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Both are winners — but they win different races. Pomegranate brings a wide palette of polyphenols and tannins that show up in lab tests and human studies as broad antioxidant and anti-inflammatory players. Beetroot brings betalain pigments and a heavy dose of dietary nitrates, which turn into nitric oxide and boost blood flow and exercise performance. So pick the juice to match the job: heart-health and long-term antioxidant coverage (pomegranate) or circulation and workout oomph (beet). 🍷➡️🏃♀️
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Key Points
- 🩸 Beet: High nitrates → better blood flow & workouts.
- ❤️ Pomegranate: Rich polyphenols → strong antioxidants.
- ⚖️ Compare: Beet = performance, Pomegranate = protection.
- 🍹 Sugar: Check labels, pick 100% juice or dilute.
- 💪 Use: Beet pre-workout, Pomegranate post-workout.
- ⚠️ Safety: Ask doctor if on BP meds or kidney issues.
- 🥗 Tip: Try beet salads or pomegranate yogurt bowls.
At a glance — what each juice is best at
Short, useful snapshot so you can decide fast.
- Pomegranate juice: rich in polyphenols (punicalagins, anthocyanins), great for antioxidant diversity and reducing oxidative stress over time. Good for long-term vascular health and inflammation control.
- Beet juice: rich in betalains and very high in dietary nitrates → nitric oxide. Useful for acute drops in blood pressure, improved blood flow, and better exercise endurance.
- Sugar note: pomegranate blends can be sweet; beet blends vary depending on what they’re mixed with. Read labels. 🏷️
How they work — not the same “antioxidant”
People shove both into the same “superfood” bucket, but they’re different tools in the kit. Pomegranate’s strength comes from a broad assortment of polyphenols that scavenge free radicals and modulate inflammation pathways. Beetroot’s betalains are antioxidant pigments too — but clinically, a lot of beet benefits come from nitrates that become nitric oxide, which dilates blood vessels and changes how muscles use oxygen during exercise.
Put bluntly: if you’re measuring antioxidant variety, pomegranate often scores higher. If you measure functional changes in circulation and performance, beet frequently wins.
Deep dive: what the science says
I’ve read a handful of designs and trials on both — some small, some larger — and here’s the human version.
Pomegranate: the long game
Pomegranate juice has shown promise in lowering markers of oxidative stress and protecting LDL from oxidation. That sounds nerdy, but it’s relevant: less oxidized cholesterol tends to mean less plaque formation over decades. People who sip it for heart support are often after those longer, slow-burn wins.
Beetroot: the quick lift
Athletes drink beet juice because the nitrate → nitric oxide pathway is real. Try a shot of beet juice before a hard session and you might notice workouts feel easier or last a little longer. Blood pressure can dip acutely after beet consumption, too — which is useful, but also why people on BP meds should check with a doc first.
Which should you reach for — practical picks
Here’s how I’d match juice to goals:
- Before a workout: beet juice (nitrate benefits). Try a small serving 2–3 hours pre-exercise. 🏋️♂️
- For daily antioxidant variety and chronic disease prevention: pomegranate juice. Swap it in as part of a heart-health routine. ❤️
- Can you rotate? Absolutely. Have beet on training days and pomegranate on rest or recovery days — or dilute both and alternate. If you like beets in meals, try this flavorful lentil-beet salad for a whole-food approach.
Practical concerns: sugar, labels, and combos
Both juices contain natural sugar. Commercial pomegranate products often add fruit concentrates or sweeteners — so watch portions. Beets are earthy and sometimes mixed with sweeter fruits; that changes the sugar and calorie picture.
If you’re watching potassium (something athletes and people on certain meds check), beets contribute but so do many other foods — see our list of foods with more potassium than a banana for alternatives. And if you like smoothies, our 7-day smoothie weight-loss diet plan includes low-sugar options that can fit beet or pomegranate ingredients without blowing your daily carbs.
Small, real-life examples
I mixed a tablespoon of pomegranate molasses into a high-protein yogurt bowl the other day (see our high-protein yogurt bowl if you want the full build)—it brightened the flavor and gave a satisfying antioxidant boost. On a long run, a friend swore by diluted beet shots; she said perceived effort dropped — not magic, but noticeable. Anecdotes aren’t data, but they’re part of how choices feel in real life.
Safety and when to check with a clinician
- If you take blood pressure medication, talk to your doctor before adding concentrated beet shots — the combined effects can be strong.
- If you have kidney disease or problems with potassium handling, check labels and clinical advice.
- For anyone monitoring blood sugar, prefer unsweetened 100% juices or dilute them and watch serving size.
Which has more antioxidants? Pomegranate typically provides a broader array and higher concentration of polyphenol antioxidants per serving. Beet juice contains potent antioxidants too, but its standout benefit is dietary nitrates that deliver vascular and exercise performance effects — so “more” depends on what antioxidant or outcome you’re measuring.
Is pomegranate healthier than beet?
Not universally — pomegranate is stronger for polyphenols; beet wins for nitrates and circulation.
Which is better for workouts?
Beet juice, for most people.
Can I drink both daily?
Many people alternate or dilute servings. Watch sugar and meds.
If you want recipe ideas, I can stitch beet or pomegranate into a meal plan — from a recovery smoothie to a high-protein snack. Or, dive into our comparisons like pumpkin seeds vs chia seeds for smart snack swaps. 🍽️
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Sources:
- Meta-analysis — Nitrate (beetroot) and blood pressure: Frontiers in Nutrition (2022). PubMed
- Beetroot juice & athletic performance (review): Domínguez et al., free full text (2017/2018). PMC+1
- Betalains (antioxidant review): MDPI narrative review (2024). MDPI
Muhammad Ahtsham is the founder of EatLike.com, where he shares real-world advice on clean eating, high-protein meals, and healthy weight loss. With hands-on experience in nutrition and food blogging, his recipes and tips are practical, tested, and made to help real people see results.
