Pomegranate Juice Benefits, Side Effects, and Dosage

When it comes to homemade drinks, you should definitely try healthy, delicious, and refreshing Pomegranate Juice! 

Take your meals to the next level with a sweet and tarty drink from the fruity freshness of pomegranates. The pomegranate juice also has a vibrant color that will always leave you wanting more. 

There are so many nutrients you can get from pomegranates, and turning these fruits into juice is a fun and convenient way of experiencing all of their health benefits.

Every time you drink it, you will certainly have good energy that you will need for the day. I’m sure you will love Pomegranate Juice until the last sip.

pomegranate juice benefits side effects and dosage
Pomegranate juice is a healthy drink made from the pomegranate which has a bright red color and juicy arils inside.

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Before you drink Pomegranate Juice, let’s talk about its health benefits, side effects, and dosage! 


Have you tried a pomegranate before? It’s a round fruit with a rich red color on the outside. Surprisingly, it is soft and smooth inside with its pulpy mesocarp that contains its small seeds or arils. 

The pomegranate seeds are the main star of the juice. Each aril is about the size of corn kernels, and it holds vibrant red juice inside. They may be seeds, but they are actually the only part of the pomegranate you can eat. 

When it comes to flavor, the pomegranates have a pleasant, sweet, and tarty taste that can satisfy your sweet tooth. Some also say that pomegranates taste like grapes.

Pomegranates aren’t just about flavor because they also have nutrients to offer. According to Food Data Central, these are the nutrients you can get from 100 grams of pomegranates:

Water77.9 grams
Energy346 kcal
Protein1.67 grams
Carbohydrates18.7 grams
Fiber4 grams
Calcium10 milligrams
Magnesium12 milligrams
Potassium236 milligrams
Phosphorus36 milligrams
Sodium3 milligrams
Vitamin C10.2 milligrams
Folate38 micrograms
Choline7.6 milligrams
Vitamin K16.4 micrograms

The average-sized pomegranate has about 234 calories and 52 grams of carbohydrates. Indeed, these low-calorie fruits can be good options for any diet! 

These are also some of the vitamins and minerals you can get from pomegranates:

  • Calcium
  • Manganese
  • Copper
  • Vitamin K
  • Phosphorus
  • Vitamin B6
  • Folate
  • Potassium
  • Thiamin
  • Vitamin C
  • Sodium
  • Fiber

Aside from all the healthy goodness they can give you, there are also different ways to enjoy pomegranates. You can eat the arils fresh, turn them into juice, add them to smoothies or tea, and more! 

How to Make Pomegranate Juice

Once you know how to open and cut a pomegranate, you will find it easy to make Pomegranate Juice, too. 

  1. Rinse the pomegranate with warm water.
  2. Use a knife to make an opening at the top of the fruit. 
  3. Make shallow slices along the ridges. 
  4. Then, break the ridges into sections. 
  5. Dislodge the arils with your fingers. 
  6. Blend the arils in a blender
  7. Filter the contents with a sieve
  8. Pour the juice into a glass to drink, and enjoy! 

Now, you can enjoy fresh and good-quality pomegranate juice whenever you want! 


Buying pomegranates

  • Bon Appetit suggests buying firm pomegranates that feel heavy for their size.
  • Check them for any bruises or holes.
  • The rind should also have a pink to dark red color.
  • Larger pomegranates tend to be juicier. 
Storing pomegranates
  • Keep pomegranates at room temperature to use within a week.
  • Store them in the fridge to last up to two weeks.
  • You can freeze the pomegranate arils for several months.

Pomegranate Juice Benefits

Check out these top reasons why you should start drinking Pomegranate Juice:

Controls blood sugar

You won’t have to worry about getting diabetes because pomegranate juice can help you regulate your blood sugar. It’s the perfect fruit to eat for something sweet that won’t cause spikes in your blood sugar levels.

According to Healthify Me, pomegranate has a low glycemic index and many antioxidants to keep your blood sugar in check. In fact, it improves insulin sensitivity to help your body process sugar better.

Promotes brain function

Make your brain function at the optimum level with pomegranate juice in your diet. If you want to enhance your memory and improve focus, then pomegranates are some of the best fruits for you. 

The International Journal of Molecular Sciences revealed that pomegranates have ellagitannins that can protect your brain from Alzheimer’s and other brain problems. 

Supports urinary health

How important is your urinary health? It’s responsible for removing waste from your blood and body. Your urinary system also detoxifies your blood for better blood flow and organ function. 

Springer Link shared that pomegranates have compounds that prevent the growth of kidney stones. You will surely have better overall health with pomegranate juice in your diet. 

Reduces inflammation

Relieving your body from inflammation can help protect you from different health problems. It’s a good thing that pomegranates can keep inflammation at bay. 

Antioxidants mentioned that pomegranates have punicalagins that have anti-inflammatory and antioxidant potential. You won’t have to worry about getting chronic diseases anymore! 

Improves heart health

To live a long and healthy life, you need to add heart-healthy food to your diet more often. Fruits like pomegranates can work wonders on your heart, especially in the long run. 

The American Heart Association found that the antioxidants in pomegranates can promote healthy arteries and prevent heart diseases. Even your blood pressure will improve with pomegranates.

Helps with digestion

Get the nutrients and energy that you need by enhancing your digestion with pomegranates. While you’re satisfying your appetite, you’re also cleansing your gut.

Saber Health Group shared that pomegranates have prebiotics that support good bacteria in your gut. The fiber in pomegranates will also have positive effects on your digestion.

Strengthens bones

One of the best ways to get healthy and strong bones is to eat more fruits. Your body needs calcium and potassium to strengthen your bones and joints. 

Research by the British Journal of Nutrition found that pomegranates also increase endurance and improve muscle recovery. You will surely have better workout sessions with pomegranates. 

Prevents cancer

Protect yourself from the life-changing symptoms and effects of cancer with antioxidants from pomegranates. Trust me, there are many types of cancer you can avoid with these fruits. 

Cancer Therapy Advisor shared that pomegranates have antioxidants and anthocyanins to relieve inflammation and inhibit cancer cell growth. Trust the incredible nutrients of pomegranates to keep you away from cancer.

Now that you know the pomegranate health benefits, are you excited to reap these benefits in pomegranate juice?

Side Effects

It may be delicious, but pomegranate juice can put your health at risk, especially if you drink it in excess. Remember that fresh fruit drinks are good for you, only if you drink them in proper amounts. 

Watch out for these side effects when drinking this juice:

  • Indigestion – pain and discomfort in the stomach area
  • Diarrhea – loose and watery stools
  • Itching – skin irritation
  • Swelling – enlargement of a body part
  • Runny nose – mucus from the nose
  • Anaphylaxis – a severe allergic reaction
  • Difficulty breathing – lung problems
  • Hypotension – low blood pressure levels
  • Sore throat – pain and irritation in the throat area

How much Pomegranate Juice should you drink to reap its health benefits without the side effects?


Mount Sinai suggests drinking about 8 to 12 ounces of pomegranate juice per day. The good thing about this sweet drink is that you can enjoy a delightful juice without sugar or additives. 

You can always make your juice special with other ingredients like honey, maple syrup, chia seeds, sesame seeds, lemon wedges, and even fresh pomegranate arils. 

The Devil Wears Salad suggests these fruits and veggies to pair with pomegranates:

  • Mango
  • Watermelon
  • Lettuce
  • Pineapple
  • Lemon
  • Raspberry
  • Grapefruit
  • Orange
  • Dragon fruit
  • Finger
  • Grape
  • Apple
  • Capsicum
  • Celeriac
  • Celery
  • Eggplant
  • Persimmon
  • Nectarine
  • Cauliflower
  • Cucumber
  • Guava
  • Carrot
  • Pear
  • Fennel

When it comes to herbs and spices, you can go for cinnamon, mint, nutmeg, oregano, sage, thyme, tarragon, cardamom, allspice, and even parsley. 

Frequently Asked Questions

What are the benefits of pomegranate juice?

Drinking pomegranate juice can give you plenty of health benefits. Because of its high level of antioxidants, it is known to have positive effects on inflammation, cancer prevention, and hypertension. 

You will also have better urinary health, digestion, brain function, bone density, and heart health. 

Is it OK to drink pomegranate juice every day?

Yes, it is okay to drink pomegranate juice every day as long as you limit your intake to eight to twelve ounces only. Pair the pomegranate with other fruits, veggies, and herbs for a balanced drink.

Is pomegranate good for kidney creatinine?

Indeed, pomegranate is good for your kidneys because it can lessen the symptoms of heavy metal exposure. Its antioxidants can also help your kidneys function better as it prevents the growth of kidney stones. 

Is pomegranate juice good for you?

Of course! In fact, it is one of the best juices that you can make at home. It has a sweet flavor that can satisfy your sweet cravings without the added sugar or calories!

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