What’s inside a pomegranate?
Many fruits came to us from the New World, migrating from west to east. But the pomegranate moved in the opposite direction – from the Middle East, it spread to the Mediterranean, then to China, India, Mexico, California, and the American Southwest.
Pomegranates are easily recognized by their deep red flowers and large, juicy fruits. Their dense skin, the pericarp, hides the complex internal structure of the fruit. When you cut a pomegranate, you will see translucent seeds, called arillus, or grains. Each arillus is immersed in juice and neatly packed into an individual “cell.” Thin, light membranes extending from the walls of the fruit form a kind of lattice, suspending each seed capsule.
Benefits of pomegranate
In addition to the variety of vitamins and minerals, pomegranate is distinguished by the content of biologically active compounds that are incredibly useful and can even help with various diseases. In the traditional medicine of the Middle East and India, leaves, peel, and rind were used as medicine. It was believed that pomegranate helps in almost any unclear situation – from conjunctivitis and sore throat to baldness and hemorrhoids.
Modern evidence-based medicine also considers pomegranate to be useful. Let’s look at its properties in more detail.
For youth
Back in 1999, Israeli studies of pomegranate juice and cold-pressed seed oil first showed strong antioxidant activity – almost the same as green tea, and significantly greater than red wine. The main antioxidants in pomegranate are punicalagins. They limit oxidative reactions so that they do not harm cells.
For normal blood pressure
The red color of the fruit is due to plant pigments called polyphenols. These compounds help to preserve the main vasodilator factor, nitric oxide, in the arterial wall. Specialists from the Isfahan Cardiovascular Research Center (Iran) have discovered that if you drink 150 ml of pomegranate juice every day for two weeks with high blood pressure, the upper, or systolic, blood pressure decreases by 5–7 mm Hg.
For the heart
Pomegranate punicalagins prevent the oxidation of low-density lipoproteins, the scientific name for “bad cholesterol.” It is oxidation that accelerates the growth of atherosclerotic plaques in the arteries, narrows them, and leads to various complications, including myocardial infarction.
For sports
During physical activity, the muscles’ need for oxygen and energy increases. In order for the muscles to receive them in sufficient quantities, the blood flow must increase during training. Drinking pomegranate juice 30 minutes before physical activity can increase muscle performance and increase the time from the start of training until fatigue occurs. The vasodilating effect of pomegranate antioxidants will also come in handy here – they increase blood flow to the muscles.
For memory
Pomegranate antioxidants do not improve memory, but they can slow down age-related changes.
Scientists from the University of California obtained interesting results when studying the properties of pomegranate juice. In 28 elderly people who drank 230 milliliters of juice daily, visual and verbal memory scores significantly improved.
But the most surprising thing was that pomegranate affects brain function through the intestines. Not long ago, scientists discovered that there is a two-way connection between the intestines and the brain, and the main regulator is the microbiota (“community of bacteria”) of the colon. Pomegranate improves the composition of the microbiota, and bacteria begin to more actively secrete gamma-aminobutyric acid (GABA) and short-chain fatty acids. Both compounds improve long-term memory.
For skin
Pomegranate juice increases skin resistance to UV radiation. Professor of clinical nutrition Zhaoping Li believes that pomegranate juice acts as an “internal” sunscreen, protecting the skin from the inside. Her words are supported by a study in which women were asked to drink pomegranate juice daily. During the observation period, the skin of the subjects was less susceptible to redness and inflammation caused by ultraviolet radiation.
Another bonus is that when you eat pomegranate, visible wrinkles become less. The punicic acid in pomegranate seeds inhibits glycation, a process in which sugars bind to skin proteins, including collagen. Thus, there is less “candied” collagen, and the skin looks younger.
For joints
Collagen is not only in the skin, but also in the joints. Together with other important components, collagen forms cartilage tissue, the shock absorber of all joint movements. Cartilage tissue is gradually destroyed and restored. But when the destructive enzymes – metalloproteinases – increase in number, the joint is in a state of constant sluggish inflammation. Pomegranate suppresses the activity of matrix metalloproteinases, thereby providing an anti-inflammatory effect and preserving cartilage tissue.
For the urinary tract
Pomegranate extract may prevent kidney stones. Pomegranate components help remove calcium oxalate crystals, which are the cause of kidney stones.
For digestion
Pomegranate is useful for both constipation and diarrhea, especially if it is a manifestation of irritable bowel syndrome, in which the composition of the intestinal microbiota is disrupted, and free radicals accumulate in the intestinal wall, which increases the sensitivity of nerve endings . All this affects the regularity of bowel movements, usually diarrhea occurs, less often, constipation.
Pomegranate antioxidants reduce inflammation of the intestinal wall and its overactive contractions, which alleviates diarrhea. Pomegranate relieves constipation by providing the intestines with the fiber they need. Fiber mechanically stimulates the intestines and “feeds” the beneficial bacteria in the intestines, which are also responsible for regular bowel movements.
Can pomegranate cause harm?
If you are not allergic to pomegranate, it will not harm your body. However, you should be careful if you are taking any medications. Pomegranate polyphenols are such powerful compounds that they easily interact with some medications, enhancing or weakening their effect.
The American Heart Association notes that pomegranates can :
- slow the rate at which the liver processes certain drugs, including cholesterol-lowering statins;
- interact with blood thinning medications, increasing the risk of blood clots;
- enhance the effect of drugs that normalize blood pressure.
Also, the acids in pomegranate juice can stain tooth enamel or increase its sensitivity. Therefore, it is better to drink pomegranate juice through a straw.
How much pomegranate can you eat without harm?
There are no strict official standards, so you can rely on dietary recommendations from experts. The World Health Organization recommends eating at least 400 grams of vegetables and fruits per day, and American nutritionists recommend two servings of fruit per day. For pomegranate, a serving is half a glass of juice or half a glass of grains.
Three signs of a healthy and tasty pomegranate
There are many varieties of pomegranate. Some are sour, others are sweeter. And how can you tell when examining the fruit? Sometimes you can’t. But you can use the experience of those who have already tried it and formed their own opinion.
Matija Babić, a Croatian journalist and entrepreneur, created the online food and travel guide TasteAtlas. The site features an interactive map of world cuisine, and most importantly, ratings of dishes, exotic and not so exotic fruits and vegetables. All ratings are based on user ratings and editorial decisions, which, of course, makes them subjective. But here is the rating of pomegranates :
- Armenian. Grows throughout the Armenian Highlands. It has a tart and slightly sweet taste and dark red grains. Rating: 4.4 out of 5.
- Mollar de Elche. Originally from Valencia (Spain). It pleases with a rich sweet taste, and it also has a soft stone, so it is pleasant to eat such a pomegranate. Rating: 4.2 out of 5.
- Kandahar. Exported from Afghanistan. Famous for its juiciness, ruby-red grains and impressive size. Rating: 3.7 out of 5.
Tunisian and Saudi varieties, which are no less useful, remained unrated on the site.
A whole pomegranate can remain fresh and of good quality for 2–5 days in the pantry, up to three months in the refrigerator, and 10–12 months in the freezer.
Pomegranate in cooking
Pomegranate seeds and pomegranate juice are versatile ingredients that enhance the flavor and nutritional value of both sweet and savory dishes. Here are some ways to incorporate pomegranate into your diet:
- For breakfast: Add pomegranate seeds to salads and cereals such as oatmeal.
- For dessert: The grains add a special flavor to pudding, smoothies, and yogurt.
- In side dishes and appetizers: Use pomegranate as a topping for roasted vegetables or sweet potatoes.
- In drinks and sauces: include in cocktails or fruit drinks.
The piquant and sour taste of pomegranate also goes well with most types of meat, cheese and will be a great addition to any dish.
How to clean a pomegranate
To avoid getting juice all over the place when peeling a pomegranate, you need to be skillful and follow a precise technique.
- Using a sharp knife, remove the top part with the tail. White partitions will be visible underneath.
- Cut the peel along the partition lines.
- Break into wedges. Carefully tear the fruit apart along the cuts, leaving the seeds inside.
- Mash the cloves over a large bowl, scraping out the grains with your fingers.
If white pulp gets into the bowl, pour water over it. The grains will settle to the bottom, and the partitions will float up and can be easily removed by draining the water.
There is another option to peel a pomegranate. Cut it in half and tap the peel with a spoon – the seeds will fall into the bowl. This may cause splashes.