Pomegranate juice is full of nutrients and plant compounds that help fight inflammation and cell damage. Drinking it often may help keep your heart, brain, and gut healthy.
One of the most studied benefits of pomegranate juice is its effect on heart health, especially on blood pressure.
A review of studies found that drinking around 10 ounces of pomegranate juice daily lowered the top blood pressure number (systolic) by around six points. Drinking more than 10 ounces didn’t lower the top number further but did reduce the bottom number (diastolic) by about three points. The benefits tended to fade after two months. More research is needed to understand the long-term effects.
Pomegranate juice may be especially helpful for people with higher blood pressure. One study found that those with systolic readings above 130 mmHg saw the greatest improvement.
Pomegranate juice is a good source of polyphenol antioxidants, which may help relax blood vessels and improve blood flow. It’s also a good source of potassium, a mineral that helps lower blood pressure by reducing the effects of sodium.
Some evidence suggests that it may help increase levels of HDL (“good”) cholesterol.
Inflammation is your body’s natural response to injury or infection. When it becomes long-term (chronic), it can harm healthy cells and increase the risk of:
- Autoimmune diseases, such as rheumatoid arthritis
- High blood pressure and heart disease
- Depression and other mental health conditions
- Type 2 diabetes
- Certain types of cancer
Pomegranate juice contains punicalagins and other compounds with anti-inflammatory properties.
Early research suggests it may help lower certain markers of inflammation. More studies are needed to confirm these effects.
Pomegranate juice may improve endurance during longer workouts and help reduce muscle soreness. A review of studies suggests it could be a natural alternative to artificial performance supplements.
These effects may come from pomegranate’s high polyphenol content, which helps protect against oxidative stress. Oxidative stress occurs when there are too many free radicals (harmful compounds that result from exposure to the sun, pollution, and more) and not enough antioxidants in your body to neutralize them.
The antioxidants in pomegranate may also help widen blood vessels. This can allow more oxygen and nutrients to reach your muscles during exercise.
Most studies found benefits from drinking about 8 ounces (one cup) of pomegranate juice daily for at least one week. Results have been mixed, and more research is needed to understand how it supports performance and recovery.
Pomegranate juice may help protect against harmful bacteria and viruses.
Several studies have shown that mouthwashes made with pomegranate can lower bacteria linked to gum disease. One study found that a pomegranate-based mouthwash worked as well as a standard antiseptic rinse in reducing bacteria that cause periodontitis (inflammatory gum disease).
Another study found that pomegranate juice offered benefits to people with COVID-19, especially those with existing conditions like high blood pressure or diabetes. More studies are needed to confirm these effects.
Pomegranates are loaded with antioxidant compounds that protect nerve cells from damage. They contain a compound called urolithin A, which may support brain health and protect against dementia and Alzheimer’s disease.
Research shows that urolithin A helps the body clear out damaged cells, allowing new, healthy cells to form. Animal studies suggest it may also reduce plaque buildup in the brain, which could improve learning and memory. More research in humans is needed.
Pomegranate juice may support a healthy gut by acting as a prebiotic. Early research suggests it promotes the growth of good bacteria, such as Bifidobacterium and Lactobacillus, while reducing harmful bacteria.
It may also boost the production of short-chain fatty acids (SCFAs). These compounds help keep the gut lining strong, reduce inflammation, and support a healthy immune system. While research is promising, more human studies are needed.
Compounds in pomegranate juice may help the body use insulin more effectively and manage blood sugar levels.
A review of studies found that drinking pomegranate juice or consuming pomegranate products lowered fasting blood sugar and insulin levels. It also seemed to improve how the body responds to insulin.
These results suggest that pomegranate may support better blood sugar control when included as part of a healthy diet. Still, more research is needed to confirm its long-term benefits.
Here are some ways to enjoy pomegranate juice:
- Choose 100% juice: Look for pomegranate juice labeled “100% juice” without added sugars.
- Start small: Drinking too much pomegranate juice may cause mild digestive symptoms. Start with a small serving and see how your body responds.
- Start your day with it: Try having a small glass in the morning for a refreshing start to your day.
- Use it after workouts: Sip on pomegranate juice after a workout to help reduce muscle soreness and speed up recovery.
- Mix it into drinks: Add a splash to sparkling water, smoothies, or herbal tea for extra flavor and nutrients. You can also freeze it into ice cubes to add a fruity touch to water or cocktails.
- Make your own at home: Add fresh pomegranate arils and just enough water to cover them in a blender. The less water you use, the richer the juice will be. Blend until smooth, then strain out the pulp using a fine mesh strainer or cheesecloth to get fresh juice.
- Try a mocktail: Mix pomegranate juice with sparkling water, a squeeze of lime, and a few mint leaves for a simple, refreshing mocktail.
