Super-fruit Series - Pomegranate

Have you ever heard of a “super fruit”? Super fruit is actually a made-up marketing term, but the description is intended to describe fruits that have exceptional nutritional value and taste. Blueberries, pomegranates, cranberries, and acai berries are all examples of super fruits.

We thought we would start a “Super-fruit Series” so we can all understand the different types of “super” fruits available, the associated health benefits of consuming these products, and how you would prepare and/or cook them.

Let us know if there is a super fruit you want more information on!

This Week’s Super Fruit: Pomegranate

Pomegranates grow on shrubs or trees, up to 26 feet in height. They are red, about the size of the orange, and can have up to 600 seeds inside! Pomegranates are in season during the autumn. The fruit is grown all over the world today, including southeast Asia, southern Europe, and tropical Africa.

Pomegranates are so, so good for you, and that is one of the reasons we picked this fruit to be the first of the series. Research has shown that pomegranates may act like aspirin in the body, preventing or reducing the risk of blood clots. The fruit is reported to increase oxygen flow to the heart and reduce arthritis pain by reducing inflammation. Also, pomegranates are full of antioxidants. Antioxidants help lower your bad cholesterol and they neutralize free radicals that have been shown to cause cancer and other life-threatening diseases.

So, how do you eat it?
Pomegranate is available in many different forms, including the whole fruit, juice, powder, sorbets, and in yogurt. The fruit’s nutrition is in the seeds (also referred to as arils) and juice. It is best to buy organic pomegranates.

Want to try the whole fruit but have no clue what to do? Here’s one way you can easily enjoy pomegranate and all of its health benefits! Remember not eat the skin, peel or white membrane that covers the seeds.

1. Wash your pomegranate super fruit.
2. Cut off the top and bottom of the pomegranate and score the skin in several places.
3. Many will recommend you now soak the fruit for 5 – 10 minutes, but this step is not required.
4. Pull the pomegranate into small, separate sections (the fruit should naturally pull apart).
5. Peel off any membrane that is covering the seeds.
6. Using a small bowl to catch the seeds, take each section and pull the skin back so that the seeds fall into the bowl. You will probably still need to gently rub any remaining seeds off the skin/peel into the bowl as well.
7. Throw away or compost the skin, peel, and membranes.
8. Enjoy your pomegranate seeds!

Try sprinkling the seeds over plain yogurt, oatmeal, ice cream and salads. You can also drink the juice of pomegranates. There are some great instructions online – just google it. We incorporate pomegranate into our diet primarily through juice and greek pomegranate yogurt. If the juice is too strong for you, mix ½ water or orange juice and ½ pomegranate juice.

*Important Note*
In researching this fruit, we came across an interesting warning: Be sure to let your doctor or pharmacist know as pomegranate may interfere with certain medications! Also, pomegranates stain. Be careful and wear dark clothes or cover up with a napkin when enjoying this fruit.