The surprising benefits of pomegranate.

By: Judy Davie - The Food Coach

Pomegranates, to some people may seem more trouble than they're worth. Their skin is tough, the bitter pith, a time-consuming obstacle to the edible seeds beyond and they're certainly not a fruit which you can eat on the run, unless you are prepared to be showered with bright red juice. All that said, the reward is well worth the effort as you will discover when you read on.

1. Natural superfood
Pomegranates are a superfood. They are rich in antioxidants, vitamins, minerals and rank close to blueberries on the ORAC scale, a measure of how well antioxidants neutralize damaging free radicals in the body.

2. Healthy immune function and heart
The phytonutrients in pomegranates, namely anthocyanins, flavonols, ellagic acid, ferullic acid, and resveratrol have powerful antioxidant and inflammation reduction qualities. Nutrients include potassium, Vitamin K1, Vitamin C and fibre, and their low sugar content means they won't raise blood sugar levels significantly or contribute to weight gain. Added to this impressive list punicalagin, antioxidants found in the seed oil, which support immune function, cardiovascular health, cognition and support healthy vision.

3.An environmentally sustainable and cost-effective choice
With the same amount of nutrients as blueberries, pomegranates do not come wrapped in plastic. While they are in season, pomegranates cost about a third of the price of a punnet of blueberries.

4. Improved memory and sleep
Antioxidants in pomegranates assist with memory and cognitive function. The antioxidants from pomegranates can also reduce inflammation in the brain, support the production of feel-good neurotransmitters, leading to a positive mood and healthy sleep cycles and protect the brain from age-related cognitive decline.

5. Amazing flavour
The sweet-sour flavour in pomegranate is quite unique and pomegranate works as well with savoury dished meals as it does with sweet desserts. Depending on how many people you are catering for, one fruit can be enough for three meals.

Meal ideas

  • Hot porridge with pomegranate, roasted almonds, and yoghurt.
  • Muesli with persimmon, and yoghurt.
  • Fresh ricotta pancakes with pomegranate, chopped pistachio and vanilla yoghurt.
  • Grilled lamb with rice lentils, cumin seeds, chopped parsley and mint, pomegranate. and chopped almonds.
  • Grilled salmon with pomegranate, red onions, chilli, and parsley salsa.
  • Black sesame ice cream with pomegranate.

    Quick access to pomegranate seeds

  • Wash the skin.
  • Cut in half, horizontally across the fruit.
  • Spread your fingers open across the cut side, over a bowl, in the sink.
  • Use your other hand to bash the back of the fruit with a wooden spoon and watch the arils spill into the bowl.
  • Remove small bits of the pith as it's bitter.


    Be the first to comment!
  • Add your comment

    To post comments you need to be a member of The Food Coach club. Membership is free, so click here to begin posting!

    If you are already registered, or are already a member of The Food Coach Club, simply enter your username and password below to begin commenting.

    Login to the Food Coach

    «Forgotten your password? Click here»

    latest comments

    Be the first to comment!
    Facebook Twitter RSS