What are the health benefits of pomegranate juice? There are quite a number of them, actually! Pomegranate juice is bursting with nutrients and has been shown to help in several ways when consumed regularly. It contains high levels of important bioactive compounds, vitamins C and K, and flavonoids that can help with heart health, cancer prevention, diabetes, osteoporosis, arthritis pain relief, and more.

So if it’s not a regular occurrence in your diet, you might want to reconsider adding it to your routine, because research shows that pomegranate juice can benefit your health in many ways.

Besides juicing it, whole pomegranate arils can be tossed on salads, be added to yogurt and oatmeal, or be eaten directly. Pomegranate juice, however, takes it to a different level. It’s not only a diversion from the common green juice, but it equally contains incredible health benefits.

This article takes you through the major health benefits of drinking pomegranate juice on a regular basis.

For more tasty juice recipes, why not try this recipe for Blackberry Lemonade, Sorrel Drink? Or just some Star Fruit Juice.

pomegranates on wooden background

13 Health Benefits of Pomegranate Juice

1. Pomegranate Juice can improve heart health

Pomegranate juice is one of the most voted for heart-healthy juice by research and those who have experienced its benefits.

Drinking pomegranate juice can help keep your cardiovascular system strong and your heart healthy. Studies have shown that consuming pomegranate juice regularly can significantly reduce blood pressure, lower LDL (bad) cholesterol levels, and increase HDL (good) cholesterol levels. It’s also a great source of antioxidants, which are known to fight inflammation in your body. All these benefits work together to promote overall cardiovascular health.

Pomegranate juice may also lower blood sugar levels, which when elevated can damage blood vessels and the nerves supplying the heart. Over time this can lead to heart disease.

This juice can also lower bad cholesterol and triglycerides and prevent plaque formation within the arteries. In addition, it increases good cholesterol, which lowers the risk for heart disease, stroke, and heart attack.

One review showed that pomegranate juice might also benefit individuals with hypertension, coronary artery disease, atherosclerosis, and peripheral artery disease.

2. Controls/prevents dental plaque

Plaque is a sticky film of bacteria that is constantly forming on your teeth.

If not removed through regular brushing of teeth and flossing, dental plaque may cause tooth decay, receding gums, bleeding gums, bad breath, toothache, or tooth loss.

The high levels of tannins found in pomegranate juice help reduce tooth decay and cavities by inhibiting bacteria from sticking to teeth and gums. Research shows that consuming pomegranate juice on a regular basis can significantly decrease plaque buildup. In fact, people who drank pomegranate juice daily for eight weeks had significantly less plaque than those who did not consume it at all. Pomegranate juice may even reverse the damage already done. One study showed that drinking pomegranate juice every day for six months reversed existing plaque.

In one clinical trial, results showed that rinsing your mouth with 30 ml of pomegranate juice significantly reduced the dental plaque microorganisms.

3. Prevents inflammation

Because pomegranates are a rich source of powerful antioxidants, drinking a glass or two every day can help fight inflammation throughout your body. It’s especially beneficial for reducing inflammation in joints and tissues surrounding bones. In fact, some studies suggest that drinking pomegranate juice may even reduce arthritis symptoms. Even more impressive: consuming it on a regular basis may actually protect against developing osteoarthritis.

Reduced inflammation may lower the risk of obesity, type 2 diabetes, heart disease, joint issues, inflammatory bowel disease, cancer, and Alzheimer’s disease.

In a study conducted on people with type 2 diabetes, consuming 250 ml of pomegranate juice daily lowered inflammatory markers by 32 percent.

4. It protects against Alzheimer’s disease

Alzheimer’s disease is the 6th leading cause of death in the United States, but according to research, drinking pomegranate juice may help lower its risks.

Drinking pomegranate juice can help prevent Alzheimer’s disease, a common degenerative brain disorder. This is because pomegranate contains punicalagin, a compound that has been shown to reduce neuro-inflammation related to Alzheimer’s.

One study found that drinking pomegranate juice is associated with a lower risk of Alzheimer’s, even in those who have already been diagnosed with mild cognitive impairment or early stages of Alzheimer’s. Drinking 3-5 glasses per week may be enough to reduce your risk.

In another study, researchers found that people who drank 3-5 glasses of pomegranate juice per week had a 35% lower risk of developing Alzheimer’s than those who didn’t. Additionally, they experienced a 55% reduction in atrophy in their hippocampus and amygdala areas, both of which are critical for memory formation.

It also contains urolithins, a compound with antioxidant properties that can cross the blood-brain barrier, helping treat and prevent Alzheimer’s. Read More.

Drinking pomegranate juice can slow cognitive decline in patients with mild cognitive impairment or Alzheimer’s, but additional research is needed to determine how much is necessary to see these benefits.

5. Improves digestion health

Regular consumption of pomegranate juice can reduce inflammation in the gut, improve digestion, absorption of nutrients, and soothe indigestion.

Research has shown that consuming it regularly boosts bile production, which is essential for proper digestion. Furthermore, pomegranates have special enzymes that promote blood flow to different parts of your body, including your digestive tract. This improves your overall digestion and will make you feel better in no time.

It also helps fight against nausea, hemorrhoids, and intestinal worms.

Additionally, it may keep bowel diseases at bay and improve symptoms in those with ulcerative colitis, Crohn’s disease, and other inflammatory bowel diseases. Read More.

Studies have also shown that consuming pomegranate juice can improve your intestinal flora, boost good bacteria, and support immune function. This is because certain compounds in pomegranates, called ellagitannins, encourage beneficial gut bacteria to flourish. It’s also been shown to prevent or reduce symptoms of diarrhea caused by E. coli infection. Additionally, it may help reduce inflammation associated with ulcerative colitis and Crohn’s disease

6. Supports joint health and prevents arthritis

Pomegranate juice’s antioxidant and anti-inflammatory properties may help fight arthritis and maintain healthy joints by preventing inflammation, reducing joint swelling and joint pain, and preventing cartilage destruction.

According to research, the compounds in pomegranate juice may reduce joint stiffness, improve physical function, and block the enzymes that contribute to osteoarthritis.

7. Improve memory

Some studies show that the polyphenols found in pomegranate juice are neuroprotective, which helps improve memory and brain activity.

Research shows that pomegranate juice may be beneficial for memory. A study found that rats given pomegranate juice performed better in mazes than those given water. This suggests that pomegranate juice may have a positive effect on human cognition as well. The exact mechanism by which it improves memory is not yet known, but researchers speculate that it could be due to its antioxidant properties.

In one of the studies, older adults consumed 8 ounces (237 ml) of the juice daily for one month. At the end of the study, they recorded improved verbal and visual memory performance.

Furthermore, pomegranate juice may slow age-related memory decline in older, physically healthy individuals, according to research.

8. Pomegranate juice is good for diabetes

Having your blood sugar under control will increase insulin sensitivity, help prevent complications like damage to the nerves and blood vessels, and promote good general health and wellbeing.

Drinking pomegranate juice on a regular basis can help regulate blood sugar levels in people with diabetes. Consuming pomegranate juice daily can help reduce insulin resistance, one of the most common complications for those with type 2 diabetes. In addition, drinking pomegranate juice may help prevent diabetic nerve damage and vision loss caused by high blood sugar levels

Daily consumption of pomegranate juice has been shown to improve insulin sensitivity, lower insulin requirements, and lower fasting blood sugar levels. Read More.

9. It may protect against breast and prostate cancer

Breast cancer is the most common type of cancer in women and the second leading cause of death in women.

Drinking pomegranate juice may help inhibit and slow breast cancer growth.

Laboratory studies have also shown that the phytochemicals in pomegranate juice may help prevent estrogen-responsive breast cancer growth and progression.

Prostate cancer is the leading type of cancer in men and the second leading cause of death in men in the United States.

Regular consumption of pomegranate juice may help stabilize prostate-specific antigen (PSA), a blood marker for prostate cancer.

In a study performed on men with prostate cancer, consuming 8 ounces of the juice prolonged the amount of time PSA levels stayed stable after prostate cancer treatment by four times compared to those who didn’t drink. 

10. It may help fight bacterial and fungal diseases

Pomegranate juice is high in immune-boosting nutrients like vitamin C and E, which help prevent illnesses and fight against infections.

It has also been shown to be effective in specific infections like bacteria and yeast infections. This may significantly impact the health of your urinary system, including the bladder and ureters, helping keep urinary tract infections at bay. Read More.

11. May improve exercise performance

Pomegranate juice is an excellent sports performance enhancer. It’s high in antioxidants that prevent inflammation and reduce cellular damage.

It also contains high levels of quercetin, an antioxidant, and anti-inflammatory that improves exercise performance and recovery.

One study found that consuming pomegranate juice 30 minutes before exercise improved exercise performance in both healthy people and those with chronic heart failure. After drinking 150 ml, or a little more than half a cup, of pomegranate juice on two separate occasions, participants were asked to cycle to exhaustion—the point at which they could no longer maintain a steady cycling pace.

On average, participants who drank pomegranate juice increased their endurance time by 9 percent compared to those who drank water. Participants who had previously been diagnosed with heart failure saw an even greater improvement: They were able to increase their endurance time by 14 percent after drinking pomegranate juice compared to water.

Its nitrate content may also help increase blood flow, delay the onset of fatigue, and promote endurance. Read More.

12. Protects the liver

The liver is the most important internal organ. It performs about 500 functions, including filtering toxins from your blood, producing bile to help digest fats, making proteins that keep our skin looking healthy, and regulating cholesterol levels.

Research suggests that pomegranate juice can help protect your liver against free radicals and other substances that may cause damage or disease. In fact, studies show that drinking 8 ounces of pomegranate juice daily for four weeks can help lower oxidative stress in those with hepatitis C, which could potentially slow down liver deterioration and even reduce symptoms like fatigue.

13. It’s anti-aging

Resveratrol, a powerful antioxidant found in pomegranates, is known to have potent anti-aging properties. Studies suggest that resveratrol can prevent free radical damage associated with exposure to harmful UV rays from sunlight. This can help your skin stay supple and youthful for longer.

In one study, researchers gave older adults with early signs of fine lines and wrinkles either 100 mL (roughly 3.5 ounces) or 200 mL (roughly 7 ounces) daily servings of pomegranate juice for 90 days. After four months, those who consumed 200 mL had significantly fewer wrinkles compared to those who consumed 100 mL per day.

Final Thoughts

Pomegranate juice is not just a substitute for regular green juice. It’s a powerhouse of nutrients and a great contributor to your health.

Consuming it regularly may help lower your blood pressure, which helps reduce your risk for heart disease, stroke, and heart attack. It may also prevent or improve the management of breast and prostate cancer.

In addition, pomegranate juice may promote joint health, improve digestion, fight premature aging, and delay cognitive decline associated with age.

To benefit from these nutrients, ensure you drink your pomegranate juice at least four times a week.

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