Pomegranates are a nutrition powerhouse, packed with vitamins, minerals and anti-oxidants. The pomegranate is a fruit about the size of an apple and has a deep red, leathery skin. Inside is a mass of red seeds, known as arils, contained in a spongy white membrane. The arils are juice sacs, with one seed in each. They have a sweet yet tart flavor and are eaten whole, seeds and all. The white membrane is bitter and therefore is not eaten. Pomegranates can be difficult to peel and the tasty arils difficult to access, but the nutritional benefits hidden inside make it well worth the effort.
Nutritional Information
Per the USDA at Nutrition.gov, 1/2 cup of arils contains 72 calories, 1.5 g protein, 1 g fat, 16 g carbs, 3.5 g fiber and 16 g sugar. Pomegranates are one of the most nutritious fruits you can eat, according to the folks at the Pomegranates Council. Raw pomegranates are high in vitamin C and potassium, a good source of fiber and low in calories, but that's just the tip of the iceberg.
Types of Antioxidants
The juice of a raw pomegranate is high in three different types of polyphenols--tannins, anthocyanins and ellagic acid--which are potent forms of antioxidants. These polyphenols are present in a variety of fruits but are particularly abundant in pomegranates.
Significance
According to Paul M. Gross, PhD, publisher of The Berry Doctor's Journal, tannins offer "significant potential to lower risk against various diseases." Furthermore, Dr. Gross states that ellagic acid is under active scientific study as a potential anti-cancer agent, "due to its anti-proliferative properties." Evidence shows that anthocyanins have anti-inflammatory, anti-viral and anti-microbial properties due to "their ability to scavenge and trap free radicals that damage biomolecules," says Ronald E. Wrolstad, PhD, OSU Distinguished Professor of Food Science and Technology.
Considerations
Because pomegranate juice can lower blood pressure, care should be taken by those on high-blood pressure medications before drinking it, as the combination may cause their pressure to dip too low. In addition, drinking pomegranate juice can increase the effects and side effects of some medications that are broken down by the liver. Check with your healthcare provider if you are taking any medications that are changed by the liver.
What to Look For
Fresh pomegranates are available from September through January. They are picked when ripe, so when you see them in stores, know that they are ready to eat. When selecting a pomegranate, the juicier the fruit, the heavier it will be.
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