The American Dietetic Association, ADA, recommends consuming foods that are packed with vitamins, minerals and fiber that are also low in calories. Fruits and vegetables are excellent sources of all of these. The pomegranate and its juice are no exception.
Origin
Pomegranate trees are native to Iran and northern India, and acccording to "Pomegranates - a Timeline," they can be traced back to 3500 to 2000 B.C. Many cultures, religions and dynasties have symbolism related to pomegranates. Many famous artists, even Picasso, have pomegranates depicted in their work. King Henry VIII is thought to be the first to plant a pomegranate tree in Europe. In 1896, they were finally brought to the United States for cultivation. They are now grown worldwide in the mild, low humidity climates of Arizona, California, Europe, Asia and Mediterranean countries. They range from the size of an orange to that of a grapefruit. They have a leathery red-to-yellow skin. Once you cut them open you will find hundreds of deep red seeds called arils. The seeds are sweet and tart and versatile in their use. The juice will be sweet, sour or tangy, depending on the variety and ripeness of the fruit when harvested. The popularity of this ancient fruit and its juice has recently surged, in part due to increased interest in cancer-fighting antioxidants.
Nutritional Value
Pomegranates have a unique antioxidant called punicalagins. Antioxidants are crucial in the removal of free radicals in the body. They also help repair cells and boost the immune system. Red wine and green tea have long been touted as excellent sources of antioxidants; however, the pomegranate houses an even higher level. It also surpasses blueberries, oranges and cranberries. According to Dr. Mercola, there is research that has shown that the antioxidants in pomegranate juice fight and may actually reverse atherosclerosis, which is the buildup of the plaque involved in heart disease. According to the Mayo Clinic, other studies have indicated pomegranate juice may also be a tool in fighting cancer, especially prostate cancer. The Centers for Disease Control and Prevention, CDC, reports that pomegranates and pomegranate juice are excellent sources of vitamin C and potassium. They are also good sources of vitamins B and K and have trace amounts of vitamins A and E and the B vitamins thiamin and riboflavin. The minerals of copper, calcium and phosphorous are all present as well as traces of iron, selenium and zinc. As for fiber, just ½ cup of pomegranate juice will provide you with 5 grams of fiber.
Selection
When looking to buy pomegranate juice, make sure that you are buying 100 percent fruit juice, fresh squeezed or natural juice in order to get all the nutritional benefits. If you buy juice drinks or juice cocktails, they typically have more sugar and less fruit juice in them. If you choose to make your own, you should select fresh pomegranates that are heavy for their size, bright in color with patches of brown. The skin should be smooth and shiny, and free of splits and bruising.
Preparation
A pomegranate can be eaten by splitting it open at the crown and then breaking it apart into its visible sections. You then can pull the encased seeds, or arils, out. Some people hold the split fruit over a bowl and tap the back with a spoon to get the arils to drop out. Others, because the juice can stain, cut off the ends and score the rind. Then place it in a bowl of water while splitting it apart and pulling out the arils. The arils will sink and the inedible rind will float. You then strain it and enjoy. The entire arils, including the seeds, are edible, but that is a matter of personal preference. To juice them, you can simply press or put through a juicer.
Storage
According to the CDC, pomegranates are similar to apples in that they have a long shelf life. They can be stored in a cool, dark place for up to a month. If you place them whole in the refrigerator they can be kept for two months. The seeds, when sealed in an airtight container, can be stored up to three months in the freezer.
Caution
Because there is some discussion on how pomegranate juice can affect the metabolism of certain medications, you should check with your physician if you currently take any prescription medications.
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