More than a hundred edible ruby-red seeds known as arils can be found inside each pomegranate, giving them their sweet-tart flavor. They’re also rich in antioxidants, which can help reduce inflammation in the body.

Antioxidant activity in pomegranate juice is three times higher than in red wine or green tea. Blood pressure and levels of dangerous LDL cholesterol are lowered by the juice, according to research.

Pomegranate Nutrition Facts

  • Water accounts for 78% of the Pomegranate’s weight in dry matter. Dietary fiber accounts for 4 grams of the 19 grams of carbohydrates in this serving.
  • The seeds retain their fiber content, which accounts for 20% of the daily recommended intake. For a 10-gram portion, it packs in a respectable 83 calories.
  • There are different phytochemicals in pomegranates, such as polyphenols. To lessen the fruit’s phenolic activity, however, it must be processed and pasteurized before use.
  • Punicalagin, or ellagitannins, are found in pomegranates. This fruit distinguishes itself from the rest because of the abundance of powerful anti-oxidants it contains. In comparison to green tea and red wine, pomegranate has three times as many antioxidants.
  • Pomegranate peel extracts are essential preservatives and nutritional supplements. Polyphenols, catechins, and condensed tannins are found in abundance in these foods.
  • Punicic acid-rich oil is produced by pressing the fruit’s seeds. Good fat makes up roughly 65 percent of what goes into cooking oil. These fats have numerous health advantages.
  • Vitamin K, C, and folate (B9) all have high concentrations. In addition, this fruit has a large amount of vitamin E. On top of all of that, there is pantothenic acid and the B vitamins.
  • Manganese, phosphorus, potassium, and zinc are abundant in pomegranates’ mineral content. Iron and calcium, both at extremely small concentrations, are also included in the analysis.
  • In terms of the daily value, vitamin C contributes 12 percent and vitamin K 16 percent.

What are the benefits of pomegranate juice?

pomegranate juice

Pomegranates are not only delicious, but they also provide a slew of health benefits. Pomegranate juice benefits include, but aren’t limited to:

1. Pomegranates may help in the cancer fight

Pomegranates may support the fight against prostate and breast cancer, according to certain studies.

Pomegranate fruit extract appears to reduce the progression of prostate cancer in a small 2021 research. If the results are restricted to persons with a specific genotype, as one 2017 analysis implies, this could be very promising as a starting point for further research.

Researchers in 2021 also studied the effects of different pomegranate varietals on breast cancer cells. It found a few that can target cancerous cells and slow down their growth. However, we still need a lot more large-scale investigations on humans to confirm these benefits.

2. Enhance Your Memory

Polyphenols, which are abundant in pomegranate juice, have been shown to boost memory. Pomegranate juice drinkers outperformed those who drank a placebo on memory tests in recent research. Pomegranate juice or one of these smoothies will help if you’re having trouble remembering things these days.

3. Strengthens one’s capacity to exercise out


Pre-workout nourishment is always a good idea. Pomegranate seeds are a great snack. Natriuretic oxide (NO), which helps open up and boost blood flow to the body’s tissues, is a byproduct of eating pomegranates. Muscles receive more oxygen and other nutrients when blood flow increases. Pomegranate has been shown to reduce running fatigue in a study.

4. Inflammation and Infection

Pomegranate has been linked to a reduction in chronic inflammation, according to a systematic review. This could make it useful in treating diseases including rheumatoid arthritis and inflammatory bowel illness (RA). There is a need for larger and better-designed studies, though.

Your immune system’s response to infection includes inflammation. Pomegranate juice has been shown in several studies to help fight infections. Dialysis patients were found to:

  • Infection-related hospitalizations are reduced
  • A drop in inflammatory signs and symptoms

5. Reduces heart disease risk

As pomegranates are rich in antioxidant chemicals, they are good for our health because they protect not only our cells but also substances like cholesterol. As a result, regular consumption of pomegranate may help lower the chance of developing atherosclerosis.

Pomegranate juice, in the form of 150 ml daily doses, was studied in 2013 to see if it may lower blood pressure in patients with high blood pressure (hypertension). Pomegranate juice may enhance blood flow to the heart in patients with coronary heart disease, according to a 2005 study. There is still a long way to go before researchers can establish a direct link between the two conditions.

6. Bone health may be improved

Pomegranate eating appears to reduce bone loss in mice in two research from 2014 and 2015, however, human trials have not yet confirmed this. Pomegranate juice and seed extract, according to the research, may be beneficial to women in their mid to late-forties who are going through menopause.

7. Helps to maintain a youthful appearance

Pomegranate ellagitannins are converted to urolithin A by intestinal microorganisms. Skeletal muscles, which weaken and lose bulk as we age, may benefit from this supplement’s anti-aging properties. A study found that urolithin A improved the efficiency of mitochondria, the powerhouses of human cells that produce the vast majority of the body’s chemical energy. According to the findings of the study, urolithin A was able to reverse the normal aging process of elderly persons who were sedentary.

8. Antioxidant effects

Powerful antioxidant polyphenols abound in pomegranates.

In the body, antioxidants like those found in fruits can help lower levels of ROS, or reactive oxygen species.

ROS are produced in the body as a byproduct of a variety of physiological processes. Smoking cigarettes, for example, raises ROS levels in the body.

Oxidative stress can cause cell damage and inflammation if ROS levels are too high. In addition to metabolic disease and cancer, oxidative stress may have a role in the development of various health problems. ROS are removed from the body with the help of antioxidants.

It is possible to remove ROS from the body by drinking pomegranate juice.

9. Reduces PMS symptoms

The seeds of a pomegranate aren’t the only thing that’s good for you. Lignans, a type of polyphenol found in plants, have mild estrogenic action and can modify or normalize the effects of estrogen in our bodies, located in the white portion around the seeds. Premenstrual syndrome (PMS) and irregular periods can both be helped by lignans, which can help alleviate their symptoms.

10.Encourage the growth of new hair

Want lustrous, long hair? Here’s your chance. This fruit contains antioxidants that strengthen hair follicles as well as boost blood flow to the hair follicles, both of which promote hair growth.

11. Digestion

Pomegranate juice’s polyphenol content, according to some research, may aid persons with inflammatory bowel disease (IBD) and other gastrointestinal problems.

Pomegranate juice is currently being studied in humans to see if it helps reduce inflammation indicators in persons with IBD.

Those with IBD may develop diarrhea after drinking pomegranate, so it’s important to keep that in mind.

12. Fight Acne

Acne can be prevented by reducing inflammation, which can cause outbreaks. So, once again, we turn to the antioxidant-rich pomegranate for help! Snack on pomegranate seeds instead of potato chips the next time hunger pangs strike.

13. A natural fertility booster

The red fruit has an additional benefit that many people don’t know about. Pomegranates have been shown to reduce oxidative stress in the body because of their high antioxidant content. Sperm malfunction and lower female fertility have both been linked to oxidative stress. Studies are underway to discover further reproductive system benefits.

Pomegranates might also improve your sexual performance. There is evidence to suggest that it raises testosterone levels in both men and women. A rise in venous return is an additional benefit.

Possible Side Effects

Pomegranate juice in typical doses is probably safe for the majority of people.

Pomegranates can cause an allergic reaction in certain people. It can lead to:

  • Itching
  • Swelling
  • Sore throat and stuffy nose
  • Breathing problems
  • A life-threatening allergic response (a life-threatening reaction)

Pomegranate allergy syndrome is a possibility if you have it. Birch pollen and a wide variety of fruits are among the allergens that might cause this illness.


Fruits like pomegranates may provide a variety of health advantages. You can improve your overall health and lower your risk of developing certain disorders by taking in antioxidants.

Before increasing one’s intake of pomegranate juice, it is best to consult with a doctor to ensure that it will not conflict with any drugs one is currently taking.

Pomegranate Juice Benefits FAQs

1.Does pomegranate juice provide any health benefits?

Pomegranate juice, which offers cardiovascular and other health benefits, has been recommended as a regular part of the diet by certain scientists.

2.Is pomegranate good for raising blood pressure?

One of the best fruits for raising your blood count is pomegranate. Iron, vitamins A, C, and E, and other nutrients abound in this superfood. Increased iron levels are regulated by the ascorbic acid found in this fruit.

3.Is pomegranate good for diabetes?

Many of the pomegranate’s known anti-diabetic components, such as punicalagin and the oleanolic, ursolic, ellagic, and uallic acids, have been discovered.