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Health Benefits of Pomegranate
By Jeff
K Andrews
One of the oldest cultivated fruits,
pomegranates first grew in ancient Persia and the health benefits of the
pomegranate were recognized even then. The Romans gave it its name -
"pomegranate" literally means "seed apple" in Latin - and
planted the sturdy seedlings throughout their empire. Spain so loved
pomegranates that they named the city of Granada after them, according to some
historians. The fruit also made its way eastward to India, where its juice was
considered a health elixir that cured any number of ills. As modern researchers
discover more about the importance of antioxidants to good health, it's
beginning to look as though the Ayurvedic specialists of centuries ago were
right about pomegranates.
The round red fruit has a
symbolic history as rich as its geographic history. Its profusion of seeds
linked pomegranate fruit with fertility, while the long-lived trees became
associated with rebirth and renewal. Garnets, the rich red gemstone prized
throughout the ancient world, took their name from their resemblance to
pomegranate seeds. Pomegranates have been the subject of poetry and allegorical
tales from Greek mythology to the book of Exodus. Paintings and frescoes depict
legendary heroes, gods and goddesses dining on pomegranates.
Nutritional Information
However poetic they may
be, there is also practical value due to the health benefits of pomegranate.
Nutritionally speaking, pomegranates compare favorably to many more familiar
fruits. They contain no fat, low sugar and only 80 calories per 100-gram
serving, yet they offer 5 grams of fiber and 15 percent of the recommended
daily allowance of vitamin C.
Pomegranate juice is
almost as popular as whole fruits. Because it's more concentrated, pomegranate
juice is slightly higher in calories than whole seeds at 120 calories per
8-ounce serving. Like whole pomegranates, pomegranate juice is rich in
antioxidants. This nutrition information applies to pomegranate juice, not to
the sweetened mixture of juice and simple syrup called grenadine.
Going beyond the label
reveals the full extent of the health benefits of pomegranate.
Pomegranates and
Antioxidants
Pomegranates' deep red
color delivers more than just plate appeal; that garnet hue signifies the
fruit's rich supply of antioxidant phytochemicals. Antioxidants counteract
cellular damage due to free radicals. While researchers are still studying the
effects of antioxidants within the human body and haven't yet concluded that
these compounds work the same in people as they do in a test tube, the National
Cancer Society asserts that within the testing they've done so far,
"antioxidants help prevent the free radical damage that is associated with
cancer." It's impossible to talk of curing disease with antioxidants, but
it's clear that foods with antioxidants appear to be sensible preventive
medicine.
Plenty of foods have
antioxidants, but only pomegranates have a related set of compounds called
punicalagins. That tongue-twister of a name has its roots in the scientific
name for pomegranates, Punica granatum. Punicalagins have the same
capacity to neutralize free radicals as other antioxidants, but preliminary
studies suggest that these substances also actively seek out free radicals and
may have an effect in reducing the chance of prostate cancer, lung cancer and breast
cancer.
Pomegranate juice has an
antioxidizing capacity of 2,860 units per 100 grams. That compares favorably to
prune juice, goji berries and melon juice. If research bears out the
distinction between punicalagins and other antioxidants, then consuming both
could have an even bigger buffering effect on free radicals.
Vitamins, Minerals and
Micronutrients in Pomegranates
Like many fruits,
pomegranate supplies a healthy dose of vitamin C. Unlike others, it also
contains vitamins B5, B9 and K. Potassium and zinc top the list of vital
minerals that pomegranates and pomegranate juice contain.
Better known by its full
name, pantothenic acid, vitamin B5 is essential to healthy skin and nerve
function. The name might be more familiar as a hair-care ingredient, but
pantothenic acid is also an important dietary requirement. Research into the
importance of pantothenic acid is ongoing, but this micronutrient may help
prevent muscle cramping, insulin resistance and adrenal insufficiency.
Vitamin B9, also known as
folate or folic acid, took on greater significance in the world of nutritional
science when researchers found that folic acid deficiency contributed to neural
tube defects in babies. Adults also need this vitamin to repair DNA and create
healthy blood cells. A single serving of pomegranate seeds contains 10 percent
of an adult's recommended allowance of the vitamin.
People who don't get
enough vitamin K may bruise easily and run a greater risk of developing
osteoporosis. Usually found in dark green leafy vegetables, vitamin K becomes
more palatable when it's packaged in sweet pomegranate seeds. Pomegranate juice
and whole pomegranate seeds contain about 10 percent of an adult's recommended
daily allowance of vitamin K.
Allergies and
Contraindications
While pomegranate
allergies are rare, anyone who notices itching or burning of the skin after
handling pomegranates should avoid these fruits. The mild acidity of
pomegranate juice could exacerbate GERD or heartburn symptoms; if heartburn is
a common occurrence, try cutting down on acidic foods including pomegranates
shortly before bedtime.
The seeds in pomegranates
may cause irritation for people with diverticulitis. Like tomato, strawberry
and raspberry seeds, pips in pomegranate seeds can get into the diverticuli of
the bowel and cause pain. For other people, the relatively large seeds of the
fruit cause no trouble at all.
People on certain blood
thinners must be careful of their vitamin K intake. Because the vitamin
prohibits clotting, too much of it combined with medications could cause an
interaction between the two. Account for the vitamin K in pomegranate seeds and
juice to ensure that the food doesn't interact with medications and the
pomegranate health benefits can be enjoyed safely.
Selecting, Cooking and
Eating Pomegranates
Pick a pomegranate that
has a bright red color and feels heavy for its size to get the best-tasting
fruit. Pomegranates are in season throughout the fall, so buying them in season
ensures a better product.
Most fruits consist of
sweet flesh wrapped around inedible seeds. Pomegranates reverse that familiar
formula; they're full of translucent juicy seeds surrounded by a fibrous white
pith. Separate the delicious seeds from the pith with a sharp rap from the back
of a spoon against the back of a pomegranate half. The seeds should shower down
from the pith and into the bowl with a few taps from the spoon.
Pomegranate seeds closely
resemble the garnets to which they lent their name. Their vivid color and
translucency make them a beautiful garnish to ice cream dishes and desserts.
Try them in salads, too, where their bursts of tangy juice add a new dimension
of taste and texture. Use pomegranate juice anywhere that other fruit juices
would go: in glazes and sauces, with mixed fruit drinks and as a frozen treat.
Summary
However you decide to use
them, whether you learn how to juice pomegranate or use it in salads or
desserts, it is easy to start exploring the health benefits of pomegranate
fruit.
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