Pomegranates are a so-called "super food" that has been cultivated since ancient times. Pomegranates are found in their raw form, in juice and in a hundreds of products from candy to breakfast bars. The health properties of pomegranates are studied for everything from cancer prevention to skin care.
Pomegranate Identification
Pomegranates are native to northern India but are grown everywhere from China and the Middle East to Arizona and California. Pomegranates have a yellow, red or pink tough, leathery rind. Transparent sacs filled with tart, juicy pulp and seeds called arils are found on the inside. The arils can be eaten directly or extracted for their juice.
Definition of Antioxidants
Slowing and preventing oxidative stress caused by free radicals are among the roles of antioxidants. Antioxidants work to repair or prevent damage to your body's cells. Fruits, vegetables, nuts and whole grains contain variable amounts of antioxidants. The National Cancer Institute reports the extensive research between cancer and antioxidants as promising in laboratory and animal studies, but large-scale clinical trials in the 1990s have shown inconsistent results.
Antioxdiant Levels in Pomegranates
The U.S. Department of Agriculture developed a database for the antioxidant capacity of fruits, vegetables, spices and nuts, which ranks food in terms of its oxygen radical absorbance capacity, or OTAC. One cup of pomegranate juice contains 5923 micromoles of Trolox Equivalent, TE, per 100 g. TE is a measurement of antioxidant strength. Based on a typical serving size, pomegranate juice ranks fifth behind baking chocolate, elderberry, Red Delicious apples and Granny Smith apples. Pomegranate juice's antioxidant capacity is similar to prunes, dark chocolate and red wine.
Other Nutrients in Pomegranates
Pomegranates are most known for their antioxidant properties, however, they supply many additional key nutrients. One-half cup of arils, seeds and juice sacs provides 72 calories, 1 g of fat and approximately 1.5 g of protein. As with many fruits and vegetables, pomegranate arils are a good source of fiber, supplying 3.5 g per 1/2 cup. Of note, pomegranate juice only provides 0.2 g of fiber, as the seeds are the main source of fiber. Pomegranates provide small amounts of vitamins C, E and K. Additionally, pomegranates contain magnesium, potassium and phosphorus.
Research
Published in 2009, a review by Vaqar Mustafa Adhami and colleagues at the University of Wisconsin-Madison explored pomegranate's relationship in the prevention of multiple cancers. Seed oil, juice, fermented juice and fruit extract were among the parts of the pomegranates tested. According to laboratory and clinical evidence, pomegranates are beneficial in preventing the development of breast, prostate, lung, colon and skin cancers.
References
- Purdue University: Pomegranate
- American Dietetic Association: What Is An Antioxidant?
- National Cancer Institute: Antioxidant
- U.S. Department of Agriculture: Agriculture Research Service: ORAC
- U.S. Department of Agriculture: National Nutrient Database
- "Nutr Cancer"; Cancer Chemoprevention by Pomegranate: Laboratory and Clinical Evidence; Vaqar Mustafa Adhami et al; November 2009
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