Fruits not only make for a tasty and convenient snack, but also offer numerous health benefits. Each fruit type provides its own distinct combination of antioxidants and nutrients. Among the many powerful fruits, pomegranate stands out due to its high concentration of antioxidants that help lower inflammation, combat free radicals, decrease high blood pressure, and reduce cholesterol levels.
Despite its benefits, pomegranate can be difficult to eat. One solution is to consume pomegranate juice, which is not only delicious on its own but also a great mixer for cocktails or tea drinks. However, it is important to choose 100% juice over concentrate, which is often labeled as "juice cocktail" and contains added sugar.
Keep reading to discover more about the health advantages of drinking pomegranate juice, and for additional information, don't miss out on these Science-Backed Benefits of Drinking Cranberry Juice.
1) Possible Benefits for Individuals with Type 2 Diabetes
Recent research suggests that pomegranate juice could be a beneficial addition to the diets of individuals with type 2 diabetes. A study published in BMC Nutrition found that diabetic men who incorporated pomegranate juice into their aerobic training regimen experienced decreased risk factors associated with type 2 diabetes. This included improvements in anthropometric indices, such as BMI and waist circumference, as well as decreased levels of liver enzymes and insulin resistance. However, it's worth noting that the pomegranate juice used in this study was free of sugar and additives. So, if you have type 2 diabetes, adding pomegranate juice to your diet could potentially provide you with some significant health benefits.
2) Possible Benefits for Your Heart Health
100% pomegranate juice is considered by our dietitians to be one of the best juices for maintaining heart health.
"Pomegranates are a great source of potassium, which is a crucial nutrient in promoting heart health. Studies indicate that an increased intake of potassium can lower the risk of developing cardiovascular disease," explains Lauren Manaker, MS, RDN, author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility.
In addition to providing essential nutrients such as potassium, Rachel Fine, RDN and founder of To The Pointe Nutrition, notes that "Research has shown that drinking pomegranate juice may improve blood pressure levels." This is a significant factor in safeguarding the heart, as high blood pressure can lead to complications such as heart disease, heart attacks, and stroke, according to the CDC.
3) Possible Reduction in Cancer Risk
Consuming pomegranate juice could potentially lower the risk of developing certain types of cancer, thanks to an antioxidant called anthocyanin, as stated by Manaker.
The British Journal of Pharmacology notes that anthocyanin's anti-inflammatory, anti-tumor, and antioxidant properties, as well as its potential ability to destroy cancer cells, make it effective against cancer. Anthocyanin is not just found in pomegranate but can also be found in berries, tropical fruits, leafy green vegetables, purple potatoes, and even black rice, according to Food & Nutrition Research. Although other foods and drinks are also rich in antioxidants, UCLA researchers suggest that pomegranate juice has more antioxidants than most other beverages on the market.
4) Possible Hydration Benefits
Staying hydrated is crucial for overall health maintenance. Nutrients explain that hydration is linked to cognitive health, kidney health, and weight management, and research supports these connections. Harvard T.H. Chan School of Public Health also mentions that staying hydrated can help with mood and sleep, in addition to cognitive health. Conversely, dehydration may accelerate aging and increase the risk of mortality from chronic diseases.
Although water is the most important beverage for maintaining hydration, it can be beneficial to have other nutrient-rich, hydrating drinks available to help maintain consistent hydration levels. "As a liquid, drinking pomegranate juice can assist people in meeting their fluid needs," says Manaker.
5) Possible Assistance in Managing Chronic Inflammation
Consuming pomegranates, which are rich in antioxidants, could potentially help in fighting inflammation.
"Drinking pomegranate juice may assist in fighting chronic inflammation, thanks to the polyphenol antioxidants," notes Manaker.
Research indicates that the antioxidants can combat inflammation by interacting with specific proteins involved in cell signaling, which can potentially protect against certain chronic diseases.
Furthermore, according to a 2020 review published in Antioxidants, while polyphenols have definite anti-inflammatory effects, researchers believe that these antioxidants may be more effective in preventing incidents of chronic inflammation or inflammatory diseases than in treating them once they have occurred. In other words, pomegranate juice may be more useful in preventing inflammation than in treating it.
6) Possible Enhancement of Memory
Drinking pomegranate juice may potentially aid certain aspects of memory as one ages, according to recent research.
"Newer studies suggest that drinking pomegranate juice might slow down declines in visual memory among older adults. However, it did not show improvement in other memory and cognition markers when compared to a placebo," reports Fine.
The researchers attribute the memory-enhancing properties of pomegranate juice to its capacity to combat the effects of free radicals on brain and neuronal health. Free radicals are molecules in the body that, when allowed to proliferate, can damage surrounding cells. Antioxidants, such as those present in pomegranates and other produce, neutralize free radicals and prevent them from causing harm.
This article has been updated to include additional copy and proofreading revisions, additional research, and updated contextual links since its initial publication on July 21, 2022.