Pomegranate juice has become more mainstream, finding its way into smoothies, cocktails and a variety of beverages. Its deep, rich red color creates a visually appealing drink that tastes good and may have health benefits. Like other nutritional supplements, pomegranate juice is not regulated by the U.S. Food and Drug Administration. Before including pomegranate juice in your diet, consult your doctor, especially if you are on cholesterol medications or high blood pressure medications, advises MayoClinic.com.
What Is Pomegranate?
The pomegranate is a non-native tree, grown for ornamental purposes. According to the Pomegranate Council, it is one of the earliest cultivated fruits. The ripe fruit is about the size of an apple. The pomegranate is filled with red arils that contain delicious juice and an edible seed. An aril is basically a thick-skinned or husked seed. The juice within these seeds forms the basis of the commercially available pomegranate juice.
Caloric Count
The U.S. Department of Agriculture Nutrient Data Lab estimates that a 1 cup serving of juice contains about 134 calories. Like many fruits, it has a high sugar content, containing more than 31 g of sugar. A 1 cup serving of orange juice has just more than 20 g of sugar, making pomegranate juice noticeably sweeter.
Nutritional Value
Pomegranate juice provides several vitamins and minerals. According to the Pomegranate Council, a half-cup serving of the juice-filled arils contains about 4 percent of the daily recommended allowance of vitamin C and 2 percent of iron. It is also an excellent source of calcium. The USDA Nutrient Data Lab estimates that a 1 cup serving of pomegranate juice will supply 533 mg of potassium. The daily recommended allowance is 4,700 mg for adult men and women, according to the Linus Pauling Institute.
Benefits
In addition to its sweet taste, pomegranate juice may offer other health benefits due to its nutritional value. A 2010 study by F. Desgrandchamps and L. Bastien and published in the French journal "Progrès en urologi" found that pomegranate juice along with omega-3, lycopene and vitamin D showed some protective value against the development of prostate cancer in men. In addition, it may hold promise as a treatment for erectile dysfunction due to its antioxidant properties, explains a 2010 study by Q. Zhang and colleagues and published in the "International Journal of Andrology." However, research is mixed and limited.
Enjoying Pomegranates
Pomegranates are in season from September through January. The fruit is picked when ripe, so you can enjoy it right away or store it up to two months, explains WholeHealthMD.com. You can make your own homemade juice by blending the arils of the fruit and straining the mixture for the seeds. Pomegranate juice leaves a powerful stain. You may want to wear gloves when handling the fruit and take care where you place the cut fruit on the kitchen counter.
References
- MayoClinic.com: Can Drinking Pomegranate Juice Help Lower My Cholesterol?
- Pomegranate Council: California Pomegranates
- U.S. Department of Agriculture: Nutrient Data Lab
- Linus Pauling Institute: Potassium
- "Progrès en urologi"; Nutrition, Dietary Supplements and Prostate Cancer; F. Desgrandchamps and L. Bastien; September 2010
- "International Journal of Andrology"; Dietary Antioxidants Improve Arteriogenic Erectile Dysfunction; Q. Zhang et al; June 2010
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