Pomegranate juice, made from pomegranate seeds, has a naturally sweet flavor, a vibrant ruby red color, and a variety of impressive health benefits. (1)
Pomegranates have demonstrated the ability to have a positive effect on high cholesterol, inflammation, high blood pressure, hyperglycemia (high blood sugar), and more. Pomegranate juice contains even higher levels of antioxidants than red wine or green tea. It also has proven cancer fighting capabilities and powerful anti-inflammatory effects.
When considering which brand of pomegranate juice to purchase, always be sure to seek out a 100 percent pure organic, not a blend. Following is a breakdown of the numerous health benefits of this delicious juice.
7 Amazing Pomegranate Juice Benefits
1.) Boosts Memory
Studies have demonstrated that pomegranate juice can be beneficial in terms of improving mental function. The polyphenols contained in pomegranate juice have been found to help protect neurons.
During a 2013 study, subjects were randomly assigned to drink eight ounces of a placebo (a drink flavored to simulate pomegranate juice) or pomegranate juice for four weeks total. The participating subjects were older and had memory complications typically associated with age.
Researchers concluded that the 28 participants that had memory issues notably improved both their verbal and visual memory after drinking eight ounces of pomegranate juice during the study. The study suggested that pomegranate juice may be able to boost memory function by positively impacting brain activity. (2)
There is also a small amount of scientific evidence (obtained from animal studies) that suggests pomegranate is capable of fighting Alzheimer’s disease. This ability solidifies pomegranate’s place on the list of the top brain foods. (3)
2.) Helps Combat Cancer
Studies have shown that pomegranate is capable of slowing the spread of cancer cells, encouraging the death of cancer cells, and reducing inflammation. Each of these three effects is crucial in successfully battling cancer.
In 2014, the University of Albany led a study that specifically demonstrated how pomegranate extract prevented the spread of certain breast cancer cells. (5) Pomegranate juice has also shown beneficial effects against prostate cancer.
The Clinical Cancer Research published the first clinical trial of pomegranate juice against prostate cancer in 2006. Subjects (men with prostate cancer or men that had received treatment for prostate cancer) drank one cup (eight ounces) of pomegranate juice per day and monitored the state of the cancer.
Researchers discovered that prostate-specific antigen (PSA) doubling time was noticeably lengthened in the subjects. (6) To simplify, this is important because PSA doubling time is a way of determining the life expectancy of a prostate cancer patients. A lower PSA doubling time equates to a better survival outlook. (7)
In 2012, another study discovered that pomegranate extract reduced the formation of human prostate cells. (8) All of these studies confirm pomegranate deserves a spot at the top of the list of cancer-fighting food.
3.) Reduces Inflammation
Inflammation has been found to play a role in almost every health issue. Pomegranates, as well as pomegranate juice, have proven anti-inflammatory capabilities.
In 2012, Evidence-based Complementary and Alternative Medicine published a study that showcased the beneficial activity of pomegranate juice in the gut.
These studies utilized all portions of the whole fruit including the peel, juice, and flowers. Ultimately, the study revealed impressive anti-ulcer effects in numerous animal models.(9)
Another study tested the effects of pomegranate juice on individuals with type 2 diabetes. The study confirmed pomegranate’s ability to reduce inflammation levels. Researchers determined that drinking a little over a cup of pomegranate juice per day for a total of 12 weeks reduced the inflammatory markers in diabetic participants.
The specific markers that were lowered were hs-CRP (lowered by 32 percent) and interleukin-6 (reduced by 30 percent).(10)
4.) Supports Heart Health
Since pomegranate juice is beneficial for healthy blood pressure, it makes sense it also boosts heart health. Its high content of antioxidants is responsible for its properties that help support a healthy heart.
Clinical Nutrition published research that studied the effect of pomegranate juice on carotid artery stenosis – the narrowing of two key arteries located in the neck that carry blood from the heart to the brain.
Participants with this condition reduced their blood pressure by over 12 percent and reduced their atherosclerotic plaque by 30 percent. Plaque in these two key arteries actually increased by 9 percent in individuals who did not consume pomegranate juice.
Overall, the study discovered that pomegranate juice significantly lowered plaque in the carotid arteries, reduced blood pressure, and lowered LDL oxidation. (11)
5.) Improves Osteoarthritis
Osteoarthritis is one of the most common disorders that results in joint degeneration. Certain studies have shown that pomegranate juice may help protect cartilage by decreasing inflammation.
This protective ability is thought to be a result of pomegranate’s high levels of antioxidants.
A 2016 study evaluated the effects of pomegranate juice on 38 patients that had osteoarthritis in their knees. During the six weeks, a portion of the patients drank a control substance.
Researchers determined that the consumption of pomegranate juice improved mobility, reduced stiffness, decreased enzymes that break down cartilage, and boosted antioxidant status. (12)
6.) Decreases High Blood Pressure
The sky-high level of antioxidants in pomegranate juice give it the ability to lower high blood pressure naturally (hypertension). A 2016 meta-analysis (an evaluation of several studies) of pomegranate juice reviewed its effect on blood pressure.
Overall, it concluded that there appeared to be “consistent benefits of pomegranate juice consumption on blood pressure.” Researchers added, “This evidence suggests it may be prudent to include this fruit juice in a heart-healthy diet.” (13)
7.) Provides High Levels of Antioxidants
Pomegranate juice is brimming with high amounts of health-boosting and disease-fighting antioxidants. Pomegranates are one of the best choices if you are looking to include more high-antioxidant foods in your diet.
Pomegranate juice contains a tannin called punicalagin as well as several other powerful antioxidants such as anthocyanins, polyphenols, ellagic acid derivatives and hydrolyzable tannins.
The Journal of Agricultural and Food Chemistry published a study that found that pomegranate juice actually demonstrated antioxidant activity that was three times higher than green tea or red wine.
Surprisingly, commercial juice produced from the entire pomegranate was found to contain higher levels of antioxidants than juice from just the seeds. This is most likely a result of using the whole pomegranate (which means the rind also gets used to make the juice).
Is Pomegranate Juice the Healthiest?
Pomegranate juice, sometimes referred to as pom juice, comes from pomegranates. The pomegranate—scientifically known as Punica granatum—grows on a small tree in the Lythraceae family.
Pomegranates were first grown in southeastern Europe and Asia. Eventually, missionaries transported pomegranates to Mexico and California.
One large pomegranate usually yields around a quarter to a half cup of juice. Just as the actual seeds are extremely nutritious, so is the juice that comes from them.
One cup of pomegranate juice provides about: (15)
- 135 calories
- 33 grams of carbohydrates
- 0.2 gram fiber
- 0.4 gram of protein
- 0.7 gram of fat
- 3 percent of your daily value of niacin
- 3 percent of your daily value of copper
- 3 percent of your daily value of calcium
- 3 percent of your daily value of phosphorus
- 4 percent of your daily value of magnesium
- 5 percent of your daily value of Vitamin E
- 32 percent of your daily value of Vitamin K
- 12 percent of your daily value of magnanese
- 15 percent of your daily value of folate
- 15 percent of your daily value of potassium
Pomegranate Juice Compared to Other Types of Juices
There are plenty of fruit juices that come from easy to eat fruits such as grapes or oranges. Alternatively, pomegranates are not very easy to eat.
People are constantly confused when it comes to opening and cutting this softball-shaped fruit. Although it is important to include fresh pomegranate seeds in your diet, drinking the juice provides health benefits without all the hassle.
The added convenience of the juice means it is easier to incorporate into your diet on a regular basis.
A recent study from UCLA determined the top 10 healthy juices. Of course, pomegranate juice was the clear winner (with a 20 percent higher antioxidant content than any of the other juices tested).
The juices were ranked according to their antioxidant content, ability to stop LDL oxidation, and total polyphenol content. (16)
The rankings of the juices are as follows (listed in order from highest to lowest):
- Pomegranate juice
- Concord grape juice
- Blueberry juice
- Black cherry juice
- Acai berry juice
- Cranberry juice
- Orange juice
- Apple juice
What Amount of Pomegranate Juice Is Considered Healthy?
Although there is no general recommended amount of pomegranate juice, around 8 to 12 ounces per day is considered safe and healthy for most people.
Again, be sure you are only consuming pomegranate juice that is 100 percent pure with no added sugar.
For specific conditions, the following amounts of pomegranate juice have been used:(17)
- Atherosclerosis: 1.7 ounces each day
- Prostate cancer: 8 ounces each day
Fresh pomegranate seeds or juice typically last up to five days when stored in the refrigerator. If you are unable to use it up within that time, you can freeze it to keep it fresh.
What is the Best Pomegranate Juice to Drink?
This is what I personally use and buy for my family for a number of reasons…
- It is 100% pure, not from concentrate
- It is USDA certified organic and Kosher Certified by KOF-K
- They actually cold press 10-12 pomegranates in every 32 oz bottle
- They come in GLASS containers that is Non-Toxic, BPA, BPS & DEHP Free
- And it’s reasonably priced for the quality level—you’ll realize this after you shop around a bit
Lakewood Organic is hands-down the best pomegranate juice money can buy!
Precautions and Drug Interactions of Pomegranate Juice
Most people will not experience any negative side effects from consuming pomegranate juice. However, it is possible to have an allergy to pomegranates.
As with any juice, it is important not to overdo considering the high sugar content. Diabetics should be particularly cautious and discuss pomegranate juice with their physician before adding it to their diet.
If you typically have low blood pressure, be aware that pomegranate juice may lower it a bit more.
Since pomegranate juice can affect blood pressure, it is recommended to avoid fresh pomegranate, pomegranate juice, or other pomegranate products for at least two weeks prior to surgery. (18)
Similar to grapefruit, pomegranate juice can reduce the effectiveness of certain medications. Consult your physician before drinking pomegranate juice if you take any of these medications:
- Medications for blood pressure
- ACE inhibitors such as Benazepril (Lotensin), Enalapril (Vasotec), Fosinopril (Monopril), Captopril (Capoten), Lisinopril (Zestril), or Ramipril (Altace)
- Statins that lower cholesterol such as Atorvastatin (Lipitor), Lovastatin (Mevacor), Rosuvastatin (Crestor), Fluvastatin (Lescol), and Simvastatin (Zocor)
- Anticoagulants (medications that thin the blood) such as Warfarin (Coumadin)
Since fresh pomegranates provide the same health benefits as pomegranate juice with less sugar and more fiber, it is important to still take the time to enjoy fresh pomegranate seeds in your diet. However, given the work required to prepare pomegranate, drinking pomegranate juice can be an easier way to enjoy it.
Drinking pomegranate juice is a convenient way to reap the benefits of pomegranate on a regular basis. As long as you stick to 100 percent pure, unsweetened pomegranate juice in small amounts you will not overdo it on the natural sugar contained in the juice.
Including pomegranate juice as part of your diet will give you an excellent dose of beneficial nutrients such as antioxidants, potassium, Vitamin K, folate, and more.
Scientific research confirms that pomegranate juice can lead to a wide range of health benefits.
As mentioned above, it can help fight cancer, lower high blood pressure, support a healthy heart, improve osteoarthritis, boost memory, and reduce inflammation thanks to its high content of antioxidants.
It is also a clear winner among other fruit juices and definitely earns the title of the #1 healthiest juice in the world!
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