Pomegranates contain moderate amounts of vitamin C. They contain 10 mg of vitamin C per 100g. However, pomegranate juice has significantly less vitamin C. Other fruit juices are much richer in vitamin C.
How much vitamin C do we need a day?
The recommended daily intake of vitamin C is 75 mg for women and 90 mg for men. Pregnant and lactating women require slightly higher doses a day.
Also, smokers require higher doses of vitamin C. In fact, it’s highly recommended to get at least 35 mg more vitamin C than nonsmokers. Smoking significantly increases oxidative stress.
How much vitamin C in a pomegranate?
They contain moderate amounts of vitamin C. They contain about 10 mg of vitamin C per 100g. Actually, a whole pomegranate (4″) has 29 mg of vitamin C. This dose is 32% of the Daily Value.[1]
Hence, although pomegranates aren’t the richest fruits in vitamin C, they help us meet our daily needs.
Is pomegranate juice high in vitamin C?
In contrast, pomegranate juice doesn’t contain any significant amount of vitamin C. A glass of 100% pomegranate juice contains only 0.25 mg of vitamin C.[2]
So, you better consume whole pomegranates in order to get vitamin C.
If you want to boost your vitamin C intake, you should drink other fruit juices. For instance, pineapple juice, cranberry juice, and all juices from citrus fruits are pretty high in vitamin C.
Health benefits of pomegranate juice
Although pomegranate juice isn’t a good source of vitamin C, it’s good for you.
Above all, it’s particularly rich in antioxidants and health-promoting phytochemicals. In fact, pomegranate juice has greater antioxidant potential than red wine or green tea![3,4]
Pomegranate juice has potent anti-inflammatory action, and it has beneficial effect in many diseases, such as high blood pressure and high cholesterol. Additionally, it seems to have anticarcinogenic effects.
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What’s the best time to drink pomegranate juice?
The best time to drink pomegranate juice is in the morning.
First, pomegranate juice is packed with sugars. The body metabolizes sugar better in the morning. Moreover, you better get antioxidants, such as vitamin C, first thing in the morning in order to help the body fight oxidative stress, due to air pollution, sunlight, smoking etc.
Other foods high in vitamin C
Vitamin C is naturally present only in plant-based foods. But, there are too many common foods high in vitamin C. You can safely get high doses of vitamin C, both from foods and supplements. Just don’t exceed the maximum safe dosage.
Health benefits of vitamin C
Vitamin C is necessary for many functions of the human body. For instance, it’s involved in the synthesis of collagen, carnitine, and certain neurotransmitters. Also, it’s crucial for protein metabolism and wound healing.
Furthermore, vitamin C may decrease the risk of developing osteoporosis, as it increases the absorption of calcium.[5,6]
Also, vitamin C improves the absorption of nonheme iron.
Moreover, getting adequate amounts of vitamin C is beneficial for the skin. Vitamin C prevents skin aging and the formation of wrinkles, due to sun damage. Most noteworthy, vitamin C can regenerate other potent antioxidants, such as vitamin E!
Moreover, vitamin C might help delay or even prevent the development of certain cancers and cardiovascular disease. Vitamin C boosts the immune system and fights oxidative stress.[7]
