Pomegranates are round, bright red fruits with hard skins. Split one open and you’ll find many jewel-like seeds that can be eaten raw or juiced. Also known as arils, pomegranate seeds are packed with fiber, vitamins, minerals and plant compounds. They also make a tasty addition to both sweet and savory recipes.

Pomegranate arils offer some serious health benefits due to their beneficial components. These include:

1. Reducing inflammation

Pomegranates are loaded with antioxidants called anthocyanins, which are also responsible for the fruit’s ruby red color. These antioxidants help reduce chronic or low-grade inflammation, which can lead to chronic conditions like heart disease. One review also found that the fruit may help lower inflammation in the gut.

The fruit’s anti-inflammatory properties aren’t surprising when you consider that its antioxidant activity is three times higher than that of red wine and green tea, both of which are loaded with antioxidants.

2. Supporting gut health

The fibers found in pomegranate seeds are cellulose and lignin. Both of these are insoluble fibers, which means they pass through your digestive system largely unchanged.

Instead of being digested, these fibers attract water to your stool, adding bulk to it and making it’s easier to pass. This promotes bowel regularity and prevents digestive issues like bloating and constipation.

Half a cup of pomegranate seeds contains 3.5 grams (g) of fiber, which is at least 10 percent of your daily fiber needs. Therefore, you can make a significant dent in your daily fiber goal by adding pomegranate seeds to foods like yogurt, oatmeal and grain bowls.

3. Helping control blood pressure

Pomegranates are a rich source of potassium. A large pomegranate contains 666 milligrams (mg) of potassium, which is 19 percent of your daily potassium needs. Potassium can lower high blood pressure by helping the blood vessels to relax, thereby allowing for better circulation.

Having healthy blood pressure levels is important because high blood pressure is a risk factor for heart disease and its complications, including heart attack, stroke and heart failure.

4. Aiding in diabetes management

Pomegranates can be especially beneficial for people with Type 2 diabetes, a condition marked by high blood sugar levels. In a small study of adults with Type 2 diabetes, researchers found that those who drank 50 g of concentrated pomegranate juice per day had lower levels of inflammatory markers and higher levels of high-density lipoprotein (HDL) or “good” cholesterol. This cholesterol picks up “bad” cholesterol, which could accumulate along the arteries, and brings it back to the liver where it is flushed out.

Meanwhile, an earlier review found that some compounds in pomegranates, such as punicalagin and ellagic acids, have anti-diabetic actions. They were found to protect cells from oxidative stress and cell damage, which can worsen health outcomes for those with Type 2 diabetes.

How to cut and de-seed a pomegranate

The easiest way to eat a pomegranate is to eat the arils by themselves. However, getting to those juicy, ruby red seeds can be tricky for the uninitiated.

Here’s how you can easily de-seed a pomegranate:

1. Slice off the crown and score the pomegranate so that you can break it into quarters.
2. Soak the fruit in cold water to loosen up the seeds.
3. With the pomegranate still soaking, gently pull the fruit apart into quarters.
4. Use your fingers to collect the seeds from each quarter.
5. Spread them onto a baking sheet or a cooling rack lined with paper towels for faster drying.

Make sure to use a pomegranate with thin, tough and evenly colored skin. You’ll also want to go for the heavier ones because those are juicier.

If kept in an airtight container, the seeds will keep for three days in the refrigerator and up to six months in the freezer.

Recipe for pomegranate dip

Make the most of the pomegranate season with this rich and delicious pomegranate dip with goat cheese.

Ingredients for 5 servings:

• 4 ounces soft goat cheese
• 1/4 cup heavy cream
• 8 Tablespoons pomegranate seeds, divided
• 1 Tablespoon lemon zest
• 3 teaspoons raw honey, divided
• 1 teaspoon chopped fresh thyme
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• Fresh endives, for serving

Preparation:

1. Place the goat cheese and cream in a bowl. Whisk using an electric mixer on high speed for 2 minutes.
2. Add the lemon zest, thyme, salt, pepper and 2 teaspoons of honey. Whisk for 1 minute to combine.
3. Add 6 tablespoons of the pomegranate seeds. Whisk to combine.
4. Sprinkle the remaining pomegranate seeds over the dip. Drizzle with the remaining honey. Serve with fresh endives.

The pomegranate is a nutrient-rich superfood known for its tart, dark red arils. To reap its nutritional benefits, incorporate pomegranate arils into your go-to recipes.

Sources:

EatingWell.com

Hindawi.com

Pubs.ACS.org

Sites.KowsarPub.com

FoodsForBetterHealth.com