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Non-diet nutrition & living

Pomegranates

Nutrition facts, health benefits and everything else you need to know about pomegranates.

Food Library, Fruit

Overview

Pomegranates are medium-sized fruits that consist of an outer hard cell which contains a big number of bright red and juicy arils that encase the seeds. Each fruit may contain between 200 and 1400 arils, depending on the size. The pomegranate plant is a short bush-like tree which is extremely long-lived as its life span could reach 200 years. Botanically, the pomegranate fruit is considered a berry.

Its name probably originates from medieval Latin and the Latin word (pōmum grānātum) literally means “seeded apple”. In French, it is called “grenade” and the known military device is named after it.

History

The pomegranate originated in regions of Southern Asia and its cultivation spread to the Mediterranean region. It is a symbol of abundance, prosperity and also fertility for many countries like Greece, Egypt, China, India, Israel, Armenia and others. In Greece pomegranates are broken in front of a house entrance at the beginning of the new year so that the countless blessings that the seeds symbolize will fall upon the house owners. Pomegranates are also depicted in religious Christian paintings, mostly of the Renaissance period, usually held by Virgin Mary or baby Jesus, and they symbolize the greatness of the suffering and resurrection of Christ. Pomegranate seeds are also used in religious dishes of the Orthodox church used in memorial services and they represent the sweetness of the life in the kingdom of the heavens.

In season

Autumn and Winter (September to February)

Pomegranates - Food Library | offadiet.com

Nutritional value

Rich in plant polyphenolic compounds like flavonoids, ellagotannins, ellagic acid and also anthocyanins, which give pomegranates their rich red color.
Rich in dietary fiber.
Rich in natural sugars. Just one cup of pomegranate arils provides 24 grams of sugar.
Good source of Vitamin C, Vitamin K, folate, potassium and copper.
Their seed oil contains three different dietary fatty acids: punicic acid, oleic acid and linoleic acid.

Health Benefits

The rich content of pomegranates in precious phytochemicals makes them really beneficial for human health. Scientists have known for years that the consumption of pomegranates as well as their juice can have numerous positive effects on many health issues.

Its high content in polyphenolic compounds give pomegranate extraordinary anti-inflammatory and antioxidant properties. Studies have shown that the antioxidant capacity of pomegranate juice is three times higher than that of red wine and green tea.
Pomegranates and pomegranate juice have cardioprotective properties and can positively affect patients with hypertension. Studies showed that daily consumption had beneficial effects on blood pressure, triglycerides and HDL.
Their rich content in phytochemicals possibly reduces the risk of prostate cancer and slows the progression of the disease, as shown in multiple epidemiological studies. Additionally, they may play an important role in breast, liver and colon cancer.
Pomegranates have antibacterial and antifungal properties and they can help fight infections, especially oral, caused by such harmful microorganisms.

The amazing properties of pomegranates are still investigated by scientists and recent evidence, from studies that have been published in 2019, have resulted in the following findings:

Daily consumption of pomegranates and pomegranate juice may support cognitive activity, memory and learning abilities. This is probably due to the antioxidant capacity of the polyphenols which can prevent neuronal damage caused by the free radicals which are produced during normal metabolism.
Pomegranates are also good for skin health as they have the ability to enhance protection from UV damage.
They can have a positive effect on the overall health of athletes and physically active people. Studies showed that intake of pomegranate fruit, juice or supplements significantly improved whole body strength, muscle fatigue and soreness, blood flow and general feeling of vitality.
Pomegranates could possibly contribute to weight management and obesity prevention. Studies have shown that they have a positive effect on stimulation of thermogenesis, satiety and lipid absorption. In addition, punicalagin, a highly biologically active compound found in pomegranates, has been shown to cause a significant reduction in white adipose tissue and in inflammatory responses caused by obesity. Current scientific evidence, however, remain unclear and further studies are required.
Pomegranates and pomegranate juice can improve overall health in women with Polycystic Ovaries Syndrome (PCOS). Studies have shown that it can improve their metabolic profile and blood pressure and they can also help with inflammation.

Fruit VS Juice VS Supplements

Surprisingly, many of the health benefits of the pomegranate fruit can also be gained by the consumption of pomegranate juice or supplements with pomegranate extracts. Commercial juices have been proven to retain most of the nutritional and health benefits of pomegranate fruit and so do supplements up to a certain point. However, as with all juices, the biggest amount of dietary fiber is lost. And especially with pomegranates, if we choose the juice instead of the fruit we also miss on all the benefits from the valuable fatty acids that can be found in the seeds and the seed oil.

How to choose them

Pomegranates are very acidic fruit, so depending on their variety they may be sweet, sour or somewhere in between. This also depends on their level of ripeness, of course. Although it’s not easy to tell which ones are sweeter, select fruit which have a smooth, shiny peel which is not very hard (still unripe with pink or white arils) and not very soft either (probably too ripe and possibly bruised). Prefer heavier pomegranates because they are juicier.

How to consume

You can enjoy pomegranates as a fruit but you can also use them for many dishes.

In raw green salads. Their semi-sweet taste and high acidity makes them a perfect ingredient for fresh salads.
In sweets. They are the perfect partner to vanilla and chocolate and they are a great addition to most fruit-based sweets.
In cheese platters. Their sweet, tangy taste makes a great pair with most cheese flavors.
With yogurt and ice cream.
In jams and preserves.

You can also use pomegranate juice which can easily be extracted from them. You can either squeeze the fruit like we do with oranges or use a food processor to slightly blend the arils and then use a sieve to strain the pomegranate pulp. The juice can also be used in various dishes.

For fruit-based jams, preserves and liquors.
For salad dressings and sauces.
As added flavor and coloring agent in baking.

Storage

Pomegranates can be kept in room temperature, in a cool and dry place, where they can last for a couple of weeks or maybe more. Their outer skin may start dehydrating but they may be still be perfectly edible inside.

They can also be refrigerated and last for about a month.

Freezing

As mentioned already pomegranates are technically berries and like most berries they can be frozen perfectly. After you de-seed the pomegranates, make sure the arils are dry so that they will freeze individually and not stick together creating pomegranate ice cubes. They can be kept in the freezer for about six months.

In many countries you can also find packaged frozen pomegranate arils in markets. Unfortunately, studies have shown that, during the last decade, they are among the fruits that contribute greatly to outbreaks of foodborne illnesses mainly attributed to viruses. So if you have a choice, fresh ones or domestically frozen are always preferable.