Is pomegranate fruit & juice rich in vitamin C?

Pomegranates are rich in vitamin C. A whole fruit has up to 29 mg, or 32% of the daily required dose! In contrast, pomegranate juice is poor in vitamin C. You better drink it with other fruit juices.

Health benefits of vitamin C

Vitamin C is necessary for many function 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.[1,2]

Also, vitamin C improves the absorption of nonheme iron; the type of iron found in plant-based foods.

Moreover, getting adequate amounts of vitamin C is beneficial for the skin. Vitamin C has powerful antioxidant properties. It 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.[3]

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. 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?

Pomegranates contain moderate amounts of vitamin C. They contain about 10 mg per 100g. Actually, a whole pomegranate (4″) has 29 mg of vitamin C. This is 32% DV (Daily Value)![4]

Thus, pomegranate helps meet the daily required dose.

Is a glass of 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.[5]

So, you better consume whole pomegranates in order to get vitamin C. Pomegranate juice lacks of dietary fiber as well. Not consuming enough fiber is a common cause of constipation.

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 pomegranates & 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![6,7]

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.

You can drink pomegranate juice year round. You’ll find 100% organic pomegranate juice on Amazon. Click here.

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. A glass contains 31g of sugars and about 130 calories. The body metabolizes sugar better in the morning. It uses it for energy. On the other hand, we store more sugar as body fat when we consume it at night.

Moreover, you better get antioxidants 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 rich in vitamin C.

Vegetables, such as broccoli, cauliflower, peppers, as well as fruits such as oranges, strawberries, kiwis, lemons, grapefruits, papayas, and mangos are excellent dietary sources of vitamin C!

You can safely get high doses of vitamin C, both from foods and supplements. Just don’t exceed the maximum safe dosage.