Pomegranate juice has become widely popular in the past several years -- and for good reason. Not only is this exotic juice pleasantly sweet and tart, its claimed health benefits are associated with cancer prevention, cholesterol level improvement and osteoarthritis treatment. Whether or not these reports are eventually proved to be accurate, pomegranate juice can be safely included in moderation in most diets.
Polyphenols
Pomegranate juice contains high concentrations of chemical compounds known as polyphenols, which are chiefly responsible for the juice's healthy reputation. These compounds -- namely ellagic acid, tannins, anthocyanins and flavonols -- have antioxidant activity, protecting the body against the harmful effects of free radicals. They are also found to be anti-atherosclerotic, potentially protecting against dangerous arterial plaque buildup.
Vitamins and Minerals
In addition to polyphenols, pomegranate juice contains vitamins and minerals. Vitamins A and C are found in small amounts, both important in immune function. The juice is a good source of potassium -- one 8 oz. cup provides 12 percent of the daily value, based on a 2000-calorie diet. A diet high in potassium can help protect you against high blood pressure. Pomegranate juice also contains iron and folic acid, both involved in red blood cell formation.
Fruit Versus Juice
While much of the clinical trials and purported health benefits focus on pomegranate juice, the whole fruit has its own benefits. It contains all of the nutrients found in fruit juice, though the concentration is significantly less, as it takes several whole pomegranates to yield a serving of juice. However, eating the fruit in place of the fruit juice provides less calories and more dietary fiber, making it a healthy addition to the diet. If you choose juice over whole fruit, control your portions to avoid excessive caloric intake.
Considerations
While it may seem like a no-brainer to include pomegranate juice in your diet, there are certain things to consider. If you have diabetes, prediabetes or are simply watching the amount of carbohydrates you consume, you should pay special attention to the serving size. One cup of pomegranate juice contains 35 g of carbohydrates. There may also be an interaction between the juice and statin medications as well as ACE inhibitors. Consult your doctor if you intend to consume larger amounts of pomegranate juice.
References
- Memorial Sloan-Kettering Cancer Center: Pomegranate; December 2010
- LIVESTRONG.COM: My Plate: Pomegranate Juice
- NPR: Pomegranates: Jewels in the Fruit Crown; Bonnie Wolf; November 2006
- CBS: The Early Show: Pomegranate Ranked Healthiest Fruit Juice; July 2008
- University of Maryland Medical Center: Pomegranate; December 2009
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