While they might be extremely difficult and tiring to peel, and this may be the reason you’ve been avoiding adding them to your grocery list, pomegranates are one of the healthiest fruits out there. Pomegranate juice is rich in antioxidants such as polyphenols including punicalagins and anthocyanins, vitamins such as Vitamin C and Vitamin K, minerals like potassium and iron and dietary fiber. Along with this, drinking the juice has numerous health benefits that we have listed below!
Supports liver health
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Pomegranate juice has multiple benefits when it comes to liver health. A 2024 study published in Complementary Therapies in Medicine, stated that pomegranate juice is effective in improving liver enzymes in adults with obesity and metabolic disorders who are more likely to have some degree of liver injury or tissue damage. Another study published in the Journal of the Science of Food and Agriculture, regular consumption of the juice also prevented Non-alcoholic fatty liver disease even in the presence of conditions such as hypercholesterolemia, obesity and high energy, fat and sugar intakes.
Improves brain health
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According to 2013 research published in Hindawi, polyphenols from pomegranate juice improve memory in older adults with age-related memory decline by increasing task-related brain activation and improving memory ability.
Reduce inflammatory markers in diabetes
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Did you know drinking pomegranate juice can have anti-diabetic effects? Compounds such as punicalagin, ellagic, gallic, oleanolic, ursolic and uallic acids have anti-diabetic effects, according to 2013 research published in Nutrition Research. Additionally, another 12-week study published in Complementary Therapies in Clinical Practice, intake of pomegranate juice by type 2 diabetes patients showed an impactful reduction in the level of oxidative stress and inflammatory biomarkers such as plasma IL-6 and CRP.
Improves female reproductive health
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One of the most vital benefits of drinking pomegranate juice is that it improves female reproductive health in women of all ages. According to a 2024 study published in Life, pomegranate extracts were stated to improve bone health and prevent osteoporosis in peri and post menopausal women with the help of antioxidants and ellagic acid. Additionally, in peri and post menopausal women, the juice also improves cholesterol levels and blood pressure, reducing the risk of heart disease. In women with PCOS, it improves insulin sensitivity and manages chronic inflammation along with balancing hormones.
Oral health
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If you are someone struggling with oral health, then including pomegranate juice in your diet might be a good idea. A 2024 research published in Life, shared that pomegranate juice exhibits antibacterial, anti-inflammatory, antioxidant and astringent properties that show potential in treating oral diseases such as gingivitis, periodontitis and stomatitis. The natural bioactive compounds in the fruit reduce plaque and harmful microorganisms.
Improves exercise endurance
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For those who have been aiming at improving their physical health and endurance, adding pomegranate juice to their diet. A 2025 research published in Current Developments in Nutrition, linked the juice to improved strength recovery and reduced muscle soreness after eccentric exercise.
Helps with arthritis
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Who knew pomegranate had so many health benefits? A 2016 research published in the International Journal of Health Sciences, quoted studies where pomegranate juice was highly effective in exerting human cartilage-sparing effects and was non-toxic to the cartilage cells. It also delayed the onset and reduced the incidence of inflammatory arthritis in mice. Additionally, bioavailable compounds of the juice exerted anti-inflammatory effects by inhibiting the activity of a certain enzyme and production of nitric oxide, which are key mediators of inflammation in Osteoarthritis.
Lowers blood pressure
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Nearly 119.9 million American adults have high blood pressure according to the Centers for Disease Control and Prevention. But worry no more, as drinking pomegranate juice is going to relieve this problem too. According to a 2023 meta-analysis of 14 clinical trials published in Phytotherapy Research, pomegranate juice intake for more than or equal to two months significantly decreased the systolic and diastolic blood pressure in 573 individuals.
Regulates cholesterol
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A 2025 research analysing the effects of pomegranate juice consumption on lipid profiles in adults, published in the Journal of Phytomedicine found that it significantly reduced triglycerides and low-density lipoprotein cholesterol levels and increased high-density lipoprotein cholesterol levels.
Prevents the growth of prostate cancer
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There’s a reason why pomegranate is known as “nature’s power fruit”. The fruit’s extract inhibits the growth of prostate cancer cells in culture. Pomegranate and its components interfere with multiple biological processes involved in tumor growth, angiogenesis and metastasis of prostate cancer.Disclaimer: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a healthcare professional before starting any new medication or treatment.
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