Pomegranate: The Apple With Many Seeds

The pomegranate is among the healthiest fruits on the planet.  It is red, round, and looks like a red apple with a flower-shaped stem.  Its skin is thick and inedible, but it contains hundreds of edible seeds.  Each seed is surrounded by a red, juicy and sweet seed covering known as an aril.

The seeds and arils (the only edible parts) are either eaten raw or processed into pomegranate juice.

Pomegranates contain two unique substances that are responsible for most of their health benefits.  They are:

• Punicalagins: Extremely powerful antioxidants.
• Punicic acid: The main fatty acid in the arils with strong anti-inflammatory properties.

Reasons to Eat Pomegranate

1. Packed With Important Nutrients

Pomegranates have an impressive nutrient profile.  One cup of arils contain:

• Calories: 144
• Fiber: 7 grams
• Protein: 3 grams
• Vitamin C: 30% of the RDI
• Vitamin K: 36% of the RDI
• Folate: 16% of the RDI
• Potassium: 12% of the RDI 

2. Fights Inflammation

Chronic inflammation is the root of many serious diseases including heart disease, cancer, type 2 diabetes, Alzheimer’s disease, and obesity.  The punicalagins in pomegranate juice have been shown in scientific studies to reduce inflammation.

A 12-week scientific study of people with diabetes found that 1.1 cups (250 ml) of pomegranate juice per day lowered the inflammatory markers CRP and interleukin-6 by 32% and 30% respectively.

3. Fights Prostate Cancer

Prostate cancer is a common type of cancer in men.  Researchers at the University of California at Los Angeles found that pomegranate juice appeared to suppress the growth of cancer cells in men who had preliminary treatment for prostate cancer.

4. Lowers Blood Pressure

High blood pressure (hypertension) increases the risk of heart attacks and strokes.  In one scientific study, people with hypertension had a significant reduction in blood pressure after consuming 5 fluid ounces (150 ml) of pomegranate juice daily for two weeks.  Other studies have found similar effects, especially for systolic blood pressure.

5. Promotes Heart Health

Some research shows that the antioxidants in pomegranate juice may help keep cholesterol in a form that is less damaging and also may reduce plaque that has already built up in vessels.

In an Israeli study of healthy men, researchers concluded that pomegranate juice decreases the likelihood of LDL (bad) cholesterol and improves HDL (good) cholesterol.

Ways to Enjoy Pomegranate

• Cereals: Sprinkle pomegranate arils on oatmeal or other hot or cold breakfast cereal.
• Salads: Throw a handful of pomegranate arils in a green salad for extra texture and a sweet-tart flavor.
• Whole Grains: Add pomegranate arils to tabouli, or to cooked whole grains combined with sauteed onions and garlic, and fresh herbs.
• Yogurt: Top plain yogurt with pomegranate arils either alone or paired with chopped nuts.
• Juice: Enjoy a glass of unsweetened pomegranate juice at breakfast.
• Molasses: Make pomegranate molasses by reducing pomegranate juice over medium to medium-low heat until it coats the back of a spoon.
• Salad Dressing: Combine pomegranate molasses, minced shallots, herbs, and extra-virgin olive oil for a vinaigrette.
• Muhammara: Make this sweet-sour-spicy spread from pomegranate molasses, walnuts, and red peppers.