Known as a "super fruit," popularity for pomegranate juice has grown in recent years due to its anti-oxidant properties. Although native to the Middle East, it has been cultivated throughout the Mediterranean region, Latin America and the drier parts of California and Arizona.
A medium sized pomegranate contains 105 calories, approximately 25 grams of sugar, is low in fat and has almost 1 gram of fiber. Overall, it provides 16% of an adult's daily vitamin C requirement, in addition to B vitamins and potassium. As a rich source of antioxidants, including polyphenols, it maintains a healthy brain and arteries.
Drinking pomegranate juice or sprinkling pomegranate seeds on a salad may provide beneficial effects on the body, mostly by suppressing the growth of prostate cancer cells, enhancing the immune function, preventing build-up of plaque in the arteries or even helping inhibit inflammatory diseases, such as colitis and Crohn's. Although more research needs to be done on pomegranate juice, the future looks bright.
What to Look for
Buy pomegranate juice at the grocery store and drink it as part of your meal or mix with a blend of other juices for a smoothie or high-power juice. As it contains natural sugars, it can be diluted with sparkling water for a low-calorie or low-sugar alternative. Pomegranate seeds, used as a spice in Middle Eastern cuisine, can be toasted or tossed over a legume salad for a crunchy flavor. In Turkey, the pomegranate sauce is used as a salad dressing, a spread or syrup, while Armenia's pomegranate wine is exported to other countries.
Patience is a virtue for those who prefer the real fruit. After opening the pomegranate by scoring with a knife, the seeds (arils) are separated from the skin and internal white supporting structure. Separating the seeds can be simplified by sinking them in a bowl of water while the white structure floats to the top. The seed is consumed raw; the taste changes according to the variety and its ripeness. It can be sweet, sour or tangy.
Common Pitfalls
A costly alternative is pomegranate concentrate, which requires refrigeration; both its vibrant color and antioxidant benefits decrease at room temperature. If sugar is a concern, the concentrated version can quickly add up, unless diluted with sugar-free alternatives; try a cocktail of sparkling water and pomegranate concentrate to finish off a healthy dinner.
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