What Is Pomegranate Juice Good for?

The pomegranate, known to show up in supermarkets in the autumn and winter months, produces a tart and tangy, bright red juice that can be enjoyed year round. The juice has been found to be full of the same heart healthy nutrients contained in the fruit itself. These nutrients have been linked to the reduction of various health conditions and diseases.

High in Antioxidants

Pomegranates and pomegranate juice are known for their high content of polyphenols which act as antioxidants. One study from the University of California, Los Angeles ranks pomegranate juice higher than nine other beverages including wine, grape juice and tea when it comes to antioxidant content. Pomegranates contain three specific polyphenols -- tannins, anthocyanins and ellagic acid. Polyphenols have been linked to a reduced risk of heart disease due to a positive influence on blood cholesterol levels. In addition, according to the American Cancer Society ellagic acid may contain anti-cancer properties and is being researched regarding its influences on skin, esophagus, lung and breast cancers.

Provides Potassium

The juice contains potassium. Potassium is essential for healthy fluid balance in the body and is important for proper kidney function. In addition, potassium plays a role in a healthy muscular system which includes the heart muscle. It is involved in skeletal and smooth muscle contraction. Its role with this system makes it important for normal digestion and general muscle function.

What Juices May Be Missing

While pomegranate juice can be beneficial in a healthy diet it is important to remember that the fruit and juice are not entirely equal when it comes to nutrition. When drinking the juice instead of eating the fruit, and consuming arils (juice sacs and seeds), you are missing out on fiber, about 6 to 7 grams per pomegranate. In addition, vitamin C is eliminated during pasteurization of the juice due to its fragile nature. It is true that many companies add vitamin C back into the juice after processing, but this vitamin is found in its most natural form in the whole fruit. To gain the most benefits, enjoy the juice, but also add pomegranate arils to your yogurt and salads on a regular basis.

Choose Your Juice Wisely

Many bottled juices contain additives especially sugar. It is important to seek out 100 percent pomegranate juice to get the most nutrients specific to the fruit. You can also look for other 100 percent juices which include pomegranate such as blends with blueberry or cherry. Just confirm how much pomegranate juice it actually contains and if any sugars have been added. These juices will likely be less expensive, but won't contain 100 percent pomegranate juice or the full nutrient profile that comes with it. When looking for the juice keep in mind that many brands are kept cold in the refrigerated section of the supermarket.

A Wide Variety of Uses

It is possible to make your own pomegranate juice instead of turning to the bottled varieties. Simply cut the fruit in half and use a citrus juicer to gain about a half cup of juice per large fruit. Be aware that the juice is brightly colored and can stain clothing and countertops. The juice can be consumed as it is or added to smoothies, mixes of other juices or even as a component of a cocktail like a pomegranate martini. In addition, the juice can be used for cooking. Pomegranate molasses is a term given to reduced pomegranate juice. You can make this yourself by heating the juice on the stovetop and allowing it to reduce to a thick syrup and then adding a little sugar to taste. For example, heat 4 cups to produce about 3/4 cup of molasses. This can be used as sauces for meats, marinades, salad dressings and desserts.

Resources

• California Pomegranates