualities
Pomegranate juice contains strong inflammation lowering properties. Chronic inflammation is one of the many severe diseases. Arthritis is one of the common problems in many western countries. Many studies tell that pomegranate extract helps to block the enzyme that causes to damage the joints in people experiencing osteoarthritis.
Loaded with Vitamin C
Per 100-grams serving of pomegranate provide 10% of the everyday requirement of vitamin C. Vitamin C, and E helps to boost the immune system, and prevent common illness and fight the infection in the body.
Pomegranate Nutrition
Nutrient per 100 g
- Water 77.93 g
- Energy 83 (0kcal
- Protein 1.67 g
- Total lipid (fat) 1.17 g
- Carbohydrate 18.70 g
- Fiber, total dietary 4.0g
- Sugars, total 13.67g
- Calcium, Ca 10 mg
- Iron, Fe 0.30 mg
- Magnesium 12 mg
- Phosphorus, P 36 mg
- Potassium, K 236 mg
- Sodium, Na 3 mg
- Zinc, Zn 0.35 mg
- Vitamins
- Vitamin C, 10.2 mg (total ascorbic acid)
- Thiamin 0.067 mg
- Riboflavin 0.053 mg
- Niacin 293 mg
- Vitamin B-6 0.075 mg
- Folate, DFE 38 microgram
- B Vitamin-12 0.00 microgram
- A Vitamin, RAE 0 microgram
- A Vitamin IU 0 IU
- E Vitamin 0.60 mg (alpha-tocopherol)
- D Vitamin 0.0 microgram
- D Vitamin IU 0
- K Vitamin (phylloquinone)16.4 microgram
Lipids
- Fatty acids (total saturated) 0.120 g
- Fatty acids (total monounsaturated) 0.093 g
- Total polyunsaturated Fatty acids 0.079 g
- Fatty acids, total trans 0.000 g
- Cholesterol 0 mg
Calories in The Forms of Fats, Carbohydrates, And Proteins
As a fruit, the pomegranates contain high carbs and low fats in contrast with other fruits. 100 gm of pomegranate contains 18.70 gm of carbohydrates, 1.67 gm proteins, and 1.2 gm fats.
Dietary Fibres and Sugar
Per 100 grams of pomegranate provide a slightly higher amount of sugar nearly, 14 grams, which is a balanced sugar with 4-grams of dietary fibers. Having enough dietary fibers prevent indigestion. Eating high fibers helps indigestion.
Vitamins and Minerals
100 gm of pomegranate provides 16.4 mcg of vitamin and 10.2 mg of vitamin C, which are important for promoting the immune system and blood clotting. You can consider having pomegranate to fulfill your whole day’s nutrition requirement. Pomegranate provides mineral, such as potassium, which is essential in regulating blood pressure, muscle control, and nerve conduction.
Cancer Prevention
According to recent studies, pomegranate juice is helpful to stop prostate cancer growth. Apart from multiple studies, pomegranate juice has shown preliminary results for reducing prostate cancer.
As pomegranate juice is full of antioxidants known as polyphenols, it protects against free radical damage. It helps to deactivate the oxygen molecules in your body, which can be harmful to healthy cells.
According to inadequate evidence, pomegranate juice has shown to reduce lung cancer and breast cancer cells in a lab test. The test remained in question if the drinking pomegranate juice help to kill the cancer cells in humans.
According to preliminary research on prostate cancer, men took a long time to recover from the prostate-specific-antigen after consuming one cup of pomegranate juice. Therefore, these studies were based on a small number of people, and they did not receive positive effects.
The US-Federal-Trade-Commission agrees with the above details. However, FTC said that these results were insufficient to hinder the pomegranate benefits. Pomegranate provides the best antioxidant sources without added sugar.
Treat Prostate Cancer
According to a human and animal study, pomegranate juice helps to prevent prostate cancer.
The clinical evidence tells that pomegranate extract to reduce the levels of serum prostate-specific antigen. Therefore, it poses both chemopreventive and chemotherapeutic effects linked to prostate cancer.
Furthermore, a scientist has discovered that luteolin, ellagic acid, punicic acid found in pomegranate juice reduce prostate cancer growth. It means pomegranate juice can be helpful for reducing the growth of prostate cancer cells.
Digestion
Pomegranate juice also helps to lower inflammation of the gut and promote digestion. It can be beneficial for individuals with Crohn’s disease, inflammatory bowel disease, and ulcerative colitis.
Some research tells that eating pomegranate cause to make diarrhea conditions. Most of the doctors advise avoiding eating pomegranate until its symptom reduces. But this can happen to people with allergic to pomegranate.
Generally, pomegranate benefits the digestive system by giving B-complex vitamins, which promote the body functions. It helps in converting protein, carbohydrates, and fats into energy. A fruit offers 25% of the folate and 1/6 of the thiamin. It also provides vitamin B-6 and riboflavin. You will also get 11gms of fiber, which is more than one bowl of the bran flakes. Fiber is an essential component to move the waste effectively.
Consume pomegranate also essential for the secretion enzymes for improving digestive function. Combine pomegranate juice with one teaspoon of honey to cure giddiness and indigestion. It is a good source of alkali, which assists in neutralizing the acid. The enzyme’s secretion is full of antibacterial properties that are good for digestion.
Adding pomegranate juice in your intake helps to stop nausea, hemorrhoids, dysentery, diarrhea, and intestinal worms.
Pomegranate juice can be utilized as a laxative to correct constipation. Enjoy the flavor of pomegranate and support your nutrients and antioxidants in the next tea time by combining some pomegranate juice. Try practicing your favorite brand of herbal tea, green, or black tea. Make sure to check the component level for nutritional value.
Arthritis
The flavonols content of pomegranate juice helps to reduce the inflammation that can cause cartilage damage and osteoarthritis. The current studies consider pomegranates provide potential effects over rheumatoid, osteoporosis, and other joint inflammation.
Pomegranate fruit juice is popular because of its anti-inflammation properties.
According to the study of the European-Journal-of-Clinical-Nutrition of January 2017, the study compared peoples who consumed 250 mg capsules containing pomegranate extract per day with those people consuming a placebo. At the end of this study, people consuming the pomegranate extract had fewer effects of lowered joint pain and swelling. They also had more levels of blood in glutathione peroxidase, which is essential for preventing oxidative damage.
Inhibits Cardiovascular Disease
Pomegranate juice is one of the strong components of medical science to reduce coronary artery disease, peripheral artery disease, and hypertension.
Arterial hypertension helps to raise the risk of cardiovascular ailments. The scientist has discovered and considered that pomegranate juice lowers the stress in the cells of coronary artery endothelial.
You may get the cardiovascular disease because of chemicals and drugs. Moreover, the experiment discovered that pomegranate extract provides protection again cardiotoxicity.
Benefit Erectile Dysfunction
Antioxidants present in pomegranate juice helps to lower the inflammation and oxidative stress, both can contribute to erectile dysfunction. During a trial experiment, pomegranate juice was shown to correct the mild to moderate problem of erectile dysfunction.
According to another clinical trial, the scientist has discovered phytochemicals present in pomegranate juice limit the oxidative stress. They also mentioned that coming studies helps to reveal the treatment of various urological conditions in men with erectile dysfunctions.
Manage Blood Cholesterol Levels
Pomegranate provides a high number of polyphenols and various antioxidants that are available 3-times more than found in red wine green tea. These antioxidants help to reduce bad cholesterol.
According to statistical data, a patient of high cholesterol shown to lower the plasma LDL after drinking pomegranate juice.
Reduces Blood Pressure
According to studies, pomegranate juice helps to lower blood pressure. Both diastolic and systolic blood pressure helps to lower the pressure of blood.
According to some research consuming 50-200 mL of pomegranate juice every day for one year can limit the systolic blood pressure by 5% to 21%.
Boost Fertility
Including pomegranate in your daily diet helps to raise fertility and increase testosterone levels. According to a study, pomegranate is one of the aphrodisiac fruit. Constantly drinking pomegranate juice decrease stress and cortisol level. It supports the sex drive in women and men.
Treat Kidney Stones
According to studies, kidney stone formation also linked with oxidative stress. Consuming pomegranate juice helps to protect against oxidative stress.
One of the pilot studies tells that calcium oxalate supersaturation helps to reduce from pomegranate juice.
Another animal experiment discovered that pomegranate juice prevents crystal stone formation in the kidneys.
Fight Alzheimer’s Disease
According to a 15-month study, staying on pomegranate supplement for the long term helps to boost autophagy, reduce inflammation, and lower the cerebral amyloid-beta aggregates.
Other studies also tell that pomegranate provides neuroprotective effects. Consuming pomegranate juice helps to promote memory.
Prevent Breast Cancer
Consuming pomegranate juice provide potential benefits to reduce or prevent breast cancer growth. Laboratory test tells that ellagitannins discovered in pomegranate juice help to stop estrogen production and prevent breast cancer.
It also proved that pomegranate provides anti-proliferative qualities that can regulate the genes of estrogen response.
Fight Skin Cancer
There are various skin care products, which use pomegranate for its powerful and protective effects on the skin. Pomegranate fruit provides rich antioxidants and prevents the damage of skin cells from oxidative stress triggered by UVB radiation.
The environment and sun exposure are some of the leading causes of skin cancer. UVB radiation, specifically popular for damaging the skin. It also causes to damage the DNA and induces inflammation and irritation.
Adding pomegranate juice in your daily diet helps to work for skin cancer. It also protects you from UVB triggered photoaging markers. This fruit is used as topically for treating skin cancer. Additionally, it slows down the aging, such as fine lines, wrinkles from its content of vitamin C.
Some studies also tell that pomegranate seeds help to repair skin and promote regeneration.
Stop Colon Cancer
Consuming pomegranate juice helps to lower the risk factor linked with colon cancer. The ellagic acid, tannins, and punicalagin in pomegranate juice provide antiproliferative effects over the colon cells.
According to research, pomegranate juice helps to destroy the colon cancer cells because of its anti-carcinogenic effects, which is essential for fighting and preventing colon cancer.
Promote Oral Health
According to recent studies, pomegranate help amazingly for strengthening gum health and prevent teeth damage. This fruit also works effectively for removing oral bacteria as they contain antimicrobial properties.
Research also tells that pomegranate juice works positively for removing dental plaque and microorganism.
The gel made from pomegranate juice helps to work effectively for gingivitis treatment.
Promote Weight Loss
According to evidence, pomegranate is used in various conditions to boost weight loss. It can be linked with fiber presence in the fruits.
You can also consume pomegranate seeds to prevent obesity. The leaf extract of pomegranate helps to trigger fat loss. This fruit is the best ingredient for weight loss plan.
The fiber content of pomegranate works effectively for weight management and weight loss. Per 100 grams of pomegranate provides 4grams of fiber, which is nearly 16% of the daily requirement.
Consuming pomegranate juice helps to enhance your satiety level by providing fullness feeling to reduce appetite. Experts believe that it happens because of the fiber presence. Studies tell that having a high amount of fiber combined with low carb and low-fat diet has discovered a reduction in excess food consumption.
The rich presence of polyphenols in the pomegranate helps to reduce fat loss. According to the study, having a diet plan containing rich agent for weight loss prevent fat accumulation.
As pomegranate contains low calories, it is helpful for weight loss when combining with a physical workout. Pomegranate provides limited calories around 83 calls every 100 gm. This fruit also improves insulin resistance by assisting in weight loss.
The antioxidant effects of a pomegranate prevent free radicals and lower the oxidative stress over the cells. According to research, adding more antioxidants in your diet has shown to work effectively for weight reduction and body metabolism.
Fight Fungal and Bacterial Infections
The plant compound present in pomegranate helps to fight against harmful microorganisms.
Consuming pomegranate helps to reduce bacteria such as candida albicans. Anti-fungal and anti-bacterial effects also fight infection and lower inflammation in the mouth, such as denture stomatitis, gingivitis, and periodontitis.
Enhance Exercise Performance
Pomegranate is a good source of dietary nitrates, which have been shown to enhance your exercise performance.
According to the study of 19 athletes who were running over a treadmill proved that everyone gm of pomegranate juice consumption before 30 minutes of workout. It helps to promote blood flow and delay exercise fatigue.
Treat Fatty Liver Disease
Pomegranate juice also helpful for lowering oxidative inflammation and stress, which fight against fatty liver ailments. Consuming pomegranates every day limits the non-alcoholic fatty liver. It also prevents jaundice.
Hydrate Skin
A dermatologist says that pomegranate juice benefits to keep your skin hydrated and limit dull and dry skin. Pomegranate is the most reliable source of vitamin C, which can be used topically for enhancing skin brightness and texture. You can try a DIY scrub method of pomegranate when your skin needs a kick start.
Try using a food processor or blender with a mixture of 3-tbs pomegranate seeds. Use 3-tbsp olive oil, 1-cup cooked oatmeal, and 1-tbsp, raw honey. Apply this face pack on your face and let it for 10 minutes, then clean using warm water.
Improve Bone Health
Pomegranate juice is also helpful for bone health. It reduces bone loss from its content of antioxidants. Adding pomegranate juice in your diet gives a boost to your bone’s health. You can combine it with milk or yogurt or salad.
Moisturize the Skin
Pomegranate helps to moisturize your skin from its content of punicic acid and also condition the skin.
Decreases Emergence Of Wrinkles
Pomegranate provides anti-aging qualities and strengthens epidermis that can contribute to delay aging and reduce wrinkle appearance. It also removes fine lines over the skin surface.
Drinking pomegranate juice helps to produce more collagen and elastin in the skin and make you have youthful and smooth skin.
Gives Sun Protection
Pomegranates also prevent sun damage. It limits the harshness from the sun over your skin. Its good source of antioxidants helps to save your skin from free radicals on the top layer of skin. It can be a good remedy for sunburn.
Promote Immune System
The strong antioxidants present in pomegranate helps to boost the immune system. Studies tell that pomegranate juice works effectively to reduce viruses and bacteria and create a healthful environment in the body.
Pomegranate also treats various ailments linked to weakening the immune system. It also treats obstructive pulmonary disease.
Benefits of Pregnancy
Pomegranate juice also benefits during pregnancy and reduce risky complications. The newborn brain requires protection before birth.
Some newborn babies like intrauterine growth restriction are more exposed to the risk. Being able to care before birth helps to protect the brain of newborns to prevent harmful effects on the brain.
According to an ongoing investigation, clinical research from Women’s-Hospital and Brigham are discovering whether pomegranate juice consumption during pregnancy helps to provide a protective effect.
The study of National-Institute-of -Health-Grants, and The-Foundation-for-Barnes-Jewish-Hospital gave promise with evidence of healthy brain growth and connectivity between infants and mother who consume pomegranate juice every day.
According to the study, the evidence tells that pomegranate juice helps protect newborns while in utero, said by Terrie Inder, MBCHB author and chairperson of Brigham Department-of-Pediatric-Newborn-Medicine. These discoveries continued investigations for the potential neuroprotective impact of polyphenols in newborns with the risk of hypoxic-ischemic injury.
How to make Pomegranate juice?
You may find difficulty while making pomegranate juice. Make sure to buy a fresh pomegranate, and it should be firm and have a good condition. You will get red and dark red peel of healthy pomegranate with a shiny and smooth texture. You can also choose organic peel if available.
Remove all the pomegranate seeds and crush them to get the fiberless juice. This juice will be plain and dark red. If you blend the pomegranate seeds, then its seeds also get in the juice, which provides plenty of fiber.
Pomegranate Juice: Side Effects
Generally, pomegranate juice is safe for everyone. It will require to take in a limited portion every day. If taken excess, then it may cause a side effect in some people.
As we found, pomegranate is best for lowering high blood pressure, but it may lower too much blood sugar if consumed more. If a patient of blood pressure taking medicine for lowering BP, then they should avoid consuming the juice.
Pomegranate juice also contains a rich amount of potassium, if taken excess, then it can lead to hyperkalemia in the people with risk and kidney disease.
Pomegranate juice may also interact with specific medications. According to research, patients consuming CYP2C9 may suffer from the risk of pharmacokinetic due to the interaction of pomegranate juice.
Pomegranate juice is beneficial in the treatment and prevention of different health conditions. As the juice is sweet, but it does not contain high calories, which is best for a healthy body.
People with blood pressure fluctuation should consider talking to the doctor as it may cause problems.
Expert Advice and FAQ
What is a good time to consume pomegranate juice?
You can drink water in the morning and consume pomegranate juice.
Is drinking pomegranate juice with an empty stomach good?
Yes, before you need to drink water first, then pomegranate juice.
How many pomegranate juices can a person drink in a day?
Due to pomegranate potassium content, you can consume one cup of juice every day.
Pomegranate Juice & Other Juices
Cranberry Juice Vs. Pomegranate Juice
Both pomegranate and cranberry juices are immersed with nutrients. But in comparison to antioxidants, the pomegranate is heavier than cranberry.
Beet Juice Vs. Pomegranate Juice
Both the juices help detox your body. They also treat erectile dysfunction.
Tart Cherry Juice Vs. Pomegranate Juice
Tart cherry juice also contains inflammation lowering properties and reduce the pain. But in comparison with pomegranate, it is less.