Can you drink pom everyday?
Pomegranate juice, also known as pom, has become an increasingly popular beverage in recent years. With its delicious taste and purported health benefits, it’s easy to see why so many people enjoy drinking pom juice on a regular basis. But is it safe to drink pom everyday? Let’s take a closer look.
Nutritional Profile of Pomegranate Juice
First, let’s examine the nutritional profile of pomegranate juice. One 8 oz serving of pom juice contains:
- Calories: 120
- Total fat: 0g
- Sodium: 15mg
- Potassium: 542mg
- Total carbs: 28g
- Sugars: 24g
- Protein: 1g
As you can see, pom juice is high in natural sugars but very low in fat and sodium. It’s also a good source of potassium. Pom juice contains no cholesterol or artificial ingredients.
In addition to the basics, pom juice provides vitamins and minerals such as:
- Vitamin C: 40% DV
- Vitamin K: 12% DV
- Folate: 6% DV
- Magnesium: 5% DV
It also contains disease-fighting antioxidants and polyphenols that provide anti-inflammatory effects.
Potential Benefits of Daily Pomegranate Juice
Drinking 8-12 oz of pom juice every day may provide the following benefits:
- Heart health: Polyphenols can improve blood flow and protect LDL cholesterol from oxidation. This may reduce the risk of heart disease.
- Lower blood pressure: The antioxidants in pom juice promote arteries that are flexible and resilient. This allows blood to flow freely.
- Anti-cancer properties: Compounds in pom juice may help prevent the growth and spread of certain cancers.
- Improved memory: Drinking pom juice daily appears to strengthen memory and cognition, especially in older adults.
- Anti-inflammatory effects: The powerful antioxidants fight inflammation throughout the body, reducing risk of chronic diseases.
Some studies have also found connections between daily pom juice and improved erectile function, better skin health, and decreased joint pain.
Potential Downsides of Daily Pomegranate Juice
Although the benefits seem appealing, there are some potential downsides to consider as well:
- High natural sugar content: Pom juice contains 24g of sugar per 8 oz serving. Consuming this much sugar every day can increase risk of weight gain and insulin resistance.
- Dental erosion: The acidity in pom can wear away tooth enamel when consumed daily. Be sure to rinse your mouth with water after drinking.
- Medication interactions: Pom may interact with blood thinners and medications that are broken down by cytochrome P450 enzymes. Check with a doctor first if you take daily prescriptions.
- Pesticide residue: Conventionally grown pomegranates may have pesticide residues. Opt for organic pom juice or wash the fruit well before juicing.
Those with diabetes, blood disorders, or taking certain medications should be especially cautious with daily pom juice consumption.
What Experts Recommend for Daily Intake
Most experts consider 4-8 oz of 100% pomegranate juice per day to be safe for most healthy adults. The table below provides general daily pom juice recommendations based on age and health status:
| Group | Daily Recommendation |
|---|---|
| Healthy children ages 4-10 | 4 oz or less |
| Healthy teens & adults under 65 | 4-8 oz |
| Adults over 65 | 4-6 oz |
| Those with chronic health conditions | 4 oz or less after consulting doctor |
| Pregnant or breastfeeding women | 4-6 oz |
Moderate intake within these recommendations is considered safe for otherwise healthy individuals. As always, it’s wise to consult your physician about pom juice intake if you have any medical conditions or take medications that could interact.
Tips for Drinking Pom Juice Daily
Here are some tips for safely enjoying pom juice every day:
- Stick to 4-8 oz per day for adults, less for kids.
- Consume 100% pure juice with no added sugars.
- Drink pom juice in moderation by limiting other sugary beverages.
- Enjoy juice in the morning or with meals to prevent blood sugar spikes.
- Rinse mouth after drinking pom juice to prevent dental erosion.
- Buy organic juice when possible to reduce pesticide residues.
- Pair pom juice with protein, fat, or fiber to control blood sugar response.
- Talk to your doctor if you take medications or have diabetes or gut issues.
Be mindful of serving size and added sugars to receive the benefits without drawbacks. Water down juice or swap in fruit infused water some days if you wish to cut back on sugar.
The Bottom Line
When consumed in moderation, pomegranate juice can be safely enjoyed every day by most healthy individuals. The ideal intake is 4-8 oz per day. Kids and older adults should stick to 4 oz or less. Pay attention to added sugars and calories from other beverages as well.
Pom juice provides antioxidants, anti-inflammatory benefits, improved memory and heart health when consumed daily. But it does contain natural sugar, so consult your doctor if you have diabetes or take medications that interact. Monitor dental health and choose organic juice when possible.
Overall, a small glass of 100% pomegranate juice per day can be healthy for most people. Just be mindful of serving size, added sugars, and medical interactions. Pair pom juice with low glycemic foods and rinse your mouth after drinking to maximize benefits while minimizing risks.