Pomegranate Juice: The Healthiest Juice on the Planet?

April 16, 2024

Do you know what beverage comes from fruit seeds and in just small amounts has been shown to make incredibly positive impacts on human health? I’m talking about pomegranate juice — that naturally sweet, ruby red liquid that comes from pomegranate seeds and is loaded with impressive pomegranate health benefits just like its source.

Pomegranates have been shown to prevent and naturally treat everything from inflammation and high cholesterol to high blood pressure and hyperglycemia.

Juice made from pomegranates is an antioxidant powerhouse that’s said to even trump red wine and green tea. With proven anticancer fighting abilities as well as antioxidant and anti-inflammatory effects, it’s no wonder this fruit juice has such a great reputation.

Let’s look at how pure and potent 100 percent pomegranate juice, in small amounts, might be much more than a tasty fruit-sourced beverage.

What Is Pomegranate Juice?

Pomegranate or pom juice comes from pomegranates. The pomegranate (Punica granatum) is a fruit-producing deciduous shrub or small tree in the Lythraceae family.

Pomegranates are native to southeastern Europe and Asia. After being cultivated in Spain, it’s believed that pomegranates were brought to Mexico and California in the 16th century by missionaries.

One large pomegranate typically makes somewhere between a quarter and half cup of juice. Just like the seeds of the fruit itself, fresh pomegranate juice made from the seeds is impressively nutritious.

A one-cup serving of pomegranate juice (about 249 grams) contains approximately:

Calories: 134
Total Carbohydrates: 32.6 g
Fiber: 0.2 g
Sugar: 31.4 g
Total Fat: 0.7 g
Saturated Fat: 0.2 g
Polyunsaturated Fat: 0.1 g
Monounsaturated Fat: 0.1 g
Trans Fat: 0 g
Protein: 0.4 g
Sodium: 22.4 mg (1% DV*)
Vitamin K: 25.9 mcg (22% DV)
Folate: 59.8 mcg (15% DV)
Potassium: 533 mg (11% DV)
Copper: 0.1 mg (11% DV)
Manganese: 0.2 mg (9% DV)
Vitamin E: 0.9 mg (6% DV)
Vitamin B6: 0.1 mg (6% DV)
Magnesium: 17.4 mg (4% DV)
Niacin: 0.6 mg (4% DV)
Calcium: 27.4 mg (2% DV)
Phosphorus: 27.4 mg (2% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Health Benefits

1. Helps Fight Cancer

The extracts of pomegranate fruit contain polyphenols and other compounds that have been shown in scientific studies to have antiproliferative, pro-apoptotic and anti-inflammatory effects in prostate, lung, breast and other cancers.

In simpler terms, this means that pomegranate has been shown to inhibit the spread of cancer cells, encourage the death of cancer cells and discourage inflammation, three major and vital aspects of successfully fighting against any cancer in the body.

A 2014 study conducted by the University of Albany demonstrated how pomegranate extract can specifically inhibit the spread of MCF-7 breast cancer cells.

Pomegranate juice has also shown itself to be especially helpful for prostate cancer. The results of the first clinical trial of pomegranate juice in patients with cancer of the prostate was published in the journal Clinical Cancer Research in 2006. The subjects of this trial were men who had already undergone surgery or radiation to treat their cancer.

These subjects were given eight ounces (one cup) of pomegranate juice daily until there was cancer progression. The researchers found that prostate-specific antigen (PSA) doubling time was significantly prolonged in the subjects taking the treatment.

This is significant since PSA is a blood marker for prostate cancer, and PSA doubling time is used to determine the life expectancy of a prostate cancer patient. Thus, the lower the PSA doubling time, the better the outlook, according to research published by Harvard Medical School.

In 2012, another study found that pomegranate extract weakened human prostate cell proliferation in vitro. Combined, all this research shows pomegranate’s abilities as a cancer-fighting food.

2. Can Decrease Hypertension

Pomegranate juice has a high antioxidant capacity, and scientific research has demonstrated that it can help lower high blood pressure. A meta-analysis published in 2016 reviewed numerous studies of pomegranate juice and its effect on blood pressure.

Overall, this meta-analysis concludes that there appears to be “consistent benefits of pomegranate juice consumption on blood pressure.” The researchers also add, “This evidence suggests it may be prudent to include this fruit juice in a heart-healthy diet.”

3. Boosts Heart Health

Since juice from pomegranate is so good for systolic blood pressure, it’s not surprising that this delicious beverage is also excellent for heart health. It contains antioxidants at higher levels than many other fruit juices, which is why it can be so helpful to the heart.

Research published in Clinical Nutrition studied pomegranate juice consumption by patients with carotid artery stenosis, which is a narrowing of either of the two key arteries located in the front of the neck, through which blood from the heart goes to the brain.

Participants who consumed this beneficial juice lowered their blood pressure by more than 12 percent and had a 30 percent reduction in atherosclerotic plaque. Participants who did not drink the juice actually saw their atherosclerotic plaque increase by 9 percent.

Overall, the study found that juice consumption reduced plaque in the carotid artery as well as lowered blood pressure and LDL oxidation.

4. Relieves Osteoarthritis

Osteoarthritis is among the most prevalent forms of musculoskeletal disorders that lead to joint degeneration.

Studies have suggested that juice from pomegranate seeds may play a protective role by decreasing cartilage inflammation. This protective ability has been attributed to the juice’s high antioxidant content.

A 2016 study looked at the effects of this juice on 38 patients with osteoarthritis in their knees. Some of the patients drank pomegranate seed juice for six weeks, while the other patients drank a control substance.

The researchers noted that juice consumption not only improved physical function and stiffness, but it also increased antioxidant status while decreasing breakdown cartilage enzymes.

5. Improves Memory

Studies have shown that juice from pomegranates can be helpful when it comes to improving memory. The polyphenols found in the juice have been shown to be neuroprotective.

One 2013 study randomly assigned subjects to drink eight ounces of either pomegranate juice or a flavor-matched placebo drink for a total of four weeks.

The subjects were older with age-associated memory complaints. The researchers found that the 28 subjects with memory complaints who drank eight ounces (one cup) of pomegranate juice per day significantly improved markers of both verbal and visual memory.

The researchers concluded that the juice appears to increase memory function through task-related increases in functional brain activity.

There is some scientific evidence from animal studies indicating that pomegranate can also help fight Alzheimer’s disease, making this juice a beneficial brain food.

6. Provides Lots of Antioxidants

Pomegranate juice is loaded with health-promoting and disease-fighting antioxidants, and pomegranates are some of the top high-antioxidant foods that fight free radicals and oxidative stress.

The juice of pomegranates contains a tannin called punicalagin as well as polyphenols, anthocyanins, ellagic acid derivatives and hydrolyzable tannins. These are all very powerful antioxidants that support the use of pomegranate juice for skin and overall health.

A study published in the Journal of Agricultural and Food Chemistry actually found that commercial pomegranate juices showed an antioxidant activity three times higher than red wine and green tea.

The antioxidants were actually higher in commercial juice made from the whole pomegranate than in juice from the seeds alone. This is most likely due to the fact the rind of the pomegranate also gets processed in the commercial pomegranate juices, which adds additional antioxidants, specifically tannins.

7. Fights Inflammation

Inflammation has been found to be associated with just about every health condition. Pomegranates and pomegranate juice are known to have potent anti-inflammatory abilities.

A 2013 in vivo study published in Evidence-based Complementary and Alternative Medicine demonstrated the juice’s significant anti-inflammatory activity in the gut. In vivo studies performed on the whole fruit, juice, peel and flowers of pomegranate also revealed anti-ulcer effects in a variety of animal models.

Another study conducted with type II diabetics also showed pomegranate juice’s ability to lower inflammation.

Researchers found that 250 milliliters of juice per day for 12 weeks lowered the inflammatory markers in the diabetic subjects. Specifically, the intake of juice lowered hs-CRP by 32 percent and interleukin-6 by 30 percent.

8. Supports Digestion

Research shows that pomegranate juice exhibits a prebiotic effect, “resulting in the increased bio-accessibility of phenolic compounds and ensuring the survival of lactic acid bacteria (which may be due to metabolism of the ellagitannins, epicatechin, and catechin).”

In addition, a study published in 2023 found that pomegranate extract can promote intestinal mucosal healing and benefit gut bacteria. In fact, it helped boost “the recovery phase of colitis, promoting a complete restoration of the intestinal barrier with the regeneration of the mucus layer, as also demonstrated by the absence of bacterial spread into the mucosa and the enrichment of crypt-associated fibroblasts.”

This led the researchers to believe pomegranate extract can help with IBD, likely due to the polyphenol content it provides.

9. Aids Endurance and Sports Performance

A 2019 randomized, doubled-blinded, placebo-controlled, balanced, crossover trial involving trained cyclists sought out to determine if pomegranate extract could benefit the performance of the cyclists. Twenty-six participants were included, divided into either the pomegranate group or placebo group.

It took the extract group longer to reach exhaustion and their ventilatory threshold 2, which is “an important indicator of exercise intensity tolerance.” This led the researchers to determine that pomegranate extract, “after a prolonged submaximal effort, may be effective in improving performance outcomes at maximal effort and might help to restore force in the damaged muscles.”

Further research reveals that “the existing evidence suggests that POM supplementation has the potential to confer antioxidant and anti-inflammatory effects during and following exercise, to improve cardiovascular responses during exercise, and to enhance endurance and strength performance and post-exercise recovery.”

10. Displays Antibacterial Activity

Several studies have examined the antimicrobial, antibacterial and antiviral abilities of pomegranate juice, showcasing promising results. For instance, it can help protect against:

11. Could Improve Fertility and Sexual Performance

Seventy men with semen quality issues participated in a 2014 prospective, randomized, controlled, double-blinded trial to determine if pomegranate and galangal could improve sperm outcomes. The subjects either took tablets that had pomegranate extracts and freeze-dried rhizome extracts of galangal or a placebo.

Those who took the extract saw a greater increase in number of motile sperm than the placebo group (62% increase vs. 20% increase). The study authors noted that the “findings may help subfertile men to gain an improved amount of motile ejaculated sperm by taking tablets containing preparations of pomegranate fruit extract and rhizome of greater galangal.”

It also shows potential to improve erectile dysfunction in men and benefit female fertility by combating oxidative stress.

12. Helps Manage or Prevent Diabetes

It appears pomegranate juice is beneficial for diabetics in managing symptoms associated with the disease. For instance, 10 healthy subjects and 10 non-insulin-dependent diabetics saw “reduced serum lipid peroxides and thiobarbituric acid reactive substances levels by 56% and 28%, respectively,” in a study testing the juice’s effects for diabetics.

Another trial had 40 type 2 diabetics consume 50 grams of concentrated pomegranate juice daily for four weeks. While the changes in most health markers weren’t significant, good cholesterol did increase from the baseline. As such, researchers determined the juice “appears to have favorable effects on some markers of subclinical inflammation, and to increase plasma concentrations of antioxidants in patients with type 2 diabetes.”

It also seems to have a positive effect on liver enzymes and insulin resistance in diabetics, and it’s even been found to ameliorate insulin resistance, enhance B-cell function and lower fasting serum glucose in type 2 diabetic patients. The malic acid content is believed to help with these functions.

However, some research has also shown a lack of efficacy on insulin sensitivity, levels and glucose management when supplementing with pomegranate.

13. Repairs Wounds

In vitro studies confirm the wound-healing effects of this fruit juice, and animal studies have revealed similar results. It appears it can help regenerate cells to help heal wounds.

Comparisons

There are a lot of fruit juices that come from fruits that are easy to eat, like oranges and grapes. Pomegranates, unfortunately, are not so easy to eat at all. People are always wondering how to eat a pomegranate, how to cut a pomegranate and how to open a pomegranate.

The healthiest choice is taking the time and effort to eat fresh pomegranates, but it’s also nice that the juice eliminates all that questioning and work. The juice definitely makes it easy to get the benefits of pomegranate on a more regular basis.

A UCLA study ranked the top 10 healthiest juices and other beverages. Guess who the winner was … yes, it was pomegranate juice.

All of the juices studied were rich in polyphenols, but pomegranate came out on top. The researchers ranked the antioxidant content of the juices (and other beverages) according to the following criteria: antioxidant potency, ability to inhibit LDL oxidation and total polyphenol content.

The juices were ranked in the following order:

Pomegranate juice
Concord grape juice
Blueberry juice
Black cherry juice
Açaí juice
Cranberry juice
Orange juice
Apple juice

Additionally, when it comes to antioxidant capacity, pomegranate juice was found to be at least 20 percent greater than any of the other beverages tested.

Other healthy drinks include:

Dosage

For adults, there is no standard recommended does for pomegranate juice, but generally speaking, having eight to 12 ounces of pomegranate juice each day is a safe and healthy amount for most people.

Just always make sure you’re drinking 100 percent pure pomegranate juice with zero grams of added sugar.

For other conditions, the following amounts of pomegranate juice have been used:

Atherosclerosis: 1.7 ounces per day
Prostate cancer: 8 ounces per day

Fresh pomegranate seeds or juice usually keeps in the refrigerator for up to five days. If you can’t finish the juice within five days, you can freeze it so it retains its flavor and color.

Side Effects and Drug Interactions

Most people don’t experience negative pomegranate juice side effects from normal consumption. Most people can also tolerate drinking pomegranate juice on an empty stomach, but be sure to consume it in moderation. It is possible to be allergic to pomegranates.

It’s important for everyone not to overdo it on any juice, including pomegranate, because of the sugar content, but diabetics should be especially cautious. Speak with your doctor before making pomegranate juice a part of your diet if you’re diabetic.

If you tend to have low blood pressure, it’s important to know that drinking this juice may lower blood pressure a small amount. Since pomegranate can affect blood pressure, it’s best to avoid pomegranate products at least two weeks before any surgery.

Juice from pomegranate seeds may also interact with medications similarly to grapefruit juice, making some medications less effective. Speak with your doctor before consuming pomegranate juice if you any ongoing health issues or take any of the following medications:

ACE inhibitors, including Benazepril (Lotensin), Captopril (Capoten), Enalapril (Vasotec), Fosinopril (Monopril), Lisinopril (Zestril) and Ramipril (Altace)
Blood pressure medications
Statins used to lower cholesterol, including Atorvastatin (Lipitor), Fluvastatin (Lescol), Lovastatin (Mevacor), Pravastatin (Pravachol), Rosuvastatin (Crestor) and Simvastatin (Zocor)
Blood thinners (anticoagulant medication) like Warfarin (Coumadin)

Final Thoughts

It’s true that pomegranate seeds provide you with all the benefits of pomegranate juice but with less sugar and more fiber. It’s worth the effort to eat fresh pomegranate seeds when you can. However, the juice can be used to get the benefits of this nutritious fruit more easily.
Stick with 100 percent pure pomegranate juice in small amounts. That way you won’t overdo it when it comes to the natural sugar found in the juice, but you will get a great dose of key nutrients like vitamin K, potassium and folate.
Science confirms that juice from pomegranate really is quite impactful when it comes to your health. For instance, it’s been shown to help fight cancer, decrease hypertension, boost heart health, relieve osteoarthritis, improve memory and fight inflammation, in large part to its antioxidant content. It also beats out a lot of other fruit juices (and common beverages) for the title of “healthiest fruit juice.”

Pomegranate Juice: The Healthiest Juice on the Planet?

What Is Pomegranate Juice?