Let’s celebrate this fruit and all the ways it benefits our lives.
If you think pomegranates are having a moment, think again. This beautiful, ruby-hued fruit bursting with sweet and bright flavor has actually enjoyed a longstanding place in the limelight. Cultivated for thousands of years and highly esteemed in many cultures, the almighty pomegranate grows on shrubs native to the Middle East and Mediterranean.
In ancient Chinese art, pomegranates symbolize fertility. In the Middle East, where you’ll find depictions of pomegranates in holy books, religious garments, and architecture, the fruit symbolizes abundance. The name pomegranate is derived from the Latin phrase “pomum granatum,” which means “apple of many grains or seeds” – a nod to the multitude of crunchy, juicy arils (aka seeds) hidden within the fruit’s casing.
Both literally and figuratively, pomegranates are full of treasure. They’re a bright spot in the dead of winter. As if its dreamy looks, delicious flavor, and rich history aren’t enticing enough, here are a dozen reasons to fall in love with the pomegranate.
1. Pomegranate is Anti-inflammatory
Chronic inflammation is at the root of many modern-day diseases and ailments such as heart disease, diabetes, and certain cancers. To combat inflammation and reduce disease risk, it’s important to incorporate anti-inflammatory foods into your diet. Pomegranate fits the bill.
Punicalagin, an antioxidant found in pomegranate arils and pomegranate juice, is the source of the fruit’s anti-inflammatory properties. It can reduce inflammation in the gastrointestinal tract and in breast tissue. And one study showed that pomegranate juice consumption can significantly reduce inflammatory markers in people with type 2 diabetes.
2. Pomegranate Improves Cholesterol Levels
Pomegranates contain punicic acid, a polyunsaturated fatty acid that benefits heart health, namely due to its impact on cholesterol levels and other metabolic markers. Pomegranate seed oil has been shown to reduce triglyceride levels and improve triglyceride-HDL ratios. Pomegranate juice reduces LDL cholesterol in people with type 2 diabetes and can keep LDL cholesterol from oxidizing and causing heart disease.
3. Pomegranate Goes Great with a Workout
If you sometimes get too fatigued to complete a workout, pomegranate may help. The dietary nitrates found in pomegranate are linked to increased blood flow, exercise efficiency, and stamina. One study of runners found that taking pomegranate extract 30 minutes before a run significantly increased their performance.
4. Pomegranate May Fight Breast Cancer & Prostate Cancer
One in eight women will face a breast cancer diagnosis. One in eight men will be diagnosed with prostate cancer. Some studies suggest that pomegranate extract may slow or even reverse the reproduction of prostate cancer cells. Other studies produced similar results regarding breast cancer cells. While these findings are encouraging, it’s important to keep in mind that the studies occurred only in laboratory settings. More research is needed.
5. Pomegranate May Lower Blood Pressure
High blood pressure increases risk of the top two causes of death: heart attack and stroke. To get blood pressure into a healthier range, pomegranate may help. In one study, participants had a significant drop in blood pressure after just two weeks of consuming five ounces of pomegranate juice per day. Other studies produced similar results – subjects with high blood pressure benefitted from consuming pomegranate.
6. Pomegranate May Relieve Arthritis Pain
Given pomegranate’s antioxidant and anti-inflammatory properties, it makes sense that it may be helpful for inflammatory conditions like arthritis. While more research is needed, preliminary studies suggest that pomegranate blocks the enzymes that damage the joints of people suffering from arthritis.
7. Pomegranates Aren’t as Tricky (or Messy!) to Cut as You Might Think
You can read about pomegranate benefits all day long, but if the thought of cutting one up intimidates you, you may never experience those benefits. While there are lots of opinions about how to cut (or even whack) one to gain access to the delicious arils, here are a couple of our favorite ways to cut into and enjoy a pomegranate: this method is the least messy and requires a big bowl of water, this way can be a bit messier, but you don’t need a bowl of water and can do it anywhere.
8. Pomegranate Molasses is an Amazing Secret Ingredient
What can’t this intensely flavored (but not necessarily sweet) acidic syrup do? Featured in classic Middle Eastern dishes like muhamara, you can find pomegranate molasses online and at gourmet and specialty food shops. Or you can make it yourself.
Just a little bit of this condiment makes savory dishes sing. Keep a bottle in your pantry and experiment with adding it to salad dressings, cocktails and carbonated beverages, roasted vegetables, and dips.
9. Pomegranate Makes Other Foods More Interesting
Instantly inject texture, bright flavor, and health benefits into a variety of different dishes:
- Sprinkle pomegranate arils over crostini spread with herbed tofu “goat cheese.”
- Mix arils into guacamole – here’s a great recipe that features homemade plantain chips!
- Combine the seasonal flavors of pomegranate and cranberry into one dish, such as this salsa.
- Top almost any salad with pomegranate arils for some added crunch, flavor, and color. Here’s a simple winter salad that really comes to life when you add pomegranate arils.
10. A Pomegranate Smoothie Tastes Awesome
To up your smoothie game and enhance its nutrition, add some pomegranate juice (and/or arils). Be sure to incorporate all sorts of other superfoods too, such as blueberries, turmeric, and chia seeds. Since smoothie making is more of an art than a science, you can get creative and have fun creating your own signature pomegranate smoothie.
11. A Pomegranate Cocktail (or Mocktail) is a Special Treat
Add pomegranate juice and/or arils to gin, vodka, champagne, or whichever spirits you prefer. Feel free to skip the alcohol all together. Add some sparkle with ginger ale or seltzer. And don’t forget add-ins, like lime juice, simple syrup, and your favorite liqueurs. Lastly, garnishes like citrus slices, fresh mint, or fresh rosemary will make the drink a feast for the eyes, not just your palate.
For additional healthy-ish cocktail and mocktail suggestions, check out these other suggestions for taking our juices and shots to the next level of tastiness: Raise Your Glass with Thistle Juice Cocktails and Thistle’s Favorite Juice Hacks. You can replace or add pomegranate juice or arils to almost any of these for a sweet/tart flavor and a burst of color.
12. Pomegranate Peels Make a Great Natural Dye
We’re wrapping up this list not on a culinary note, but a crafty one. All sorts of food scraps can be used to make natural fabric dye, pomegranate peels included! Instead of putting the peels straight in the compost or trash, first have some fun while cutting down on food waste.
Somewhat surprisingly, pomegranate peels dye fabric a lovely golden yellow hue, not red! To make some dyed napkins to serve with the pomegranate cocktails suggested above, give this beginner’s tutorial a try.
Whether you’re looking for a crunchy sweet snack or beverage that’s loaded with health benefits or want to add some great flavor, color, and texture to all sorts of dishes, look no further than the pomegranate.
Let’s celebrate this fruit and all the ways it benefits our lives.
If you think pomegranates are having a moment, think again. This beautiful, ruby-hued fruit bursting with sweet and bright flavor has actually enjoyed a longstanding place in the limelight. Cultivated for thousands of years and highly esteemed in many cultures, the almighty pomegranate grows on shrubs native to the Middle East and Mediterranean.
In ancient Chinese art, pomegranates symbolize fertility. In the Middle East, where you’ll find depictions of pomegranates in holy books, religious garments, and architecture, the fruit symbolizes abundance. The name pomegranate is derived from the Latin phrase “pomum granatum,” which means “apple of many grains or seeds” – a nod to the multitude of crunchy, juicy arils (aka seeds) hidden within the fruit’s casing.
Both literally and figuratively, pomegranates are full of treasure. They’re a bright spot in the dead of winter. As if its dreamy looks, delicious flavor, and rich history aren’t enticing enough, here are a dozen reasons to fall in love with the pomegranate.
1. Pomegranate is Anti-inflammatory
Chronic inflammation is at the root of many modern-day diseases and ailments such as heart disease, diabetes, and certain cancers. To combat inflammation and reduce disease risk, it’s important to incorporate anti-inflammatory foods into your diet. Pomegranate fits the bill.
Punicalagin, an antioxidant found in pomegranate arils and pomegranate juice, is the source of the fruit’s anti-inflammatory properties. It can reduce inflammation in the gastrointestinal tract and in breast tissue. And one study showed that pomegranate juice consumption can significantly reduce inflammatory markers in people with type 2 diabetes.
2. Pomegranate Improves Cholesterol Levels
Pomegranates contain punicic acid, a polyunsaturated fatty acid that benefits heart health, namely due to its impact on cholesterol levels and other metabolic markers. Pomegranate seed oil has been shown to reduce triglyceride levels and improve triglyceride-HDL ratios. Pomegranate juice reduces LDL cholesterol in people with type 2 diabetes and can keep LDL cholesterol from oxidizing and causing heart disease.
3. Pomegranate Goes Great with a Workout
If you sometimes get too fatigued to complete a workout, pomegranate may help. The dietary nitrates found in pomegranate are linked to increased blood flow, exercise efficiency, and stamina. One study of runners found that taking pomegranate extract 30 minutes before a run significantly increased their performance.
4. Pomegranate May Fight Breast Cancer & Prostate Cancer
One in eight women will face a breast cancer diagnosis. One in eight men will be diagnosed with prostate cancer. Some studies suggest that pomegranate extract may slow or even reverse the reproduction of prostate cancer cells. Other studies produced similar results regarding breast cancer cells. While these findings are encouraging, it’s important to keep in mind that the studies occurred only in laboratory settings. More research is needed.
5. Pomegranate May Lower Blood Pressure
High blood pressure increases risk of the top two causes of death: heart attack and stroke. To get blood pressure into a healthier range, pomegranate may help. In one study, participants had a significant drop in blood pressure after just two weeks of consuming five ounces of pomegranate juice per day. Other studies produced similar results – subjects with high blood pressure benefitted from consuming pomegranate.
6. Pomegranate May Relieve Arthritis Pain
Given pomegranate’s antioxidant and anti-inflammatory properties, it makes sense that it may be helpful for inflammatory conditions like arthritis. While more research is needed, preliminary studies suggest that pomegranate blocks the enzymes that damage the joints of people suffering from arthritis.
7. Pomegranates Aren’t as Tricky (or Messy!) to Cut as You Might Think
You can read about pomegranate benefits all day long, but if the thought of cutting one up intimidates you, you may never experience those benefits. While there are lots of opinions about how to cut (or even whack) one to gain access to the delicious arils, here are a couple of our favorite ways to cut into and enjoy a pomegranate: this method is the least messy and requires a big bowl of water, this way can be a bit messier, but you don’t need a bowl of water and can do it anywhere.
8. Pomegranate Molasses is an Amazing Secret Ingredient
What can’t this intensely flavored (but not necessarily sweet) acidic syrup do? Featured in classic Middle Eastern dishes like muhamara, you can find pomegranate molasses online and at gourmet and specialty food shops. Or you can make it yourself.
Just a little bit of this condiment makes savory dishes sing. Keep a bottle in your pantry and experiment with adding it to salad dressings, cocktails and carbonated beverages, roasted vegetables, and dips.
9. Pomegranate Makes Other Foods More Interesting
Instantly inject texture, bright flavor, and health benefits into a variety of different dishes:
- Sprinkle pomegranate arils over crostini spread with herbed tofu “goat cheese.”
- Mix arils into guacamole – here’s a great recipe that features homemade plantain chips!
- Combine the seasonal flavors of pomegranate and cranberry into one dish, such as this salsa.
- Top almost any salad with pomegranate arils for some added crunch, flavor, and color. Here’s a simple winter salad that really comes to life when you add pomegranate arils.
10. A Pomegranate Smoothie Tastes Awesome
To up your smoothie game and enhance its nutrition, add some pomegranate juice (and/or arils). Be sure to incorporate all sorts of other superfoods too, such as blueberries, turmeric, and chia seeds. Since smoothie making is more of an art than a science, you can get creative and have fun creating your own signature pomegranate smoothie.
11. A Pomegranate Cocktail (or Mocktail) is a Special Treat
Add pomegranate juice and/or arils to gin, vodka, champagne, or whichever spirits you prefer. Feel free to skip the alcohol all together. Add some sparkle with ginger ale or seltzer. And don’t forget add-ins, like lime juice, simple syrup, and your favorite liqueurs. Lastly, garnishes like citrus slices, fresh mint, or fresh rosemary will make the drink a feast for the eyes, not just your palate.
For additional healthy-ish cocktail and mocktail suggestions, check out these other suggestions for taking our juices and shots to the next level of tastiness: Raise Your Glass with Thistle Juice Cocktails and Thistle’s Favorite Juice Hacks. You can replace or add pomegranate juice or arils to almost any of these for a sweet/tart flavor and a burst of color.
12. Pomegranate Peels Make a Great Natural Dye
We’re wrapping up this list not on a culinary note, but a crafty one. All sorts of food scraps can be used to make natural fabric dye, pomegranate peels included! Instead of putting the peels straight in the compost or trash, first have some fun while cutting down on food waste.
Somewhat surprisingly, pomegranate peels dye fabric a lovely golden yellow hue, not red! To make some dyed napkins to serve with the pomegranate cocktails suggested above, give this beginner’s tutorial a try.
Whether you’re looking for a crunchy sweet snack or beverage that’s loaded with health benefits or want to add some great flavor, color, and texture to all sorts of dishes, look no further than the pomegranate.
