Pomegranates, which are in season between October and January, are both tasty and nutritious. The brightly colored arils, also known as pomegranate seeds, make a healthy, flavorful snack. The sweet, tart seeds are also great atop yogurt, tossed into salads, or as a festive garnish on a variety of dishes. If you haven't yet, give pomegranates a try this fall.
Polyphenols
The pomegranate has high levels of a group of antioxidants known as polyphenols. This includes tannins, anthocyanins and ellagic acid. Pomegranate juice and seed extracts have been shown to contain two to three times the antioxidant properties of red wine or green tea, making pomegranates an excellent source of disease-fighting antioxidants. A 2008 "Alternative Medicine Review" article by Julie Jurenka, MT, titled "Therapeutic Applications of Pomegranate" cites more than 80 studies that have suggested that regular consumption of the types of antioxidants found in pomegranates may reduce the risk of several conditions, including coronary artery disease, hypertension, stroke, dementia and certain types of cancers.
Research on the pomegranate's effects on health is ongoing. In November 2010, the National Institutes of Health listed 28 in-progress studies to investigate the effects of pomegranates and their chemical components on various health conditions including prostate cancer, atherosclerosis and even the common cold.
Vitamin C
A 1/2-cup serving of pomegranate seeds contains 8.9 mg of vitamin C, which is 12 percent of the Vitamin C needed in a 2000 calorie diet. Vitamin C helps the body ward off infections, assists in wound healing and promotes the absorption of iron from food.
Potassium
A 1/2-cup serving of pomegranate seeds contains 205 mg potassium, 6 percent daily value of a 2000 calorie diet. Potassium is an important mineral that works alongside sodium to regulate fluids within the body, which affects blood pressure. Potassium is an important regulator of the nervous and muscular systems.
Fiber
A 1/2-cup serving of arils provides 3.5 g of fiber. Dietary Reference Intakes recommend eating 14 g of fiber per 1,000 calories consumed to reduce the risk of cardiovascular disease. Consumption of adequate dietary fiber can protect against cardiovascular disease, gastrointestinal disease and diabetes, and can assist with weight control.
Low in Calories
A 1/2-cup serving of arils contains between 70 and 80 calories. Because fiber has no calories, fruits and vegetables that contain fiber, such as pomegranates, make excellent lower-calorie snacks.
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