Pomegranate juice is one "super fruit" that may prove to have certain health benefits once this beverage has been studied more extensively, states the Center for Science in the Public Interest. Pomegranates are rich in antioxidants and other essential nutrients. Drinking pomegranate juice isn't bad for people who are in good health. However, drinking too much pomegranate juice --- or any other juice --- can contribute to weight gain. Also, pomegranate juice may not be a good mix with certain medications.
Pomegranate Basics
Pomegranates are grown domestically in California, as well as throughout Asia and the Mediterranean, reports the Centers for Disease Control and Prevention. The fruit itself has a tough, red exterior; hundreds of pulpy seeds are nestled inside, and it is from these seeds that pomegranate juice is derived. CSPI reports that pomegranate juice became popular with consumers around 2003. Since that time, it's achieved the reputation as a "super fruit" --- a fruit rich in antioxidants. According to a January 2009 report from "Functional Ingredients," other exotic fruits given the "super fruit" label include acai, mangosteen, guava and starfruit. More common "super fruits" are coconut, orange, blueberry, mango and cranberry.
Pomegranate Juice Basics
The information on the nutrition facts label can vary, depending on the pomegranate juice manufacturer. Although pomegranate has no sodium, cholesterol or fat, this juice can have up to 160 calories per 8 oz. serving. "Light" pomegranate juice may have only 75 calories for the same serving size. Regular pomegranate juice can give you more than 10 percent of your daily value for the mineral potassium. Manufacturers typically blend pomegranate juice with other juices, such as blueberry, cherry, mango, strawberry, nectarine and black currant, as well as citrus "ades."
Pomegranate and Health
Pomegranate juice is rich in antioxidants. Results of a study published in the October 2000 issue of "Journal of Agricultural and Food Chemistry" indicates that pomegranate juice's antioxidant activity is three times higher than that of green tea and red wine. The National Center for Complementary and Alternative Health explains that the body produces free radicals, unstable molecules that can harm your cells. Exposure to smoke, radiation and pollution can also produce free radicals. Antioxidants are believed to neutralize free radicals, reducing your risk for chronic diseases such as cancer and heart disease. Pomegranate juice has in fact been studied for its potential to fight prostate cancer, cardiovascular disease, high cholesterol and high blood pressure. The Memorial Sloan-Kettering Cancer Center and CSPI indicate that more research on pomegranate juice is required to determine if it has specific health benefits.
Cautions
Pomegranate juice isn't associated with any known adverse effects. Mayo Clinic cardiologist Thomas Behrenbeck indicates that the juice is generally safe. However, the Memorial Sloan-Kettering Cancer Center indicates that it might not be a good mix with statin medications. If you take medications that exclude consumption of grapefruit juice, you might want to give pomegranate juice a pass, too. Pomegranate juice has a high sugar content, which can lead to weight gain. A single cup can have up to 160 calories --- more calories than you'd get from a regular 12-oz. can of cola. Manufacturers often sell pomegranate juice and pomegranate juice blends in two-serving bottles. Behrenbeck states that consumers should read the nutrition facts label carefully to make sure pomegranate juice contains no added sugar. Harvard School of Public Health recommends limiting yourself to a 4-oz. serving of fruit juice each day if you're watching your waistline.
References
- Memorial Sloan-Kettering Cancer Center: Pomegranate; April 2011
- Functional Ingredients: Hop on the Super-Fruit Bandwagon; January 2009
- National Center for Complementary & Alternative Medicine: Antioxidant Supplements ...; March 2011
- Centers for Disease Control and Prevention: Pomegranate
- "Nutrition action Healthletter;" Super Fruit; D. Schardt; November 2006
- "Journal of Agr. and Food Chem."; Antioxidant Activity of Pomegranate Juice; M. Gil, et. al; October 2000
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