Pomegranate juice, what you need to know

[Article updated on 19/09/2023]

In addition to preventing weight gain, drinking freshly squeezed pomegranate juice can provide you with many health benefits. This juice has powerful antioxidant and anti-inflammatory properties, as well as other virtues that make it an effective supplement for lowering blood pressure, improving cholesterol profile and preventing and treating atherosclerotic plaques responsible for heart attacks and many Stroke. Let’s discover the properties of this juice!

Before reading on

I’m not an expert in this field, but I am passionate about nutrition and health.

The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.


This pomegranate juice is made from the seeds and red flesh of the pomegranate tree (Punica granatum), a deciduous shrub. The name of the fruit comes from Latin and literally means “seed apple.” Pomegranates are sometimes called Chinese apples.

The pomegranate tree is a plant indigenous to Iran and its neighboring countries. Its culture spread around the Mediterranean, in the Arabian Peninsula, in Afghanistan and India. Today, the plant is commonly grown in warmer regions of North and South America.

Unlike a variety of fruits, the pomegranate stops ripening once picked. Like grapes, cherries and strawberries, it is called a “non-climacteric fruit”. It matures on the pomegranate tree. You can tell a ripe pomegranate by its metallic sound when you tap it.

Representing up to 60% of the weight of a pomegranate, small red bags called “arils” constitute the edible part of pomegranates. They contain the grains (20%) and the juice (80%). Pomegranate juice is acidic, sour and low in calories. The darker red it is, the higher its concentration of bioactive elements.

Pomegranate seed juice is used in the production of grenadine syrup, a non-alcoholic drink popular for its exquisite flavor. Grenadine syrup is also used as a flavoring in liqueurs and other spirits.

Pomegranate tree with its fruits

How to prepare pomegranate juice?

If you do not grow pomegranate trees yourself and cannot obtain the fruit directly from an organic farmer, then you will find fresh pomegranates in the “vegetable and fruit” section of supermarkets or even directly at the market between September and March.

To make this juice, start by rinsing 2 medium-sized pomegranates. Thinly slice the top, then cut each pomegranate into 4 parts. Take a bowl of water and place the sliced ​​pomegranates in it.

Keep the pomegranates submerged in water and remove the seeds (arils) with your fingers. The seeds will settle and the white pulp will float on top. Remove the pulp and discard it, then drain all the water using a strainer. Add the arils to a blender, then blend for a minute or two.

Take a saucepan or bowl and place a strainer over it. Then pour the pure juice into the strainer. Using a spoon, stir while extracting the precious beverage. Squeeze so that all the liquid is extracted.

You can also find pomegranate juice in supermarkets and herbalists. It is also possible to buy it online. Purchased juices have the disadvantage of being full of sugar and additives. Since pomegranates are easy to find all year round, making your own is better than buying.

What is the composition of pomegranate juice?

Pomegranates are a good source of fiber, calcium, potassium, iron as well as vitamins A, B and C. Two compounds in pomegranate, namely punicalagins and punicic acid, are responsible for the most of the health benefits of pomegranate. Pomegranates also have three times the antioxidant activity of red wine and green tea.

Half a glass of this pomegranate juice contains:

  • 72 calories,
  • 16.3 grams of carbohydrates,
  • 1.5 grams of protein,
  • 1 gram of fat,
  • 3.5 grams of fiber,
  • 11.9 grams of sugar,
  • 14.3 micrograms of vitamin K (17.9% of the recommended daily allowance (RDA)),
  • 8.9 milligrams of vitamin C (14.8% of RDA),
  • 33 micrograms of folic acid (8.3% of RDA),
  • 205 milligrams of potassium (5.9% of RDA),
  • 0.07 milligrams of vitamin B6 (3.5% of RDA),
  • 31 milligrams of phosphorus (3.1% of RDA).
Pomegranate juice in a pitcher
What is the composition of pomegranate juice?

How does pomegranate juice help effectively fight overweight and obesity?

Just like the fruit, pomegranate juice is a perfect ally for weight loss. People following a slimming diet will find it a good supplement. When consumed, this juice provides a feeling of fullness and suppresses cravings. Which helps to avoid snacking between meals. It increases the quantity of urine in regular consumers and helps eliminate accumulated toxins. It also gives you the energy you need for physical exercises.

To discover the benefits of pomegranate juice on weight loss, researchers conducted a study in Edinburgh, Scotland (United Kingdom), notably at Queen Margaret University. They gave one group of volunteers a placebo while those in a second group received pomegranate juice regularly as a dietary supplement. Each participant was then invited to eat a good meal.

The researchers were able to note that 21% of those who first took pomegranate juice had less desire to eat regularly, 12% felt less hungry while 16% showed satisfaction after meals. According to these specialists, the feeling of satiety that pomegranate juice provides is attributable, among other things, to its high polyphenol content. For these researchers, drinking one or two glasses of pomegranate juice per day can boost weight loss.

It is clearly good news to know that pomegranate juice is a good slimming ally, in the same way as some slimming pills as the PhenQ, because obesity predisposes to many diseases including cardiovascular disorders and accidents. And according to psychiatrist David Servan-Schreiber (1961-2011), suffering from brain cancer and author of the bestselling book “Anticancer” (published for the first time in 2007), obesity is an undeniable factor in risk of cancer. It is therefore necessary to combat it effectively with pomegranate juice, among others.

How Pomegranate Juice Helps Reduce Cancer Risk?

Following the neuropsychiatrist David Servan-Schreiber who advises drinking pomegranate juice and green tea, among other things, the eminent oncologist David Khayat writes a book entitled “The real anti-cancer diet” in which he gives pride of place to diet in the treatment of cancer.

Professor Khayat indicates that “… numerous studies have demonstrated that pomegranate juice, consumed in large quantities, was capable of slowing the progression of prostate cancer cells and increasing the phenomenon of cell death… “

In addition to fighting obesity, a risk factor for cancer, pomegranate juice eliminates free radicals from the body and inhibits the growth and development of prostate cancer and other diseases. Its high antioxidant content encourages white blood cells to neutralize toxins in the body, thereby contributing to the formation of a strong and healthy immune system.

Pomegranate is thought to induce apoptosis, a process in which cells destroy themselves. Consuming a glass of this juice daily can slow the growth of cancer cells involved in prostate cancer.

Additionally, it appears to block aromatase, an enzyme that converts testosterone into estrogen, and which plays a crucial role in the development of breast and prostate cancer. Many studies show that pomegranate extracts inhibit the proliferation of breast cancer cells and even stimulate programmed cell death in breast cancer cells.

This juice contains anthocyanins and hydrolyzable tannins which have strong antioxidant and anti-tumor properties. When applied directly to the skin, ellagic acid, a polyphenolic antioxidant found in pomegranate, inhibits the growth of skin cancer.

Interior of a pomegranate
Interior of a pomegranate

What are the other health benefits of this juice?

Pomegranate has been used for medicinal purposes in the Middle and Far Eastern regions for thousands of years. It was used as a tonic to treat illnesses such as ulcers and diarrhea. Its juice contains antioxidants like anthocyanins and ellagic acid. There are also tonic compounds like gallic acids, as well as flavonoids like quercetin, which offer protection against diabetes, heart disease, osteoarthritis and various types of cancer.

Pomegranates contain hundreds of different bioactive compounds, including ellagic acid, ellagitannins, punicic acid, flavonoids, anthocyanidins, anthocyanins, estrogenic flavonols, and flavones, which appear to be the most beneficial components on the therapeutic plan. Pomegranate extracts have been used since ancient times to treat several illnesses, including parasitic and microbial infections, diarrhea, ulcers, canker sores, hemorrhages, prostate cancer, and respiratory complications.

  • How Pomegranate Juice Improves Heart Health?

Ingested pomegranate juice has a significant impact on heart health. It keeps the arteries flexible and reduces inflammation in the blood vessel wall. It is known for its ability to reduce atherosclerosis, which is a leading cause of heart disease.

This juice reduces the risk of blocked arteries, which can lead to restricted blood flow to the heart and brain. In other words, it has an antiatherogenic effect on the heart. It reduces the amount of bad cholesterol retained in the body and increases the amount of good cholesterol.

  • Stabilization of blood sugar levels

Stabilization of blood sugar levels is another benefit of this fruit with a thousand and one virtues. Although this organic juice contains fructose, it does not raise blood sugar like other fruit juices do. Studies have shown that there was no significant increase in blood sugar levels in diabetic patients who drank this juice daily for a period of 2 weeks.

  • Do you know that this juice is useful for regulating blood pressure?

This fruit juice can help reduce high blood pressure. In particular, it reduces damage and inflammation of blood vessels in heart patients. It is a natural product that prevents blood from clotting and forming blood clots. It allows blood flow to flow unrestricted through the body.

A 2013 study concluded that pomegranate juice consumption should be considered as part of dietary and pharmacological interventions for high blood pressure. Another study published in Phytotherapy Research also revealed that this organic juice was a beneficial cardioprotective supplement for hypertensive subjects and that it naturally lowered blood pressure after just two weeks of daily intake.

  • Treatment of diarrhea and dysentery

Pomegranate juice is used in the treatment of diarrhea and dysentery because it plays a vital role in the secretion of enzymes that aid digestion. By mixing 1 teaspoon of honey in a glass of this organic juice, you are sure to cure indigestion problems.

  • Strengthening immunity

Pomegranate juice has strong antibacterial and antimicrobial properties that help fight viruses and bacteria, while also strengthening the immune system. It significantly reduces microbes in the mouth, which are responsible for cavities and staph infections. Its antimicrobial properties make it an inhibitor of HIV transmission. Among all fruits, pomegranate has the highest potential to inhibit HIV transmission.

Glass of pomegranate juice
Pomegranate juice has many benefits
  • Anemia prevention

Anemia is a disease caused by the deficiency of red blood cells in the body. Since it contains a significant amount of iron, this juice can help overcome red blood cell deficiency in the body. Mixing candied sugar in this organic juice and introducing a few drops into the nostrils is a quick solution to control nosebleeds. It is also a great remedy for itchy red eyes.

  • Is pomegranate juice also beneficial for digestion?

Pomegranate juice contributes to the proper functioning of the stomach, heart and liver. This juice induces hunger and can even help control thirst. It is therefore an excellent choice of drink during the summer period. It also soothes urinary tract infections and facilitates the flow of urine.

The high amount of dietary fiber, soluble and insoluble, contained in this organic juice helps improve digestion and regulate bowel movements. As it contains no saturated fats or cholesterol, it is highly recommended for people looking to lose weight.

  • How pomegranate juice can help with cartilage regeneration?

This organic juice acts as an inhibitor of the enzymes responsible for cartilage damage. It is therefore strongly recommended for patients suffering from osteoarthritis, a chronic disease characterized by the degradation of joint cartilage. Studies have proven that applying this juice can reduce cartilage deterioration.

Unsweetened pomegranate juice relieves symptoms of arthritis and bone inflammation. Regular consumption of this juice can slow the onset of neurological problems such as Alzheimer’s disease. It is also known for its ability to dissolve kidney stones and cure erectile dysfunction in men.

  • Fight against aging

A diet rich in pomegranate juice can help slow the aging process by reducing fine lines and wrinkles caused by constant exposure to the sun. It also helps maintain skin cell regeneration and prevents hyperpigmentation and the appearance of dark spots.

  • How does pomegranate juice care for the skin and improve its texture?

Fermented pomegranate juice is very beneficial for dry skin. Its small molecular structure allows it to penetrate deep into the skin to provide it with sufficient hydration. It soothes dry and irritated skin.

Its punicic acid content, an omega 3 fatty acid, keeps the skin constantly hydrated by retaining moisture. Fermented pomegranate juice is also beneficial for oily and breakout-prone skin. Applying pure juice to oily skin prevents the appearance of pimples and controls sebum production.

Pomegranates are also known for their ability to prolong the life of fibroblasts responsible for the production of collagen and elastin. These two molecules tighten the skin and prevent the formation of fine lines and wrinkles. Collagen and elastin provide strength and support to the skin.

When collagen and elastin fibers break down, the skin develops laxity that causes wrinkles and jowls. Pomegranate is also very useful for lightening the complexion. Drinking a glass of pure juice a day gives a clear and radiant complexion.

  • Scar Removal

This juice helps in the regeneration of cells in the epidermal and dermal layers of the skin. It has the ability to hasten the healing process of wounds. It is loaded with nutrients beneficial for the skin, as well as for strengthening and regenerating the epidermis. It also protects the skin from sunburn and heals damage caused by constant exposure to the sun.

  • How does this juice improve memory?

Numerous studies have shown that the polyphenols naturally present in this fruit juice are neuroprotective. Drinking pomegranate juice can help maintain or even improve your cognitive functionality.

In one study, people with memory problems were given 237 ml of pomegranate juice per day. After a while, their verbal and visual memory improved a lot. In fact, another experiment performed on mice showed that consuming this juice can also prevent Alzheimer’s disease. But the experiment has not yet been done in humans.

  • Reduced stress levels

Apart from reducing oxidative stress, this juice also helps reduce the psychological stress you experience in your personal and professional life. According to a study conducted by Queen Margaret University, people who drank pomegranate juice had lower levels of cortisol, a hormone whose secretion increases in stressful situations.

  • Can pomegranate juice help during pregnancy?

Pomegranate juice is extremely beneficial for pregnant women. It is an excellent source of vitamins and minerals. It is rich in folic acid, a crucial element for the smooth progress of pregnancy. The anti-inflammatory properties of this organic juice ensure good blood circulation, which is essential for the general development of the fetus.

The potassium content of this juice may also help prevent cramps commonly associated with pregnancy. When regularly consumed by pregnant women, it helps reduce the risk of premature delivery or birth with low birth weight.

  • What about strengthening libido?

Improving libido is another benefit of this juice. In many cultures, pomegranates have been associated with fertility and abundance for centuries due to their numerous seeds. In recent years, they have made headlines due to their aphrodisiac effects and benefits for the prostate.

A study carried out by Queen Margaret University of Edinburgh found that consuming pure pomegranate juice significantly increases salivary testosterone levels. The study also showed that this juice has positive effects on blood pressure and mood.

Pomegranate juice has been shown to be beneficial for increasing blood flow and erectile response in animal studies. The benefits of pomegranate as a natural remedy for impotence may soon be highlighted in men.

Iced pomegranate juice
An impact on the libido…

What are the side effects of this juice?

Pomegranate juice is not recommended for people with flu, coughs and constipation, or for people with phlegm.

Pomegranate juice contains certain antioxidants that lower blood pressure. Therefore, consuming this juice in combination with medications prescribed to lower blood pressure can lead to dangerous lowering of blood pressure.

People with plant allergies and asthma are always at higher risk of developing an allergic reaction to this fruit. These reactions include vomiting, red, itchy eyes, hives, and difficulty breathing.

Much like grapefruit, pomegranate is also known to interfere with certain medications, particularly those intended to lower cholesterol levels (statins). Likewise, it may interfere with antidepressants, AIDS medications, and narcotic pain relievers.


Fresh Pomegranate Juice (Anar Juice)
Pomegranate Juice Benefits: May Lower Blood Pressure and Improve Your Heart Health

Khayat, D., The real anti-cancer diet. 2010, Paris, France: Odile Jacob