Pomegranates are fruits that have smooth, leathery skin and are native to northern India. Desert sojourners used the fruit as a fluid source during long expeditions. During the 16th century, missionaries brought pomegranates to California, where modern growers cultivate the fruit. Pomegranates contain characteristic translucent seeds called arils and feature pulp with a sweet and sour puckering flavor.
Choosing and Eating a Pomegranate
A pomegranate's structure is very unusual; in fact, it has its own botanical plant family: Punica granatum. The outside of the fruit has a crown at the top and a calyx, or ornamental flowering of the skin, on the bottom. The inside of the fruit contains an inedible white membrane that forms separate pockets for the edible juice and seeds. The fruit is round and varies in size. When choosing the fruit, a softball-sized pomegranate provides the best flavor, and the skin should be a deep red color and be smooth and unblemished. The best method to prepare the fruit involves removing the crown, scoring the fruit in quarter sections and peeling the skin. Submerge the fruit in a bowl of cool water and separate the membrane, which will float to the top. The seeds will naturally separate from the rest of the fruit and fall to the bottom. Strain the seeds, pat them dry and eat them plain or add them to a meal as a culinary ingredient.
Culinary Uses
Pomegranate juice is often added as a mixer in classic cocktails. Pomegranate martinis and margaritas are often found on trendy bar menus. Pomegranate juice contains powerful antioxidants, which may help mitigate the alcohol's unhealthy effects. In the culinary tradition of pairing fruit glazes with game meats, pomegranate sauce is often added to salmon, quail and rack of lamb. The pomegranate also provides a fruit complement for cream-based and chocolate desserts.
Vitamins and Minerals
One pomegranate provides 666 mg of potassium, or 19 percent of the FDA requirement of 3,500 mg. It also contains 29 mg of vitamin C, or 50 percent of the 60 mg required each day, and 107 mcg of folic acid, or 27 percent of the daily recommended intake of 400 mg. The body requires potassium for muscle contractions in the cardiovascular and digestive systems and to regulate the body's balance of fluids. Vitamin C protects cells from toxins that speed aging and cause disease. Folic acid is a well-known brain and spinal birth defect preventative, and pregnant women need to take in 400 to 800 mcg of this nutrient daily.
Other Nutrients
One pomegranate fruit provides 4.7 grams of protein and 11.3 grams of fiber. Substituting unhealthy saturated fat-containing protein sources with healthy foods that have a high level of protein is important for avoiding the cardiovascular complications that saturated fats can cause. Plant-based proteins contain only some of the essential amino acids the body needs. Consume plant sources of protein that contain complementary amino acids or animal-sourced proteins to obtain a complete amino acid profile.
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