Pomegranates: Seeds of Health

Dive into the world of pomegranates, the vibrant fruit with a rich history, powerful health benefits, and endless culinary possibilities.

Culinary Medicine

Baskets of bright red pomegranates appear in grocery stores during the holiday season. This beautiful fruit has been part of the human diet for over five thousand years.[1] Throughout history they have been hailed for both their spiritual and their medical benefits, yet many of us still cannot figure out how we are supposed to eat them.

The Rich History and Symbolism of Pomegranates

Pomegranates are a rounded hexagonal shaped fruit the size of a grapefruit that is classified botanically as a berry. They have a thick husk covering arrays of exquisitely arranged arils, which are the juice-filled sacs that surround the tiny white seeds; one pomegranate has about 600 arils. Originally cultivated near the Tigris and Euphrates Valley in what is now Iraq, they are now grown in India, Iran, Afghanistan, and Türkiye as well as California and some parts of Arizona.[2]

These luscious berries have played a spiritual role in many of the world's cultures and religions.

In Greek mythology, pomegranates represent life, regeneration, and marriage.[3] In Christianity, they are a symbol of resurrection and life everlasting. In ancient Rome, women wore headdresses of pomegranate leaves as a symbol of fertility.[4] They also symbolize fertility in Buddhism and Judaism. In biblical times, Moses promised his followers that they would find the fruit in the Promised Land.[5] In Islam, they represent the good things created by God. [2] Today, they are eaten as a part of Jewish Rosh Hashanah celebrations and in Iran during Yalda Night, a winter solstice celebration.[2]

Pomegranates as a Superfood: Nutritional and Medicinal Benefits

Pomegranates have been called a superfood because of the nutrients and phytochemicals they provide. They are rich in fiber, vitamin C, folic acid, and potassium. They also contain a variety of polyphenols, including tannins and flavonoids. These phytochemicals provide potent anti-inflammatory and antioxidant effects; the antioxidant potential of pomegranate juice exceeds that of both red wine and green tea.[6,7,8]

Ancient cultures recognized the medicinal properties of pomegranates in treating a variety of disorders. In China and Mexico, pomegranates were used as a remedy for diarrhea and stomach aches. In traditional Islamic medicine, in addition to treating gastrointestinal problems, pomegranates were used for conditions ranging from infectious diseases to skin ailments.[9] Modern medicine continues to demonstrate a role for pomegranates in some of these conditions as well as to explore their anti-inflammatory and antioxidant effects in the prevention and management of chronic conditions such as heart disease, diabetes, and cancer. [6,8,10] Pomegranate juice has been shown to help keep blood pressure in the healthy range and to reduce the oxidation of LDL cholesterol, thereby potentially slowing the development of atherosclerosis.[6] Randomized control trials have shown that pomegranate juice increases insulin sensitivity, decreases insulin resistance, and lower blood glucoses.[10] In prostate cancer, pomegranate juice has been shown to inhibit the growth and promote the death of cancer cells. [6]The anti-inflammatory and antioxidant properties of pomegranates may also be beneficial in reducing the risks associated with skin, lung, and colon cancer.[6,11]

But, how do you eat them?

Pomegranates may be a superfood, but they can be super challenging to eat. To learn how to prepare a pomegranate, start by picking a ripe one. Ripe pomegranates are a deep red color with slightly flattened sides; the skin should be soft and easily scratched.[12]

The edible portion of a pomegranate includes the seeds and the juice-filled arils that surround them. To get to these, start by cutting off the top and bottom of the pomegranate and scoring the skin down the sides. Then split the fruit open with your hands, gently separating the sections. To detach the edible arils from the white membrane, place the sections in a bowl of water and push out the arils. The arils will sink while the membrane floats so it can be poured off. [5] Once you have opened a pomegranate, you can refrigerate it in a covered container for up to 5 days; a whole pomegranate can be refrigerated for up to 2 months.

There are lots of ways to eat a pomegranate. You can pop the arils directly into your mouth as a snack, add them to salads and fruit cups or sprinkle them on ice cream or other desserts. You can blenderize the arils to make juice. The juice can be used to make pomegranate glaze, jelly, and molasses. Pomegranate juice is used to create festive drinks: grenadine syrup is made from pomegranates.[12] Pomegranate arils make a colorful garnish and the sweet and sour flavor makes them a versatile ingredient in meat, grain, and vegetable dishes as well as baked goods. So, experiment with this vibrant fruit to make your meals more colorful, flavorful, and healthful.

References

[1] Pomegranates, from Antiquity to the present day | alimentarium. www.alimentarium.org. https://www.alimentarium.org/en/story/pomegranates-antiquity-present-day

[2] Pomegranate. University of Wisconsin-Stevens Point. https://www.uwsp.edu/sbcb/tropical-conservatory/pomegranate/

[3] Langley P. Why a pomegranate? BMJ. 2000;321(7269):1153-1154. doi:https://doi.org/10.1136/bmj.321.7269.1153

[4] Brewer G. 5 things you didn’t know about pomegranates | Kew. www.kew.org. Published December 18, 2019. https://www.kew.org/read-and-watch/surprising-pomegranate-facts

[5] Keller A. Pomegranates — Ancient Fruit with Modern Heart Health Benefits | Edible Paradise. Edibleparadise.com. Published 2014. https://edibleparadise.com/home-page-stories/pomegranates-ancient-fruit-with-modern-heart-health-benefits/

[6] Zarfeshany A, Asgary S, Javanmard SH. Potent health effects of pomegranate. Advanced Biomedical Research. 2014;3(1):100. doi:https://doi.org/10.4103/2277-9175.129371

[7] Bonesi M, Tundis R, Tundis R, Monica Rosa Loizzo. The Juice of Pomegranate (Punica granatum L.): Recent Studies on Its Bioactivities. Elsevier eBooks. Published online January 1, 2019:459-489. doi:https://doi.org/10.1016/b978-0-12-816681-9.00013-8

[8] Health benefits of pomegranates extend throughout the body. Uclahealth.org. Published March 18, 2022. https://www.uclahealth.org/news/article/health-benefits-of-pomegranates-extend-throughout-the-body

[9] Mohammadi M, Boghrati Z, Emami SA, Akaberi M. Pomegranate: A review of the heavenly healer’s past, present, and future. Iranian Journal of Basic Medical Sciences. 2023;26(11):1245-1264. doi:https://doi.org/10.22038/IJBMS.2023.72816.15844

[10] Akaberi M, Zahra Boghrati, Amirhossein Sahebkar, Seyed Ahmad Emami. Therapeutic Potential of Pomegranate in Metabolic Disorders. Published online January 1, 2021:421-440. doi:https://doi.org/10.1007/978-3-030-73234-9_28

[11] Sharma P, McClees SF, Afaq F. Pomegranate for Prevention and Treatment of Cancer: An Update. Molecules : A Journal of Synthetic Chemistry and Natural Product Chemistry. 2017;22(1). doi:https://doi.org/10.3390/molecules22010177

[12] UF/IFAS. Pomegranate Recipes - Citrus Research and Education Center (CREC) - University of Florida, Institute of Food and Agricultural Sciences - UFL.edu. Published 2023. https://crec.ifas.ufl.edu/extension/pomegranates/pomegranate-recipes/.