A bold, ruby-red juice made from fresh pomegranate seeds, rich in polyphenols and natural antioxidants. Known for its heart-protective and anti-inflammatory properties, this juice offers a powerful way to support vascular health and cellular defense.
Preparation Time
- Prep time: 10 minutes
- Juicing time: 5 minutes
- Total time: 15 minutes
- Servings: 2 (approx. 300–400 ml)
Ingredients
- 2 large ripe pomegranates
- Optional: splash of lemon juice (for brightness)
- Optional: 1/2 teaspoon grated fresh ginger (for warmth and added anti-inflammatory effect)
Instructions
Manual Method (without a juicer):
- Cut the pomegranates in half and remove the seeds (arils) by gently tapping the skin with a spoon over a bowl.
- Place the seeds in a blender and pulse briefly (5–10 seconds).
- Strain the mixture through a fine mesh sieve or cheesecloth, pressing to extract all juice.
- Serve chilled.
Using a Juicer:
- Feed the pomegranate seeds directly into the juicer.
- Strain if needed, and serve immediately.
Estimated Nutritional Value (Per 200 ml glass)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~130 kcal |
| Carbohydrates | ~32 g |
| Sugars (natural) | ~24 g |
| Fiber (if unstrained) | ~2–3 g |
| Vitamin C | ~10–15% DV |
| Potassium | ~250 mg |
| Polyphenols | High (punicalagin, ellagic acid) |
| Antioxidant capacity (ORAC) | Very high |
Health Benefits
1. Cardiovascular protection
Pomegranate juice contains punicalagins, which have been shown to improve endothelial function, reduce blood pressure, and lower LDL oxidation.
Reference: Aviram M et al. (2004). Pomegranate juice consumption reduces atherosclerotic risk. Clinical Nutrition.
2. Anti-inflammatory and anticancer potential
Ellagic acid and other polyphenols in pomegranate modulate inflammatory pathways and may inhibit the proliferation of cancer cells in vitro.
Study: Lansky EP & Newman RA. (2007). Pomegranate as a medicinal plant. Journal of Ethnopharmacology.
3. Improved memory and brain protection
Daily pomegranate juice has been linked to improved verbal memory performance and antioxidant activity in older adults.
Study: Bookheimer SY et al. (2013). Pomegranate juice and memory in older adults. Evidence-Based Complementary Medicine.
Tips for Best Results
- Use ripe, heavy pomegranates with deep red skins for maximum juice yield and flavor.
- Pulse gently in blender to avoid crushing the bitter inner seed (pip).
- Consume fresh—antioxidants degrade over time, especially when exposed to light and air.
- Avoid bottled versions with added sugars or preservatives.
- Refrigerate seeds for up to 3 days before juicing if preparing in batches.
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