Pomegranate Juice Benefits And Side Effects



Published on: 08-Feb-2023


10 min read


Updated on : 02-Dec-2023




Kajal Tharwani


Pomegranate Juice Benefits And Side Effects

Pomegranate Juice Benefits And Side Effects

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A pome heart is filled with rubies! 

Pomegranates are red fruits that are spherical in shape. They have white interior meat that is thickly packed with crisp, juicy edible arils. The fruit is abundant in fibre, vitamins, and minerals while low in calories and fat.  They are best known for the vibrantly coloured juice in which they are frequently employed, but these unusual fruits have much more to offer.

Pomegranates are worth including in your healthy eating regimen since they can enhance many facets of health, from immunity to brain function.

Pomegranate juice provides health benefits such as an antioxidant, which may help prevent cancer, aids in weight loss and other medical conditions, gives vitamin C, improves digestive health, and lowers insulin resistance.

Pomegranate juice has grown in popularity. This is primarily due to widely credited health claims. The Punica granatum tree produces pomegranates. As the fruit is bitter, only the seeds are consumed. 

Table Of Contents 

1. Nutritional Value Of Pomegranate Juice 

2. Health Benefits Of Pomegranate Juice 

3. How Should Pomegranate Juice Be Used?

4. Side Effects Of Pomegranate Juice 

5. Dietitian’s Recommendation 

6. The Final Say 

Nutritional Value Of Pomegranate Juice 

The nutritional value of 100 ml of pomegranate juice is written below: 

  • Carbohydrates- 13.1% 
  • Protein- 0.15g 
  • Dietary fats- 0.29% 
  • Fibre- 0.1% 
  • Total sugars- 12.6% 
  • Calcium- 0.01% 
  • Potassium- 0.21%

Health Benefits Of Pomegranate Juice 

Health Benefit of Pomegranate Juice

Due to its characteristics, pomegranate juice has potential health benefits. Here we have listed a few: 

1. Keeps Skin Healthy 

According to one study, pomegranate juice has possible skin benefits. The findings suggest that it protects the skin from the sun's damaging ultraviolet rays (UV-B radiation) by reducing the creation of certain hazardous chemicals in the skin.

Moreover, this activity of pomegranate juice may aid with photo-ageing (skin ageing induced by light) and skin cancer.

2. Regulates High Blood Pressure 

Hypertension (high blood pressure) is one of the most frequent disorders afflicting individuals today. Several studies have suggested that pomegranate juice may assist with high blood pressure.

For example, one research found that having pomegranate juice daily may lower their mean arterial blood pressure (i.e. the average blood pressure during each heart cycle). 

3. Aids In Weight Loss

Studies have revealed that the possible use of pomegranate juice for weight reduction may be related to bioactive chemicals, which work in various ways, including lowering lipid (fat) production, enhancing fat breakdown, and blocking the enzymes responsible for fat creation.

4. Beneficial For Diabetics 

Diabetes patients typically experience a sharp spike in blood sugar shortly after eating. Pomegranate juice has recently been shown in laboratory experiments to have the ability to assist in reducing blood glucose levels postprandial (after food).  This impact might be due to pomegranate juice's ability to inhibit carbohydrate digestion (a complex sugar). One of the benefits of pomegranate juice for diabetes may be this. However, additional study is needed to ensure its safe usage.

5. Helps To Prevent Cancer 

A wide spectrum of studies has revealed that pomegranate juice may be beneficial since it may affect cancer in several organs. Some examples of prospective applications are

Lung Cancer- According to one study, pomegranate juice may impede key cancer formation processes, influencing its development. Besides, pomegranate juice has also been shown to slow the establishment of lung tumours.

Prostate Cancer- In a study, fermented pomegranate juice was found to induce the death of harmful cancerous cells in the body. As a result, it can influence the progression of prostate cancer.

Colon Cancer- Pomegranate juice might help by affecting the growth of cancer cells in the colon (a part of the intestine) by interfering in signalling pathways.

Breast Cancer- Studies have indicated that fermented pomegranate juice may inhibit the growth of breast cancer cells. Although fermented and fresh pomegranate juice can inhibit cancer cell proliferation, fermented pomegranate juice may be more effective.

How Should Pomegranate Juice Be Used?

Pomegranate juice is available in ready-to-drink form on the market. Pomegranate fruit may also be used to produce fresh pomegranate juice. To make fresh pomegranate juice, peel off the skin of a pomegranate, remove the seeds, and puree them in a juicer or blender. Then, without adding anything more, consume the fresh pomegranate juice. 

Side Effects Of Pomegranate Juice 

side Effects Of pomegranate

Not enough studies prove that pomegranate juice has any negative effects when used in moderation. However, before consuming pomegranate, ensure you are not allergic to it. 

Furthermore, do not take it for self-medication or to replace an ongoing therapy drug. Instead, you should visit your Ayurvedic physician, who will be able to advise you on how to use pomegranate juice specifically for your situation. Your doctor will decide on the best course of therapy based on your consultation.

Dietitian’s Recommendation 

Pomegranate juice contains antioxidants and antiviral, anti-tumour, and anti-inflammatory effects. It also includes vitamins A, C, and E and folic acid. As a result, incorporating it into your diet regimen is highly recommended.

-Dietitian Lavina Chauhan 

The Final Say 

Pomegranates are juicy, delicious fruits that contain edible seeds called arils that are densely packed inside. They are high in fibre, vitamins, minerals, and even protein. They also include anti-inflammatory and antioxidant substances such as punicalagin. These have been researched for their cardiovascular, urinary, cognitive, digestive, and prostate health advantages.

Pomegranate may also help with workout endurance, muscular repair, and the fight against hazardous bacteria.


1. Can I drink pomegranate juice every day?

Yes! Drinking pomegranate juice daily helps lower systolic blood pressure. One review found evidence of significant drops in blood pressure after consuming pomegranate juice.

2. Can pomegranate burn belly fat?

Regularly consuming pomegranates help reduce belly fat. This is because they block and attack triglycerides before they are stored in your body or manifest as fat.

3. Is pomegranate juice a blood thinner?

Antioxidants in pomegranate also act as a blood thinner. The seeds of a pomegranate prevent your blood platelets from forming clots and coagulating. Internal clots in the heart and arteries are serious health risks.

4. Does pomegranate juice increase weight?

No, pomegranate is rich in tannins, polyphenols, flavonoids, and several other types of antioxidant compounds whose role in weight loss has been shown in previous studies. Therefore it helps in weight loss.

5. Can diabetics drink pomegranate juice?

Pomegranate has a low glycemic index and glycemic load, making it a beneficial fruit for people with diabetes. Besides, studies have shown that drinking one glass of pomegranate juice during the day effectively lowers the harmful LDL cholesterol levels in people with diabetes.

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