Pomegranate is a fruit native to the region of Iran and Afghanistan, where it has been cultivated since ancient times. It belongs to the Punicaceae family and is the fruit of the pomegranate tree, and its height may reach 10 meters.
Pomegranate is famous for its medicinal and nutritional properties, and is also distinguished by its aesthetic beauty, as it is distinguished by its dark red skin covered with protrusions and its colorful, shiny seeds. It is also appreciated for its refreshing and slightly sweet taste.
Pomegranates were introduced to Europe by the Romans who brought them from North Africa. Cultivated throughout the Mediterranean Basin, it was also introduced to Latin America by the Spanish during colonization. Today it is grown in many countries around the world, including Spain, Italy, Turkey, California, and Israel.
In addition to its many medicinal properties, pomegranate is also used in the food industry, especially for the production of fruit juices, jams and syrups. It is also used in the cosmetics industry for its moisturizing and regenerating properties.
What are the benefits of pomegranate?
In addition to its pleasant taste, this exotic fruit is also a source of many nutrients that are beneficial to health.
- Antioxidants Pomegranate fruit is an excellent source of antioxidants, molecules that help protect cells from damage caused by free radicals. Antioxidants may help prevent premature aging and reduce the risk of some chronic diseases, such as cancer and heart disease.
- Vitamins and minerals Pomegranate is a source of many vitamins and minerals important for health, such as vitamin C, vitamin K, potassium, and iron. Vitamin C may help strengthen the immune system and protect cells from damage caused by free radicals, while Vitamin K may contribute to bone health. Potassium can help regulate blood pressure and iron can help produce healthy red blood cells.
- Heart health benefits : This fruit may benefit heart health due to its antioxidant and potassium content. Some studies(1) Showed that pomegranate and its extracts may help protect the heart from free radical damage and reduce the risk of heart disease.
- Anti-cancer potential Studies(2) Preliminary studies have indicated that pomegranates and their extracts may have anti-cancer potential, meaning they may help prevent or slow the growth of cancer cells.
What are the nutritional values of pomegranate?
Here are the nutritional values of pomegranate per 100 grams:
- Calories: 83 calories;
- Fat: 0.3 grams;
- Carbohydrates: 21.2 grams (of which 3.6 grams are sugars);
- Fiber: 1.6 grams;
- Protein: 1.7 grams;
- Vitamin C: 9 mg (15% of the recommended daily allowance);
- Vitamin K: 16.2 mcg (13% of the recommended daily amount);
- Manganese: 0.3 mg (13% of the recommended daily amount);
- Copper: 0.2 mg (21% of the recommended daily amount);
- Potassium: 168 mg (4% of the recommended daily allowance).
How to choose pomegranate?
Here are some tips for choosing high-quality pomegranates:
- Choose heavy, firm pomegranates: Heavy, firm pomegranates are usually ripe and juicy. Avoid pomegranates that are very soft or hollow, which may be overripe or spoiled.
- Check the color and texture of the skin: The peel of a ripe pomegranate is shiny and smooth, and does not have any spots or scratches. Avoid pomegranates with dull or rough skin, which may be overripe or too dry.
- Choose medium-sized pomegranates: Medium-sized pomegranates generally have a more intense flavor and better texture than small or large pomegranates.
- Avoid pomegranates that look too perfect: Pomegranates that look too perfect or too shiny may have been treated with chemicals to make them look more attractive.
It is important to note that pomegranates can be purchased ripe or immature. If you buy unripe pomegranates, you can let them ripen at room temperature until they are firm and slightly leathery. You can also put it in the refrigerator to keep it longer.
How to eat pomegranate?
There are several ways to eat pomegranate. Here are some ideas:
- Eat it as is: Pomegranates are delicious as they are and can be cut in half and enjoyed by biting into the seeds by hand.
- Adding it to salads: Pomegranate adds color and flavor to salads. You can add it to vegetable salads or fruit salads.
- Use it as a garnish: Pomegranate can be used as a garnish for various dishes, such as grilled meat, fish, and vegetables.
- Juice: Pomegranate can be squeezed to extract juice from it, and it can be mixed with other fruit juices or used alone.
- Adding it to juices: Pomegranate can be added to juices to give it an exotic flavor and distinctive color.
It is important to note that pomegranate is often sweet in taste and can be used as a natural sweetener in various recipes.
Recipe ideas with pomegranate
Here are some recipe ideas that use pomegranates:
- Pomegranate Quinoa Salad with Almonds and Cashews: Mix cooked quinoa with pomegranate pieces, almonds, cashews, mint leaves, lemon juice, and olive oil vinegar.
- Grilled chicken with pomegranate spice: Prepare a spice mixture (such as paprika, coriander, and cumin) and spread it on the chicken pieces. Grill the chicken until cooked, then serve with pomegranate pieces and chopped coriander.
- Pomegranate and Cucumber Gazpacho: Blend tomatoes, cucumber, onion, garlic, apple cider vinegar, and pomegranate juice until smooth. Serve gazpacho chilled with pomegranate slices and cucumber.
- Strawberry Pomegranate Smoothie: Blend strawberries, milk, pomegranate juice, and sugar (or other sweetener) until smooth. Serve the juice chilled for a sweet and fruity refreshment.
There are many other ways to cook with pomegranate. You can use them as a natural sweetener in cake recipes, make jam, or dry them and use them like raisins. Unleash your imagination and be creative!
Information and advice from our nutritionist
نحن نحب سماع آرائكم!
شاركنا رأيك أو اطرح سؤالاً في قسم التعليقات أدناه