Naturally sweet and refreshing, fruit juices contain high levels of vitamins and minerals, as well as beneficial flavonoids and phytosterols. Tomato, pineapple, grape and pomegranate juice in particular have specific health benefits that range from helping prevent cancer to lowering cholesterol. However, fruit juices can be high in sugar; they also lack the dietary fiber found in whole fruit. Drinking in moderation pure, unsweetened juices -- while avoiding beverages labeled as "juice drink" -- can help keep sugar levels down.
Tomato Juice
According to the USDA National Nutrient Database, an 8-oz. serving of tomato juice weighs in at a diet-friendly 41 calories, and offers approximately 1.85g of protein, 10.3g of carbohydrates, and 8.6g of sugars. Tomato juice is an excellent source of potassium, which is essential for controlling blood pressure and maintaining proper kidney function. An 8-oz. serving contains approximately 556mg potassium. The same 8-oz. serving provides a whopping 1094 IU of vitamin A -- necessary for good vision -- as well as 49mcg of folate, which can prevent neural tube defects in newborns; the potent antioxidant beta carotene -- at 656mcg per 8-oz. serving-- is also well represented. But it is in its lycopene content that tomato juice shines, providing a sky-high 21,960mcg per cup. Numerous studies associate high intake of lycopene-containing foods with reduced incidence of cancer, cardiovascular disease and macular degeneration.
Pineapple Juice
An 8-oz. serving of pineapple juice contains approximately 32g of carbohydrates and 24.9g of sugar; its calorie content is a reasonable 132, considering the substantial health benefits. With approximately 325mg of potassium and 30mg magnesium, pineapple juice is a surprisingly good source of minerals; it also yields 75 percent of the Recommended Daily Value for vitamin C and is a good source of vitamin B-6, which helps reduce risk of heart attack and stroke. However, pineapple juice's main claim to fame is its high levels of the trace mineral manganese: 1.260mg in an 8-oz. serving. 37 percent of Americans do not get the recommended dietary intake of manganese, which is 1.8mg for women and 2.3mg for men. Manganese is an important component of superoxide dismutase, which helps scavenge destructive free radicals.
Grape Juice
An 8-oz. serving of unsweetened grape juice contains 37g of carbohydrates, 35g of sugar and 152 calories. It is a good source of minerals, with an 8-oz. serving providing 263mg of potassium, 35mg of phosphorus, which is essential for making thyroid hormones, and 25mg of magnesium, which helps regulate levels of calcium and other nutrients in the body. Grape juice has received attention from researchers because of its content of resveratrol, a potent antioxidant also present in red wine. Resveratrol is believed to reduce the risk of blood clots, reduce LDL cholesterol levels, and relax blood vessels, thereby leading to lowered blood pressure.
Pomegranate Juice
An 8-oz. cup of pomegranate juice contains 32g of carbohydrates, 31g of sugars, and 134 calories. Like other fruit juices, it is very low in fat and is free of cholesterol. Pomegranate juice is a good source of minerals, including calcium, magnesium, phosphorus and potassium. But its most striking health benefit is its generous amount of vitamin K, a fat-soluble vitamin essential for clotting of blood as well as proper use of calcium in the bones; the USDA lists an 8-oz. serving as containing 25.9mcg. The University of Maryland Medical Center notes that vitamin K can reduce the risk of bone fractures, especially in postmenopausal women who are vulnerable to osteoporosis.
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