Pomegranate: A Tiny Fruit with Big Health Benefits
A Christmas season treat that I look forward to every year, besides Russian teacake Christmas cookies 😉, is the pomegranate. I've been eating them ever since I was a little girl and my mom would sit me in front of the TV with a pomegranate, a bowl, and a towel. It's a simple pleasure that I've since passed down to my son, Adam, who now enjoys them with his son as well.
In fact, it was Adam who taught me the easy way to deseed pomegranates, a shortcut to getting a bowl full of those juicy, tart arils that is really quick and easy and involves beating it with a wooden spoon! Alas, I still do it one section at a time. There's just something satisfying for me to coax out the seeds a couple at a time. Yes, my fingers turn red, and yes, sometimes I get pink juice spots all over the place, but I enjoy the experience as much as the fruit!
Kali, Hecate, Demeter, Persephone, Karen As it turns out, when I talk about my enjoyment of pomegranates, I am in the company of goddesses because this fruit has long been revered as a symbol of fertility, abundance, and eternal life in many mythologies. In Hinduism, the goddess Lakshmi, associated with wealth and prosperity, is often depicted holding a pomegranate, linking the fruit to divine blessings. Similarly, in ancient Persia, pomegranates were regarded as a symbol of immortality, and they were often used in art and poetry. Further, the fruit is associated with several Persian gods and goddesses, including Anahita, the goddess of fertility, water, and wisdom. In some accounts, the pomegranate is considered the fruit of paradise and a gift from the gods, embodying themes of eternal life and prosperity.
One of the most famous myths involving pomegranates is the story of ...
Persephone and Hades.
According to the ancient Greek myth, Persephone, the daughter of Demeter (goddess of the harvest), was kidnapped by Hades, the god of the underworld. While in the underworld, Persephone ate six pomegranate seeds, which bound her forever to the underworld.
Because of this, she was forced to spend six months each year in the underworld with Hades, and the remaining six months with her mother on Earth. This myth explains the changing of the seasons: when Persephone is with Demeter, the Earth flourishes🌱, but when she is with Hades, the world endures winter. ❄️
IRL, Pomegranates have a rich and fascinating history dating back thousands of years, with their origins traced to the vast region extending from Iran to the majestic Himalayas in northern India. Ancient Egyptians held this remarkable fruit in high esteem, often associating it with life, fertility, and abundance, even placing pomegranates in tombs as a powerful symbol of resurrection and renewal. The significance of the pomegranate stretches across various cultures and religions; it appears prominently in sacred texts such as the Bible (primarily in the Old Testament and is associated with themes of fertility, beauty, and righteousness) and the Quran (as a symbol of divine creation, beauty, and sustenance).
Over the centuries, pomegranates spread throughout the Mediterranean, flourishing as they were cultivated in diverse regions such as Spain and North Africa, ultimately becoming a cherished staple in culinary traditions and practices. Today, the pomegranate is celebrated not only for its unique and delightful flavor and aesthetic allure but also for its numerous health benefits, making it a powerful symbol of wellness and vitality across the globe.
Why Eat Pomegranates?
The pomegranate (Punica granatum) is one of the oldest cultivated fruits in the world, grown in many warm climates of the world, including California, India, Israel, Turkey, and Iran. They thrive in places with hot, dry summers and mild winters in a variety of soils. As global interest in superfoods rises, pomegranates are gaining popularity, making them a widely available fruit across many markets worldwide.
Pomegranates are not only cherished for their striking appearance and sweet-tart flavor but are also prized for their health benefits. They are the overachievers of the fruit world as its different parts are rich in more than 100 bioactive compounds. Packed with antioxidants, they promise to keep you looking young and feeling vibrant, as if you just discovered the secret to eternal youth in a single fruit. It’s like a personal trainer, nutritionist, and beauty consultant all rolled into one fruit.
The antioxidant, anti-inflammatory, anti-microbial, anti-neuroinflammatory, anti-glycation, and immunomodulatory properties of the the different components of the pomegranate have been well documented. Read on to discover pomegranate’s potential to boost your health.
Rich in Polyphenols: Polyphenols are natural compounds in plants that act as antioxidants. They help protect cells from damage and inflammation by neutralizing free radicals and potentially reducing oxidative stress which is implicated in a inflammaging. Inflammaging is a term that refers to the chronic, low-grade inflammation that typically increases as people age. This ongoing inflammation is believed to play a significant role in the development of age-related diseases, including cardiovascular disease, Alzheimer’s, diabetes, and other chronic conditions.
The most abundant polyphenols in pomegranate, called punicalagins, have been shown to be more potent than other antioxidant compounds like vitamins C and E. Other antioxidant compounds found in pomegranates are ellagic acid, anthocyanin (responsible for the red color of the seeds), flavonoids, and tannins. Pomegranate and its compounds have demonstrated effectiveness in reducing risk factors for the development of Alzheimer’s disease and serve as nutraceutical support to slow down the progression of the disease due to their neuroprotective effects.
Photo on Unsplash
Protects Cardiovascular Health: Pomegranate is best known for its heart-health benefits. Studies have shown that drinking pomegranate juice can help with things like reducing arterial stiffness, easing stress on the heart, and slowing down the thickening of arteries in people with heart issues. One study looking at various research on pomegranate found that it can lower both short-term and long-term systolic and diastolic blood pressures. This is likely because pomegranates help improve blood vessel function and increase nitric oxide, which helps relax and widen blood vessels. On top of that, pomegranates also have antioxidant and anti-plaque effects that can improve overall heart health.
Diabetes Prevention and Treatment: Pomegranate juice is packed with compounds that might help manage conditions like type 2 diabetes. Studies show it can help control blood sugar in a few different ways, like boosting antioxidants, improving how insulin-producing cells work, increasing glucose uptake, slowing down the enzymes that break down carbs, and making the body more sensitive to insulin. Because of this, pomegranate could be a great addition to regular diabetes treatments, possibly reducing the need for meds and cutting down on side effects. (Never stop taking your medicine without consulting your doctor first!)
A review of several studies on pomegranate's effect on blood sugar found that drinking pomegranate juice regularly helped lower both fasting blood sugar and insulin levels. People with prediabetes and diabetes saw the most benefit from adding pomegranate to their diet.
Photo on Unsplash
Enhances Skin Health: As the skin ages, a decline in collagen production leads to decreased skin elasticity, the formation of wrinkles, and other signs of aging. Collagen, a structural protein in the skin, provides strength and flexibility, and its degradation is one of the key factors contributing to visible signs of skin aging. Pomegranate, a fruit with a rich history of medicinal use, has gained attention for its potential to enhance collagen production through its polyphenolic compounds.
It is the same polyphenols that I wrote about above, punicalagins, ellagic acid, and flavonoids, that help your skin resist the signs of aging as well as improve its appearance. By reducing oxidative damage, pomegranate helps protect the integrity of the extracellular matrix, which is essential for maintaining skin structure and elasticity thereby reducing the appearance of wrinkles. It can also directly stimulate fibroblasts, the cells responsible for collagen production and improved skin elasticity. A study suggests that pomegranate consumption may lead to increased protection to UVB-induced damage to skin.
So, the consumption of pomegranate, either as a juice or as part of a balanced diet, may protect your skin from the inside out.
Spice Spotlight
CINNAMON
Cinnamon is one of the oldest and most beloved spices in the world. Known for its warm, aromatic flavor and versatility, it has been used for centuries not only in cooking but also in traditional medicine. Derived from the bark of trees in the genus Cinnamomum, particularly Cinnamomum verum (Ceylon cinnamon) and Cinnamomum cassia (cassia), cinnamon contains numerous bioactive compounds that provide a range of health benefits.
There are two primary types of cinnamon:
Ceylon Cinnamon (True Cinnamon): This type is considered the "true" cinnamon and is native to Sri Lanka. It is characterized by a delicate flavor and a soft, layered bark. Ceylon cinnamon contains lower levels of coumarin, a compound that can be harmful in large quantities.
Cassia Cinnamon: More common in supermarkets, cassia cinnamon has a stronger, spicier flavor and thicker bark. It is cheaper but contains higher levels of coumarin, which in excess may be harmful to the liver.
Cinnamon is more than just a flavorful spice—it is a health benefit dynamo. From its ability to regulate blood sugar and cholesterol to its antioxidant, anti-inflammatory, and antimicrobial properties, cinnamon has earned its place as a natural remedy and superfood. Whether consumed in your daily cup of coffee, sprinkled on your breakfast, or added to your favorite dish, cinnamon can be a simple and effective way to enhance your overall health and well-being.
*However, it’s important to choose Ceylon cinnamon when using it regularly to avoid excessive intake of coumarin, particularly for those with liver concerns.
Some of the ways that cinnamon keeps your body healthy are listed below.
Antibacterial Properties: Spices have long been recognized as natural antimicrobial agents in food, with a history of use spanning thousands of years across various cultures for food preservation and as additives to enhance aroma and flavor. One such spice is cinnamon.
Cinnamon has powerful antimicrobial and antiviral properties thanks to compounds like cinnamaldehyde, eugenol, and cinnamic acid. These compounds can stop the growth of harmful microorganisms, including bacteria, fungi, and viruses. Studies show that cinnamon extract can kill both Gram-positive and Gram-negative bacteria, such as Staphylococcus aureus and Escherichia coli, by damaging their cell membranes. It also has antifungal effects, particularly against Candida species, by breaking down fungal cell walls. Additionally, cinnamon can fight viruses like influenza and herpes simplex by blocking their ability to attach to and replicate in cells.
Cinnamon, with its refreshing flavor and ability to remove bad breath, has also been used as a tooth powder and to treat toothaches, dental problems, oral microbiota, and bad breath.
Photo by Denise Jans on Unsplash
Keeps the Brain Healthy: Millions of people worldwide are affected by neurodegenerative diseases, with Alzheimer’s and Parkinson’s being the most common. Neuroinflammation plays a critical role in neurodegenerative diseases where nerve cells lose function over time and eventually die. Cinnamon has anti-inflammatory compounds, particularly cinnamaldehyde, that may reduce brain inflammation, protect neurons, and improve cognitive function.
Aids Digestive Health: Cinnamon has long been used to alleviate digestive issues such as indigestion, bloating, and gas. Several studies suggest that cinnamon may help promote digestion by stimulating digestive enzymes and reducing discomfort in the gastrointestinal system.
Digestive Enzyme Production: Cinnamon contains compounds such as cinnamaldehyde that can stimulate the production of digestive enzymes. These enzymes help break down food more efficiently, supporting better digestion and reducing issues like bloating or indigestion.
Relief from Gas and Bloating: Research suggests that cinnamon has carminative properties, meaning it helps expel gas from the intestines, reducing bloating and discomfort. Its anti-inflammatory and antimicrobial effects also contribute to a healthier gut environment.
Anti-Spasmodic Effects: Some studies show that cinnamon can relax the muscles of the gastrointestinal tract, which may relieve symptoms like cramping or bloating.
Using cinnamon regularly reduces indigestion, constipation, and intestinal disorders.
Photo by Beth Macdonald on Unsplash
Supports Liver Health: Phytotherapy (herbal treatment) is increasingly being recognized as an important alternative or complement to traditional medicine for managing gastrointestinal disorders that affect the liver, despite its use worldwide for centuries. This growing popularity is largely due to the fact that natural remedies often have fewer side effects compared to conventional treatments.
Fatty liver disease occurs when too much fat builds up in the liver. This can happen for various reasons, such as drinking too much alcohol (alcoholic fatty liver disease) or having conditions like obesity, diabetes, or high cholesterol (non-alcoholic fatty liver disease). While the liver can store some fat, having too much can make it harder for the liver to work properly, potentially leading to inflammation or scarring. Cinnamon is an herb recommended for use in the treatment of fatty liver. It can support liver health with its anti-inflammatory and antioxidant properties and prevent fat accumulation by reducing insulin resistance.
Let’s get cooking!
When selecting a good pomegranate, look for one that feels heavy for its size, which indicates juiciness. The skin should be smooth and free of blemishes, with a rich, vibrant color that ranges from deep red to a pinched pink hue. Avoid fruits with dull, dried-out skin or any signs of mold.
Gently roll the pomegranate in your hands; it should be slightly firm but have a bit of give, suggesting that the seeds inside are plump and ready to burst with flavor.
Lastly, check for the crown end; a healthy pomegranate will have a dried, intact crown rather than one that looks decayed.
Spiced Pork Chops with Pomegranate Sauce
Spiced Pork Chops with Pomegranate Sauce is a savory and sweet dish featuring perfectly pan-seared pork chops, seasoned with a blend of aromatic spices, and drizzled with a vibrant, tangy pomegranate sauce. The spices—cinnamon, chili powder, cumin, smoked paprika, onion, and garlic—enhance the natural flavor of the pork, creating a warm and inviting aroma as they cook. The pomegranate sauce, made with fresh pomegranate juice, balsamic vinegar, cinnamon, and a touch of honey, adds a luscious balance of sweet and tart flavors that complements the rich, juicy pork.
This dish is an ideal combination of bold spices and refreshing sweetness, perfect for a cozy weeknight dinner or a special occasion.
Spiced Pork Chops with Pomegranate Sauce
Ingredients
- 4 boneless or bone-in pork chops
- 1 tbsp olive or avocado oil
- 1 1/2 tsp ground cinnamon
- 1/2 tsp chili powder
- 1/2 tsp smoked paprika
- 1/4 tsp ground cumin
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/8 tsp salt
- 1/8 tsp black pepper
- 2 T minced onion or shallot
- 1/2 cup red or white wine
- 1 cup pomegranate juice
- 1 tbsp balsamic vinegar
- 2 tbsp honey
- 1/4 tsp ground cinnamon
- 1/2 clove garlic, minced
- 1 tsp chopped parsley
- 1 tbsp cold butter cut into small pieces
- salt and pepper to taste
- 1/4 cup pomegranate seeds
Instructions
- Prepare the pork chops by patting them dry with a paper towel.
- Make the spice rub by combining the cinnamon, chili powder, paprika, cumin, garlic powder, onion powder, salt, and pepper.
- Season the pork chops by rubbing the spice blend evenly over both sides of the pork chops and pressing gently so it sticks.
- You can proceed to the next step right away but for better flavor, let the pork chops marinate for at least 30 minutes.
- Preheat the oven to 350 degrees F.
- Heat the oil in a large skillet over medium-high heat. Add the pork chops and cook for 1 minute on each side. The pork chops will not be cooked all the way through.
- Transfer the pork chops to an oven proof baking dish and put in the oven to finish cooking.
- After removing the pork chops from the pan, reduce the heat to medium, add the minced and garlic to the pan and cook for about 1 minute to soften the onions.
- Add the wine and let it reduce until the pan is nearly dry. Use a spoon to scrape the bottom of the pan to loosen the cooked on bits.
- Add the pomegranate juice, honey, balsamic vinegar, and cinnamon. Stir to combine.
- Bring the sauce to a simmer and let it cook for 10 - 12 minutes, stirring occasionally, until the sauce has thickened to a syrupy consistency.
- While the sauce is reducing check on your pork chops. They are done when the internal temperature reaches 145 degrees F on an instant read thermometer.
- Remove the pork chops from the oven, cover loosely with foil, and set aside until the sauce is finished.
- Once the sauce is thickened, add in the juices (if any) from the pork chops, the chopped parsley, the cold butter pieces, and the pomegranate seeds. Stir until the butter is fully incorporated.
- Season the sauce to taste with salt and pepper.
- Serve the pork chops topped with the pomegranate sauce.
Notes
Not sure how to take the seeds out of a pomegranate? Watch this video.
Nutrition Facts
Calories
457Fat
22 gSat. Fat
7 gCarbs
23 gFiber
2 gNet carbs
21 gSugar
19 gProtein
36 gSodium
253 mgCholesterol
125 mgChai Chia Chocolate Pomegranate Pudding
Chai Chia Chocolate Pomegranate Pudding is a luxurious and vibrant dessert that masterfully blends rich, creamy textures with bold, aromatic flavors. This truly delightful pudding begins with creamy chia seeds that are soaked in a base of pomegranate juice and coconut milk infused with a fragrant and aromatic blend of chai spices, which provide warmth and a touch of earthiness. When mixed with rich, decadent chocolate, it creates a satisfying and sumptuous dish that’s both indulgent and wholesome at the same time. The addition of fresh, juicy pomegranate seeds not only adds an enticing pop of color but also introduces a refreshing burst of tartness, perfectly balancing the sweet, spiced chocolate.
Each delicious spoonful offers a unique combination of flavors along with the numerous health benefits of omega-3 fatty acids from the chia seeds and powerful antioxidants from the pomegranates, making it a guilt-free treat that you can enjoy any time of the day or night.
Chai Chia Chocolate Pomegranate Pudding
Ingredients
- 1 cup pomegranate juice
- 1 cup full fat coconut milk (from the can)
- 2 tbsp pure maple syrup or raw honey
- 4 tbsp raw cacao powder
- 1/2 tsp vanilla
- 3/4 tsp chai seasoning*
- pinch salt
- 6 tbsp chia seeds
- fresh pomegranate arils for garnish
- whipped cream or yogurt (optional)
- chocolate shavings (optional)
Instructions
- Add all ingredients except for the chia seeds in a medium bowl. Whisk until the cacao powder is blended in.
- Sprinkle the chia seeds on top of the pudding mixture in an even layer. Whisk them in to combine.
- Let the mixture sit for 10 - 15 minutes until it is slightly thickened. Stir a few times so the chia seeds are evenly distributed.
- Pour the mixture into 4 individual one cup serving containers. If you're going to add a lot of toppings use a larger sized container.
- Cover the containers and chill overnight.
- Serve topped with the fresh pomegranate arils and optional whipped cream/yogurt and chocolate shavings.
Notes
- *You can often find premade chai spice blends in the grocery store. To easily make your own, get the recipe here.
- You can use either white or black chia seeds in this recipe.
- I use the full fat coconut milk to get a thicker texture. Regular nondairy milk from a carton will work as well and the texture will be more like tapioca pudding.
- Adjust the amount of chia seeds to get your desired texture. More seeds will result in a firmer texture.
- Not sure how to take the seeds out of the pomegranate? Check out this video!
Nutrition Facts
Calories
297Fat
19 gSat. Fat
12 gCarbs
32 gFiber
9 gNet carbs
23 gSugar
17 gProtein
6 gSodium
28 mgCholesterol
1 mgThere you have it!
Go ahead and muster the courage to open a few pomegranates and you’ll discover a treasure chest of fruity goodness inside! The pomegranate seeds are like little grenades of sweetness that are totally worth the juice stains on your shirt and kitchen counter. 😊 And, if you happen to get one on sale, it’s practically a steal!
It’s totally a 10/10 recommendation - just don’t wear white.
Karen
blog images courtesy of Freepik, recipe images are mine