Pomegranates: Nutritional Powerhouses
What’s hot this winter? Pomegranates. Eat them fresh, add them to a salad, drink the juice, or wash your skin with pomegranate soap; it is everywhere. Pomegranates have actually been hot for some time now. That’s because few foods provide as many health benefits.
Pomegranate seeds– tiny brilliant red rubies– pack a sweet tart punch. They’re also loaded with antioxidants including ellagic acid, a potent polyphenol which has been shown to stop cancer in its tracks. It stands toe to toe with other antioxidant heavyweights such as green tea and red wine.
Several studies have shown the health benefits of pomegranates. They can reduce systolic blood pressure, which can lead to cardiovascular disease, help osteoarthritic patients by slowing cartilage loss, may help menopausal women with depression, and may even help fight dental plaque buildup.
One pomegranate is about 100 calories and provides 16% of your daily Vitamin C and 11% of potassium.
How to eat it? It’s up to you. I like it best unadulterated, right out of the skin. Look for firm rather heavy fruit that is medium to dark red. Scratch marks on the outer skin are fine, but avoid fruit with brown or black blemishes or soft spots. Most supermarkets actually sell the seeds alone, that way you can ensure that they are plump, shiny, and deep red.
For an easier and faster method, you can drink pomegranate juice, which has been linked to slowing the progression of prostate cancer. Be sure to select 100% pomegranate juice rather than juice blends or ones with lots of added sugar.
Don’t wait since pomegranate season ends in January-February here in the US (though juice can be found year-round).
5 Easy Ways to Add Pomegranate to Your Diet:
- Add the seeds to fruit salad — check out this simple, refreshing recipe
- Make a smoothie with pomegranate juice instead of water or milk
- Add the seeds to salsa such as this one with persimmons
- Top vanilla pudding or frozen yogurt with pomegranate seeds and pistachios for a simple yet elegant dessert
- Make a Middle Eastern inspired dish such as lamb with a pomegranate molasses sauce or cooked bulgur wheat or couscous with pomegranate seeds, green onions, and nuts
