Health Benefits of Pomegranate Juice

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    Pomegranate juice boasts a range of health benefits. Read on to learn more.

    People have been eating pomegranates for thousands of years. These fruits – round, red, and juicy – are immediately recognizable and have been gaining popularity in recent years. That’s because they’re absolutely packed with nutrients and can support a range of amazing health benefits.

    A tasty and popular way to enjoy the benefits of pomegranates is to drink pomegranate juice. Indeed, pomegranate juice has more nutritive value than most other fruit juices on the market. Unless you are allergic to pomegranate, it’s considered safe and healthy to drink 8-12 ounces of pomegranate juice every day. Add some pomegranate juice to your morning routine with your breakfast or have some with your dinner – that’s totally your call. Either way, your body will thank you for it.

    Nutrient Content of Pomegranate Juice

    Here’s probably the most important thing to know about pomegranate juice – it’s loaded with essential nutrients. According to the United States Department of Agriculture, pomegranates contain vitamin E, vitamin K, magnesium, and more. Pomegranate juice is also rich in vitamin C, making it especially helpful for supporting immune health and promoting healthy blood flow. Pomegranates are also rich in antioxidants, which play an essential role in fighting harmful free radicals that can contribute to health issues. Pomegranate juice has even been found to have three times more antioxidants than green tea, which is pretty popular for its own antioxidant properties!

    Health Benefits of Pomegranate Juice

    Now that you understand that pomegranate juice is full of nutrients and minerals, let’s take a look at some of the specific health benefits associated with drinking it.

    Promotes heart health

    As mentioned, pomegranate juice is rich in vitamin C. One important function of vitamin C is helping the body produce nitric oxide, which in turn helps support healthy blood flow throughout the body. Healthy blood vessels and healthy blood flow are essential for heart health.

    Moreover, pomegranate juice is packed with polyphenols, vitamins, minerals, and antioxidants, all of which serve to promote a healthy body. Animal studies report that pomegranate juice may contain “cardioprotective properties” that protect and enrich heart health.

    Supports digestive health

    Since all the nutrients your body receives have to pass through the digestive system, it’s critically important that your digestive system be healthy and functioning properly. Your gut health is inextricably tied to the health of the rest of your body. If you’re looking to support digestive health, pomegranate juice may be part of your solution. Animal studies and test-tube studies alike have found that pomegranate can help increase levels of so-called “good bacteria” in the gut, which in turn buttresses the health of the whole gut microbiome.

    On top of everything else, per the findings of this study, pomegranate juice can also support digestive health and wellness. There are a number of animal studies – including this one – that suggest pomegranate can support gut health. And furthermore, test-tube studies have found that pomegranate can help boost levels of good bacteria in the gut. This study, moreover, found that pomegranate can support healthy digestion.

    Boosts mental clarity

    Since pomegranate juice is so rich in antioxidant content, it can help guard your brain against issues resulting from oxidative stress. It’s no stretch, then, to suggest that pomegranate juice can lead to increased mental clarity. Take this study, for example, which examined the effects of pomegranate on the mental function of middle-aged adults – the study found that the group that consumed pomegranate had improved memory compared to the placebo group.

    Encourages healthy skin

    This in-vitro study of phenolic-rich pomegranate peel extract found evidence to suggest that it may be “promising for skin hyperpigmentation treatment” – a good sign for those looking to boost skin health! This study likewise found that pomegranate extract can help address damage caused by harmful UV rays. In general, there’s a need for more research on pomegranate and skin health, though initial findings are encouraging.

    Boosts immune system

    When you see the terms “antioxidants” and “vitamin C” side by side you probably think of the immune system. Pomegranate juice is rich in both. Its rich antioxidant content, in particular, can help the immune system by managing oxidative stress.

    Pomegranate Juice and Physical Performance

    Pomegranate juice, with all the benefits it offers, can also help people enhance their physical performance.

    Exercise endurance and sports performance

    This study looked at the effects of pomegranate extract on physical performance of trained cyclists engaged in an endurance trial. The study looked at two benchmarks – the time it took cyclists to reach exhaustion and the time it took cyclists to reach their ventilatory threshold. Perhaps unsurprisingly, the cyclists who consumed the pomegranate extract performed better than the placebo group, taking longer total time to reach exhaustion and taking longer to reach the ventilatory threshold. The findings of this study strongly suggest a connection between pomegranate consumption and increased endurance and sports performance.

    Muscle recovery and sleep promotion

    Another important part of anyone’s exercise routine is making sure your muscles can properly recover. According to this study, pomegranate can help enhance muscle recovery, which in turn can boost physical performance overall. The same study also found that pomegranate can help support proper sleep, an essential component in recovery and endurance.

    Benefits of Pomegranate Juice During Pregnancy

    Taking care of your health is especially important during pregnancy. This study found that the nutrients found in pomegranates, including iron, can support placenta health. Pomegranate juice can also support a healthy pregnancy through managing oxidative stress.

    Pomegranate Juice and Weight Loss

    Pomegranate juice does not in itself cause weight loss – and that’s true of just about anything you consume. A healthy weight management strategy should include exercise, adequate sleep, and stress management. It’s also important to consume a healthy, varied, nutrient-rich diet.

    Pomegranate Juice and Oral Health

    Believe it or not, pomegranate juice can also support oral health and hygiene! Still, it’s important to remember that the best way to promote oral health is through brushing, flossing, and regular dental visits.

    Dental plaque prevention

    This study found that pomegranate extract is active in fighting and preventing dental plaque.

    Maintaining healthy teeth and gums

    This study found that a pomegranate-containing mouth rinse had a pronounced “antiplaque effect,” with researchers suggesting that longer-term studies are warranted. This study even found that pomegranate can be a “suitable storage medium” for avulsed teeth.

    Side Effects & Precautions

    Side effects from pomegranate juice are highly uncommon. If you happen to be allergic to pomegranates, though, you should avoid drinking pomegranate juice.

    Furthermore, people with low blood pressure should talk to a medical professional about pomegranate consumption, since pomegranates have shown potential for further reducing blood pressure.

    As with anything, you’ll want to consume pomegranate juice in moderation. Generally speaking, 8-12 ounces per day is considered safe.

    And here’s something very important to consider: When choosing a pomegranate juice, you’ll want to choose one that is 100% juice – which is to say, you’ll want to avoid a brand that’s loaded up with unhealthy added sugars.

    The Bottom Line

    Pomegranate juice can be a healthy addition to most any diet, as long as you drink it in moderation and don’t have pomegranate allergies. Pomegranates are packed with vitamins, nutrients, and minerals that are essential for allowing our bodies to function at a high level. Their rich antioxidant properties, moreover, help our bodies by managing free radicals.

    Numerous studies have demonstrated pomegranate’s many health benefits, some of which include: promoting heart health, supporting digestive health, boosting mental clarity, encouraging healthy skin, boosting immune health, enhancing exercise endurance and sports performance, supporting oral health, and supporting healthy pregnancies. If you have any additional questions about whether pomegranate juice is right for you, you can always talk to a medical professional or a registered dietitian.

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    Dr. Carla Montrond Correia ND, CNS
    Medical Content Manager
    Dr. Montrond-Correia is a licensed naturopathic physician and a certified nutrition specialist (CNS). She holds degrees from University of Bridgeport, Georgetown University, and University of Saint Joseph, and supplemented her education with internships in the health and wellness space. She's focused on research, herbal medicine, nutrigenomics, and integrative and functional medicine. She makes time for exercise, artistic activities, and enjoying delicious food.
    William Glidden
    Freelance Contributor
    Billy Glidden is a writer with more than a decade of experience. He holds an MFA from the Bennington Writing Seminars and has worked in nonprofit, corporate, and political communications.