Pomegranate juice is a source of potassium and antioxidants. The juice is available as a pure juice or from concentrate as a light beverage. Each variety contains a different amount of pomegranate. The more pomegranate fruit in the juice, the more nutrients and antioxidants you receive.
100 Percent Pure Juice
POM Wonderful is a commercial product that has been used to evaluate biological properties and clinical evidence of pomegranate juice and extract. It contains pure juice from the fruit with no added sugars, juice fillers or preservatives. A study published in 2006 in "The Journal of Nutrition" analyzed the composition of this juice brand. An 8 oz. serving contains 35 g total carbohydrates, 34 g sugars, 30 mg sodium, 430 mg potassium, 4 percent calcium, 2 percent iron and 2,486 mg/L of total polyphenols. Polyphenols are the antioxidants that prevent and repair your damaged cells and have healing qualities. The research study identified the phenols in the pomegranate juice -- anthocyanins, punicalagins and ellagic acids. Pomegranate juice tends to be tart so other companies may add juice fillers to make it sweet and more pleasing to drink. Nutrition labels and ingredients will alert you to how much pure juice is in such a product.
Juice From Concentrate
Pomegranate juice made from 100 percent concentrate means water was removed from the fresh fruit juice to make it highly concentrated in pomegranate. It does not change the nutritional composition of the juice, according to nutrition experts at Ohio State University. Pomegranate concentrate makes it easier for you to use the juice in recipes. You can also reconstitute it with water to make 100 percent fruit juice. You actually get more servings of fruit juice from concentrate. Juice typically is sold in 32 oz. bottles so you get about four 8 oz. glasses of juice. A 16 oz. bottle of pomegranate concentrate gives you about 10 8 oz. glasses of pomegranate juice.
Juice Blend
Pomegranate blends are usually made up of 100 percent assorted fruit juice and can include several types of fruit juices. The list of ingredients always begins with the juice it contains in the greatest amount and continues to that included least. For example, a 32 oz. bottle of Lakewood Juice Pomegranate Blend contains pomegranate, apple, Concord grape, red tart cherry, dark sweet cherry, blackberry, blueberry, acerola cherry from concentrate plus rose hips and grape seed. You won't be getting a whole lot of pure pomegranate juice from this blend of fruit juices, but you will get some additional vitamins and minerals. If you want to reap the health benefits of pomegranate polyphenols, choose a blend with only one or two other fruit juices.
Fruit Juice Labels
Nutrition experts from Ohio State University and the Boston Public Health Commission advise consumers to be aware of how pomegranate juice is labeled and to always read the nutrition facts. Pomegranate juice can be labeled as a beverage, cocktail, fruit drink or fruit punch. You may think you are getting pure pomegranate juice, when actually you may be getting only added sugars and a very small amount of pomegranate juice.
References
- POM Wonderful: Pomegranate Juice Products
- "The Journal of Nutrition"; Pomegranate Juice Ellagitannin Metabolites are Present in Human Plasma and Some Persist in Urine for Up to 48 Hours; Navindra P. Seeram, et al. July 2006
- Lakewood Organic: Pomegranate Blend
- Ohio State University Extension; Concentrated Juice Just as Healthful; Martha Filipic; 2002
- Boston Public Health Commission: How to Get the Most out of Your Juice; Kathy Cunningham, MEd, RD, LDN; March 2009
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