The superpower pomegranate
View(s):Have you ever had the pleasure of cracking open a beautiful ruby red fresh pomegranate? If not this is the perfect time to try. Your pleasure will continue when you taste the deep red seeds of this luscious fruit. Pomegranate (Delum in Sinhalese, Matulai in Tamil) is the fruit of Punica granatum L belonging to the berry family Punicaceae. It is one of the first five domesticated crops along with olives, grapes, figs and dates.
Although pomegranates are renowned for their beauty, taste and religious inspiration you should love them most for their powerful health benefits. In Sri Lanka the trees are cultivated in home gardens. The most suitable districts for cultivation are Hambantota, Puttalam, Mannar, Anuradhapura, Jaffna and Moneragala.
A good pomegranate will feel heavy when ripe because it is full of juice. The skin of the fruit should feel tight and firm while looking a bit like leather with the colour varying from a middle range red to a deep red. The fruits can be stored up to two months in an air tight bag in the refrigerator. The size of a pomegranate is between the size of a grapefruit and a lemon and it comes in a hexagonal shape. A large pomegranate holds about 800 seeds, which are surrounded by scarlet pulp filled with juice. The juice can be sweet and tart, tangy or sour. However, most fruits are moderate in taste. The jewel-like, glassy red arils, are compartmentalised between cream-coloured membrane layers. The membranes are not good to eat, but the seeds won’t hurt you.
In early days, pomegranates were eaten raw or made into a beverage. But now pomegranates are in everything, from iced tea to breakfast cereal, to jams to cupcakes and sauces. The whole seeds can be added to soups, stews, vinaigrettes and it is perfect in stuffing. In a fruit or savoury salad they give an extra crunch and are best with oranges, pineapples, nuts and sharp fresh cheeses as well as with stewed rhubarb. It is also a popular ingredient for mixed drinks, ice cream, sorbets, punches and cocktails. You can easily make the juice at home by blending the seeds, straining and adding water and sugar to taste. If you are buying the juice, look for the label with the words “100% Pomegranate Juice”.
Phytochemicals and nutrients
Pomegranates contain four different polyphenols, or plant-based chemical compounds: ellagic acid, gallic acid, anthocyanins and punicalagin. Punicalagin is especially closely associated with this fruit. Punicalagin has antioxidant, antifungal and antibacterial properties. Pomegranate juice contains the maximum antioxidants compared to other juices, red wine and green tea. The juice is also high in fibre, low in calories and carbohydrates and has substantial amounts of potassium. One cup of arils provides about 30% of the daily requirement of vitamin C. The fruit is also a rich source of folic acid. Other noteworthy components include citric acid andmalic acid, tannins and flavonoids, the antioxidant pigments that are responsible for the red colour of the pulp.
Role in cardiovascular health
Punicalagin, in the fruit like other antioxidants, supports healthy blood pressure and may prevent the oxidation of LDL cholesterol known commonly as the “bad” cholesterol. This averts the building up of plaque and narrowing of blood vessels that can lead to cardiovascular problems such as stroke and heart attack. The high potassium content in the fruit is also good for those suffering from high blood pressure or blood vessel diseases.
Good for digestive system
Eating a pomegranate every day is a good way to add fibre to your daily diet. The tannins in the fruit that give the fruit the astringent and anti-inflammatory property helps in cases of infectious diarrhoea, intestinal cramps, flatulence and delicate stomach. However, consuming too much of the juice could cause constipation.
Boost immunity
Pomegranates are extremely healthy for those suffering from immune-related disorders like rheumatoid arthritis and osteoarthritis due to its antioxidant and anti-inflammatory properties. The vitamin C in the fruit also boosts antibody production and helps to maintain a healthy immune system.
Inhibits cancer
The fruits are full of the phytonutrient ellagic acid that has been shown to inhibit cancer cell growth and deactivate cancer-causing compounds.
Manages stress
Apart from reducing the body’s internal oxidative stress, pomegranates also help lower psychological stress. It is reported that pomegranate juice lowers levels of cortisol, a hormone that is increased under stressful situations.
Increases libido
Since ancient times, pomegranates have been considered as a symbol of fertility. A glass of pomegranate juice boosts testosterone levels. This property makes it a natural aphrodisiac.
Great for skin
Pomegranate juice, with punicalagin as a core element, protects cells from being damaged by UV radiation.It also repairs age spots, including hyperpigmentation. Vitamin C in pomegranate plays a key role in formation of collagen that makes healthy and stronger skin.
Good for teeth and gums
The anti-bacterial property of pomegranate juice is effective in ridding the mouth of dental plaque and bacteria that causes tooth decay and gum diseases.
Benefits expectant mothers
As pomegranate juice is a super supply of folic acid which is required for the healthy growth and development of babies it is good for expectant mothers. The juice is also beneficial to prevent morning sickness.
Keeps Alzheimer’s at bay
Researchers suggest that pomegranate juice reduces the deposition and accumulation of amyloid beta which is the main component of amyloid plaques found in the brain of patients suffering from Alzheimer’s disease.
Other benefits
Scientists believe that pomegranate juice has the power to reduce fat around the stomach – the ‘spare tyre’ in men or the ‘muffin top’ in women. The leaves boiled with water are commonly used for eye ailments and the flowers are used to relieve sore eyes.
So pomegranate is an awesome fruit that can support your well-being in a multitude of ways.Thus you will benefit much more than you think by making this antioxidant superpower a part of your healthy routine.