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7 juicy benefits that make pomegranate juice healthy

Pomegranate juice is a healthy drink you can add to your diet because of the many health benefits it offers. Here are the health benefits of pomegranate juice you should know.
Pomegranate juice benefits
Pomegranate juice can offer you a host of health benefits. Image courtesy: Adobe Stock
Arushi Bidhuri Updated: 14 May 2024, 02:58 pm IST
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While apple or cranberry takes centrestage when it comes to healthy juices, people tend to ignore the mighty pomegranate juice. If you love this ruby red fruit, you will love its juice as well. Plus, it is a potent blend of nutrients that offers multiple health benefits when consumed in moderation.

In fact, it is considered one of the best fruits that offer medicinal benefits. There are several benefits of pomegranate juice, ranging from better heart health to immunity. Scroll down to know all about it!

pomegranate juice benefits
There are many benefits of drinking pomegranate juice. Image courtesy: Shutterstock

What is pomegranate juice?

Pomegranate juice is the juice made from seeds of the pomegranate fruit that is rich in antioxidants, fibre as well as vitamins. It can be directly consumed, or can also be used in cooking or be added to smoothies. The juice is a great source of fructose, sucrose and glucose, states a report, published in Advanced Biomedical Research.

Nutritional value of pomegranate juice

According to Food Data Central, 100 g of pomegranate juice, bottled, contains:

Water: 86 g

Energy: 54 kcal

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Protein: 0.15g

Fat: 0.29g

Carbohydrate: 13.1g

What is pomegranate juice good for?

The benefits of drinking pomegranate juice range from cancer prevention to better heart health.

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1. Contains antioxidants

One of the most pivotal pomegranate juice benefits it that it contains anti-inflammatory properties and antioxidants that can help prevent cancer and other conditions, says dietician Swathi.  A study published in Advanced Biomedical Research found that pomegranate juice can reduce “oxidative stress, free radicals, and lipid peroxidation.” It was also found that it can prevent the growth of cells and have anticarcinogenic effects.

Also Read: Add these 8 foods to your diet for its high antioxidant content

2. Promotes heart health

Is pomegranate juice good for you if you are a heart patient? Yes, drinking pomegranate juice in moderation can help keep heart disease at bay. It contains polyphenolic compounds that help heart health. A 2017 Phytotherapy Research found that drinking pomegranate juice can reduce the frequency and severity of chest pain, a symptom of heart disease. Are you wondering, does pomegranate juice clean arteries, then yes, it does.

3. Good for kidney health

What’s the benefit of taking pomegranate when it comes to your kidneys? Pomegranate contains potassium which may help reduce the risk of developing kidney stones and manage kidney health. An antioxidant-rich diet may also help protect your kidneys, and pomegranate juice is a rich source of antioxidants.

4. Helps control blood pressure levels

High blood pressure or hypertension is the force of the blood pushing against your arteries rapidly, increasing your risk of heart disease. One of the health benefits of pomegranate juice is that it contains complex carbohydrates that help improve serum iron and reduce blood pressure levels, adds Swathi. Drinking it regularly might reduce the risk of developing hypertension.

Also Read: A dietitian recommends five foods to manage high blood pressure

5. Aids weight loss

Pomegranate is rich in fiber and is a low-calorie fruit, making it a good option for those trying to lose weight. It also contains polyphenols that can help boost metabolism and help the body lose fat. It also helps prevent and manage various diseases by keeping your weight in check. A study, published in Food Sciences and Nutrition, observed 28 trials that revealed that consumption of pomegranate juice led to decrease in BMI and reduction in body weight.

6. Boosts immunity

Do you develop infections often? Do you fall sick frequently? Pomegranate can help you fight these problems by strengthening your immune system. Rich in antioxidants and vitamin C, drinking pomegranate juice can help boost immunity and keep diseases at bay. A study, published in Elsevier, observed the impact of pomegranate juice in Covid 19 patients. It was observed that the juice improved inflammatory status and CBC outcomes.

7. Improves fertility

Did you know pomegranates can stimulate a healthy sex drive and help the production of folic acid, required for conception? This is one of the best pomegranate juice benefits for females who are trying to conceive. It also contains antioxidants that could help increase blood flow to the uterus and promote the uterine lining, important for a healthy pregnancy. A study, published in American Journal of Physiology—Endocrinology and Metabolism, suggests that drinking pomegranate juice can reduce pregnancy complications.

Pomegranate juice benefits for fertility
Drinking pomegranate juice may boost fertility. Image courtesy: Adobe stock

Tips for consuming pomegranate juice

While you can drink pomegranate juice anytime you want, it is best to consume it in the morning. “Most of its nutrients are assimilated when the stomach is empty. Therefore, consuming the juice of pomegranate fruit in the morning on an empty stomach is preferable to any other time of day,” guides Swathi.

You can also add pomegranate juice in your smoothies to enhance the flavour. A pomegranate juice mocktail can also be created by mixing it with sparkling water.

Are there any side effects of drinking pomegranate juice?

While drinking pomegranate juice in moderation is good for health, over-consumption can lead to problems. Pregnant women should not consume pomegranate extract because it may contain fruit rind, which is not considered safe. People with diarrhoea should also avoid drinking pomegranate juice or pomegranate extract. People who consume ACE Inhibitors – drugs used to control high blood pressure, treat heart failure, and prevent kidney damage in people with diabetes – should also avoid it. While some research shows that pomegranate juice might have the same effects as ACE Inhibitors, they might make the drug too strong to handle.

How much pomegranate juice to drink daily for benefits

While there is no set rule regarding how much pomegranate juice you can drink on a daily basis, However, if you are consuming pomegranate juice in the form of supplements such as pills, tablets or paste; then you must contact a healthcare provider to understand the dosage. According to most labels, it is 8 ounces for adults in a day.


From being rich in antioxidants, to being a great source of fibre and vitamin C, pomegranate juice is a healthy beverage to enjoy on a daily basis. It also improves heart health and fights inflammation. However, it may cause diarrhea or allergies, so consult a healthcare provider if you showcase any of these symptoms.

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About the Author

Arushi Bidhuri is a journalist with 7 years of experience in writing, editing, and conceptualizing story ideas across different genres, including health and wellness, lifestyle, politics, beauty, fashion, and more. Arushi has a strong connection in the industry that helps her write concise and original stories as she believes in working towards writing pieces that can enlighten people. ...Read More

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