Nutritional chart
Pomegranates are a good source of vitamin C, vitamin K, and antioxidants such as polyphenols and anthocyanins.
They also contain some vitamin B5 (pantothenic acid), Vitamin B9 (folate) and potassium.
Pomegranates are also a good source of dietary fiber.
In terms of macronutrients, pomegranates are mostly composed of carbohydrates, with small amounts of protein and fat.
They also contain around 83 calories per 100 grams.
Please keep in mind that nutritional values vary depending on the variety of pomegranate, and how mature the fruit is.
Health benefits of pomegranates
Pomegranates have been traditionally used in many cultures for medicinal purposes and have been found to have many health benefits. Some of the most notable health benefits of pomegranates include:
High in antioxidants: Pomegranates are rich in antioxidants such as polyphenols and anthocyanins, which help protect your cells from damage caused by free radicals.
Heart health: Pomegranates contain compounds such as punicalagins and punicic acid which may help lower blood pressure and improve cholesterol levels, thereby reducing the risk of heart disease.
Anti-inflammatory: Pomegranates are a rich source of anti-inflammatory compounds which may help in reducing inflammation in the body, and thus reducing the risk of chronic diseases such as arthritis and cancer.
May help in digestion: Pomegranates contain high levels of dietary fiber which may promote regular bowel movements and prevent constipation
May support brain health: Studies have suggested that pomegranate juice may help improve cognitive function, and may also reduce the risk of age-related cognitive decline
Good for skin: Pomegranates are rich in antioxidants and anti-inflammatory compounds that may help protect the skin from damage caused by UV radiation and environmental toxins.
Storage methods of pomegranates
Room Temperature: Pomegranates will last for up to 1-2 weeks at room temperature, in a cool, dry place.
Refrigeration: You can store pomegranates in the refrigerator to extend their shelf life. They can last for up to 4-6 weeks when stored in the refrigerator.
Freezing: Pomegranates can also be frozen. You can freeze the arils (seeds) after removing them from the fruit and storing them in an airtight container or resealable plastic bag. They will last up to 6-8 months.
Juice: Pomegranate juice can be stored in an airtight container or bottle in the refrigerator for up to 2-3 weeks
Drying: Pomegranates can also be dried and stored for a longer period of time. Sun-drying or dehydrator can be used for drying the arils, and then be stored in airtight containers in a cool and dry place.
It's important to remember that all storage methods and shelf life also depend on the initial quality of the fruit and the storage conditions, It's always better to check the freshness of the fruit before storing or consuming.
Best time to consume
Pomegranates can be enjoyed as a refreshing and healthy snack during the day, as well as in a salad, sandwiches or served with cheese. In the morning, pomegranate juice or arils can be added to oatmeal, yogurt, or smoothies as a way to start your day with some added vitamins and antioxidants. They can also be used as a dessert topping.
If you're trying to manage your weight or blood sugar levels, it's generally best to consume fruits earlier in the day so that you have time to burn off the natural sugars before you go to sleep.
There's no one right time to eat pomegranate as long as you are including it as part of a balanced diet. It's also important to note that pomegranates are generally available between September to February, so the best time to consume them will depend on the seasonal availability.
Ultimately, the key is to include pomegranates in your diet regularly, whether it's at a specific time of day or not, to gain its potential benefits.
Allergy related to pomegranates
Pomegranate allergies are relatively rare, but they can occur in some individuals. The symptoms of a pomegranate allergy are similar to other food allergies and can include itching and swelling of the mouth, throat, and tongue, hives, rash, and difficulty breathing. Anaphylaxis, a severe form of allergic reaction which is a medical emergency, is a rare reaction to pomegranates but it's still possible.
Symptoms may appear immediately or within a few hours after consuming pomegranates. If you experience any of these symptoms after eating pomegranates, you should seek medical attention immediately.
It's also worth noting that individuals who are allergic to other fruits, such as apples, figs, or cherries, may also be allergic to pomegranates. If you have a known allergy to any other fruits, it's best to avoid pomegranates as well, or check with your doctor for an allergy test.
As with any type of allergy, it's essential to identify the cause of your symptoms and to avoid any products that contain pomegranate or any of its derivatives. If you suspect you may have an allergy to pomegranates, it's always best to check with an allergist or a medical professional for a proper diagnosis and treatment.