Pomegranate Juice Benefits, Nutrition, Side Effects & More

Pomegranate Juice Benefits

Pomegranate Juice

Pomegranate juice is made from the fruit of the pomegranate. Pom juice is polyphenol-rich with higher levels of antioxidants and anti-inflammatory activity. It’s free-radical fighting antioxidants. Drinking pomegranate juice improves blood flow and heart health, improves memory, protects cells from damage, prevents cancer or reduces the risk, reduces fatty liver in type 2 diabetes, and reduces inflammation. 
Pomegranate juice is also a great source of vitamin C, which can improve skin texture and brightness. Pomegranate juice is potential effects on arthritis. Some people can have allergic reactions to pomegranate juice. Excessive consumption of pomegranate juice can cause many disorders such as nausea vomiting abnormal pain and diarrhea.

How To Make Pomegranate Juice



  • 4 to 5 fresh and large pomegranates
  • Small sharp knife

Pomegranate Juice Instructions

  • To make your homemade pomegranate juice you first want to deciduous to blend your pomegranate.
  • Firstly, use a knife to cut around and remove the crown of the pomegranate. Then make shallow, vertical cuts along the ridges on the outside of the pomegranate. Place your thumbs into the top and gently pry open the section, which will open naturally like the petals of a flower.
  • Then, place the pomegranate into a bowl of water and peel it there. Manually remove the membrane from the bowl and discard, it since we no longer need it. Peel will not be used for the preparation of pomegranate juice as well.
  • Drain the water through a sieve from the bowl to separate the seeds. 
  • After the water is drained, transfer your pomegranate seeds to a blender, blend until smooth.
  • Then, transfer the crushed seeds from the blender into a sieve and, press the mixture with a tablespoon, squeeze as much pomegranate juice as you can.
  • The best way to serve freshly prepared pomegranate juice is immediate.

Are Pomegranate Juice Good For You

Pomegranate juice can reduce macrophage oxidative stress, free radicals and lipid peroxidation. Moreover, pomegranate fruit extract inhibits cell growth and induces apoptosis, which may lead to its anticarcinogenic effects. In addition, the induction of some inflammatory markers is inhibited and their production is blocked through ellagitannins.↗️

The use of pomegranate extract and flowers showed a significant reduction in wound area and increased well-organized bands of collagen, fibroblasts and some inflammatory cells.↗️

Pomegranate fruit by-products or residues (seeds, pomace and peel) have been reported to contain bioactive compounds, including phenolic and polyphenolic compounds, dietary fiber, complex polysaccharides, minerals, vitamins, etc. Pomegranate’s antioxidant, antimicrobial potential or as a substitute for fat and protein can be used as a functional ingredient or food additive in various muscle food products.↗️

Pomegranate Juice Nutrition

According to the USDA nutrition, ( 100 g ) of pomegranate juice serves:
  • Calories: 83 kcal
  • Total Fat: 1.17 g
  • Protein: 1.67 g
  • Total Carbohydrates: 18.7 g
  • Sugar: 13.7 g
  • Dietary Fiber: 4 g
  • Sodium: 3 mg
  • Potassium: 236 mg
  • Iron: 0.3 mg
  • Vitamin B6: 0.075 mg
  • Magnesium: 12 mg
  • Calcium: 10 mg

Pomegranate Juice Benefits


Pomegranate juice is polyphenol-rich with higher levels of antioxidants and anti-inflammatory activity. It’s free-radical fighting antioxidants. Antioxidants reduce oxidative stress and protect cells from damage.

Pomegranate Juice Cancer Prevention

Drinking pomegranate juice prevents cancer or reduces the risk. Pomegranate juice can fight prostate cancer and kill cultured Cancer cells.
According to WebMD, scientists found that certain components of pomegranates may prevent and even slow the growth of certain types of breast cancer. 
Pomegranate fruit can be used in the treatment of human prostate cancer because it can inhibit cell growth and induce apoptosis. This leads to induction of pro-apoptotic proteins and down-regulation of anti-apoptotic proteins. Moreover, polyphenols in pomegranate may help prevent the growth of cancer cells associated with prostate cancer.↗️
“Phytochemicals ( found in pomegranates ) suppress estrogen production of breast cancer cells and growth of estrogen-responsive tumors”, researcher Chuan Chen, Ph.D. stated.
The ellagitannins and urolithins released in the colon after consuming large amounts of pomegranate juice can reduce the risk of developing colon cancer by inhibiting cell proliferation and inducing apoptosis.↗️

Inflammatory conditions

Pomegranate fruit juice has profound effects on chronic inflammatory diseases (CIDs) such as inflammatory bowel disease (IBD), rheumatoid arthritis (RA), metabolic and cardiovascular disorders, and other inflammation-related conditions. Fruits rich in polyphenols, such as pomegranates, have been shown to have health benefits relating to their antioxidant and anti-inflammatory properties. Pomegranate juice can be used to effectively treat IBD, and as an anti-inflammatory agent to treat CID.↗️

It’s full of Vitamins

pomegranate juice is a good source of vitamin C, vitamin E, folate, potassium, and vitamin K. Vitamin C help keep your blood vessels, bones, and ligament in supreme condition, just as vitamin K, to support solid blood thickening and assisting wounds with mending.

Heart Health

pomegranate juice contains antioxidants that are thought to give a few heart-protecting benefits, including lessening low thickness lipoprotein ( LDL, or bad ) cholesterol.

A study published in the Journal of Nutritional Science found that pomegranates have high antioxidant capacity due to the presence of large amounts of polyphenol components, especially tannins, anthocyanins and ellagic acid derivatives, which can reduce cardiovascular risk.

A study published in the Rambam Maimonides Medical Journal showed that pomegranates are a source of some very powerful antioxidants (tannins, anthocyanins) that are also considered powerful anti-atherogenic agents. The combination of above unique variety of pomegranate polyphenols provides a wider spectrum against various types of free radicals. In fact, pomegranate is superior to other antioxidants in protecting low-density lipoprotein (LDL, “bad cholesterol”) and high-density lipoprotein (HDL, “good cholesterol”) from oxidation, and as a result, it reduces the development of atherosclerosis and consequent cardiovascular events.

Hyperglycemia causes oxidative stress in diabetes mellitus, which is a major factor in the pathogenesis of cardiovascular disease. Pomegranate extract, due to its polyphenol-rich antioxidants (oleanolic, ursolic, and gallic acids), may prevent cardiovascular complications by decreasing LDL, increasing HDL, serum paraoxonase 1 stability and activity, and nitric oxide production.↗️

Lower Blood Pressure

pomegranate juice is great at helping to control your blood pressure, as it lowers your systolic and diastolic blood pressure. According to the findings of phototherapy research, drinking 150 ml of juice for two weeks can significantly reduce blood pressure.
Pomegranate has been reported to reduce inflammation, lipid peroxidation, oxidative stress and insulin resistance. Some studies have shown that pomegranate juice lowers blood pressure in hypertensive and normotensive populations. Pomegranate juice consumption helps lower systolic blood pressure in hypertensive patients.↗️

Improve Memory

pomegranate juice may improve learning and memory. Pomegranate juice can help boost memory and may also help fight Alzheimer’s disease. The journal Neurobiol Dis published this study.
Pomegranate juice contains polyphenols, which have antioxidant properties, and improve memory by protecting the brain from oxidative stress and inflammation. Pomegranate juice may have positive effects on memory. A study published in the Journal of Agricultural and Food Chemistry found that polyphenols, an important compound found in pomegranate juice, improved spatial memory in rats.
Alzheimer’s disease (AD) is a progressive neurodegenerative disorder and the most common form of dementia characterized by a progressive decline in memory, behavior and cognitive functions in the elderly population. 4% Pomegranate in the treatment of Alzheimer’s disease may be associated with prevention of oxidative stress by the presence of active phytochemicals in AD.↗️

Sexual Performance & Fertility

pomegranate juice contains antioxidants which make it extremely effective at helping to aid in improving fertility. Pomegranate juice helps to relieve oxidative stress. Oxidative stress has been linked to sperm dysfunction as well as decreased fertility in women. Help to improve the health of the placenta and also help to relieve any oxidative stress that it may go through during pregnancy. 

Pomegranate juice improves epididymal sperm concentration, spermatogenic cell density, and seminiferous tubule diameter and sperm motility. Furthermore, animal studies have shown that pomegranate juice improves antioxidant enzyme activity in both plasma and sperm of rats.↗️

Relieve Arthritis

pomegranate juices can relieve osteoarthritis pains due to its anti-inflammatory properties. Osteoarthritis (OA) is a common form of musculoskeletal disorders that leads to joint degeneration and has a major impact on patients’ quality of life. Experimental and in vitro studies have suggested a protective role of pomegranate juice (PJ) as a rich antioxidant source in mitigating cartilage inflammation. According to the results of this clinical trial, consumption of pomegranate juice can improve physical performance and stiffness, reduce the breakdown of cartilage enzymes, and increase antioxidant status in patients with knee osteoarthritis.↗️

Skin Healthy

pomegranate juices on hair growth and improve skin texture and brightness. Pomegranate juices have several benefits for the health of the skin.  Pomegranates are a rich source of antioxidants, including vitamin C and polyphenols, which help protect the skin from damage caused by free radicals and damage that can cause signs of aging, such as fine lines, wrinkles, and dark spots.
A study published in the Journal of Agricultural and Food Chemistry found that exposure to ultraviolet (UV) radiation is associated with several acute and chronic conditions, including sunburn, edema, hyperplasia, immunosuppression, photoaging, and skin cancer. Pomegranate extract can help protect the skin from UV damage, which can lead to premature aging and skin cancer.
A study published in the Journal of Ethnopharmacology found that pomegranate extract has powerful anti-inflammatory properties, which may play an important role in soothing irritated skin and reducing redness.
A study published in the Journal of Cosmetic Dermatology found that pomegranate extract can help skin look younger and brighter by improving skin hydration and barrier function.
Pomegranate juices contain punicic acid, an omega-5 fatty acid, which has anti-inflammatory properties and can help soothe irritated skin and improve skin hydration, resulting in youthful-looking skin.

Pomegranate Juices Manage Diabetes

The pomegranate juices may help decrease insulin resistance and lower blood sugar. Some studies have shown that pomegranate juices can help lower blood sugar levels, improve insulin sensitivity, and reduce oxidative stress, all of which contribute significantly to diabetes management.

Pomegranate Juices Physical Activity

pomegranate juices are a natural alternative to any sports drinks or other performance-enhancement substances athletes may take. Pom juices help you to recover quicker after strength training.
Pomegranate extract (PE) has efficacy for performance and post-exercise recovery in active populations. Efficacy of pomegranate extract and post-exercise muscle recovery and force restoration after prolonged submaximal effort. Improving performance and post-exercise force recovery Pomegranate extract (PE) may be effective in improving performance outcomes at maximal effort, after prolonged sub-maximal exertion, and may help restore strength to damaged muscles.↗️

Good For Digestion

pomegranate juices rich in fiber is good for digestion. It can help to detox & flush out any toxins, and ulcerative colitis & can also help to reduce any irritation or inflammation in your gut. Pomegranate juices are a good source of antioxidants, especially polyphenols, and anthocyanins, which help protect the body against oxidative stress and inflammation. It shows beneficial effects on digestive health as it helps reduce oxidative stress in the gut, which can damage the digestive system over time.

Another important component of pomegranate juices is fiber which helps in regular bowel movements and relieves constipation, which is a common digestive process. In addition, fiber can help feed the good bacteria in the gut, making it an important mechanism for maintaining a healthy gut microbiome.

The vitamins and minerals in pomegranate juices, such as vitamin C and potassium, maintain digestive health. Vitamin C helps maintain a healthy immune system, which is important for preventing digestive problems caused by infection or inflammation. Potassium, on the other hand, helps to balance fluids in the body and prevent digestive problems such as bloating and gas.

Pomegranate Juice Side Effects

  • Pomegranate juices is potential effects on arthritis. Some people can have allergic reactions to pomegranate juice.
  • Excessive consumption of pomegranate juices can cause many disorders such as nausea vomiting abnormal pain and diarrhea.
  • The Memorial Sloan Kettering Cancer Center says people with diabetes should be careful about eating pomegranates because of their sugar content.

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