Pomegranate: properties, benefits and how to use it in the kitchen

The pomegranate is the fleshy fruit of the pomegranate (punica granatum), a small tree no more than five meters high that adapts very well to semi-arid areas of the Mediterranean such as the olive or orange tree.

The vision of a pomegranate tree in bloom is so beautiful that it even earned the privilege of being part of the famous hanging gardens of Babylon one of the seven wonders of the ancient world.

It looks like a dream fruit. Perhaps that is why it appears in the painting of Salvador Dalí Dream caused by the flight of a bee around a pomegranate a second before waking up.

But the surrealist painter only continued a long tradition. Since ancient times, the pomegranate, one of the first cultivated fruits, has symbolized birth, eternal life, fertility and death., who knows if because of its abundance of seeds and its ease of “bleeding”. She has also been associated with desire and was sacred to Aphrodite.

It is believed that the pomegranate is Originally from Iran some lands that for centuries were the sustenance of the ancient Persian civilization, and that its cultivation dates back to prehistoric times.

Spain is one of the main world producers, after India and Iran, and the largest European exporter. This production is mainly concentrated in Alicante and Murcia, where more and more territory is dedicated to the cultivation of organic pomegranates to respond to the growing demand from countries such as Germany and England.

Pomegranate Nutritional Profile

The pomegranate is a fruit with a very low caloric value. due to its low carbohydrate content (17%).

The majority component is water (80%) and, in terms of nutrients, Its contribution of potassium stands out (259 mg).

popularly It has been recommended to adolescents, pregnant women and anemic people due to its supposed iron content, although it is actually minimal (0.3mg).

Others nutrients present in the pomegranate in significant amounts are the Vitamin A (5 mcg), the calcium (3mg) and the match (8mg).

Properties of the pomegranate

But what makes the pomegranate a unique fruit, with incomparable properties, is its Rich in phytochemicals such as flavonoids, anthocyanins and ellagitannins. Most of these substances are natural pigments with the function of protecting the plant against ultraviolet light, bacteria or parasites.

The antioxidants in pomegranate have been the subject of many studies. The positive conclusions of most of them have turned their juice into a valued product, at the height of green tea or the cranberry.

Experts from the Haifa Lipid Research Laboratory (Israel) and the University of Naples (Italy) demonstrated that drinking a daily glass of pomegranate juice reduces the risk of cardiovascular disease. The reason is that it has more antioxidants than most fruits and three times more than wine or green tea.

These antioxidants—mainly a polyphenolic compound called ellagic acid and anthocyanins– improve the state of the blood vessels, regulate blood pressure, halve the hardening of the arteries caused by the oxidation of cholesterol and decrease the retention of the bad variety (LDL), which if high increases the risk of suffering a heart attack. These antioxidants protect tissues and organs against degenerative diseases.

Studies carried out in the United States, Japan and Cuba showed that the grenade protects against skin, breast and colon cancers. More recently it was found that a daily glass of its juice slows the evolution of tumors recurring in people operated on for prostate cancer with rising levels of PSA antigen and that can be attributed to pomegranate a preventive effect of prostate cancer in healthy people.

The tanninswith an anti-inflammatory effect on the digestive mucosa, make it indicated for diarrhea. And your citric acid disinfectsalkalizes the urine and enhances the action of vitamin C (100 g provide 6 mg) and malic acid.

pomegranate benefits

The peculiar composition of the pomegranate is associated with a series of important health benefits.

Helps prevent cancer. Pomegranate anthocyanins decrease the action of estrogen receptors, which helps prevent cancers such as breast cancer. This effect is also caused by flavonoids and is reinforced by the synergistic action of other antioxidants that prevent the development of tumor cells. Pomegranate is also considered useful in the prevention of prostate cancer.

Protect the heart. The regular consumption of pomegranate, both in the form of juice and if its delicious grains are consumed, is a good way to reduce cardiovascular risk, since it prevents the concentration and oxidation of “bad” cholesterol (LDL) and improves the elasticity of The arteries. Its abundance of potassium, which helps regulate blood pressure, also benefits the heart and cardiovascular system.

It is light, digestive and purifying. It is a hypocaloric fruit, due to its abundant water and low contribution in carbohydrates. This quality is very useful in weight loss diets, when you want to reduce your calorie intake, but also in fasts that aim to activate the body’s natural cleansing mechanisms. Although in less quantity than the apple or pear, the pomegranate also contains pectin, a soluble fiber that participates in its cleansing effect. In addition, its delicious grains are a notable source of non-soluble fiber, which satisfies and favors intestinal transit.

Help in case of diarrhea. Its richness in hydrolyzable tannins helps reduce inflammation of the intestinal mucosa, and its citric acid content makes it a good disinfectant, useful in case of infectious diarrhea.

It is aphrodisiac and improves fertility. In ancient Greece, the planting of the first pomegranate tree was attributed to Aphrodite, so its fruit was linked to desire and was even attributed aphrodisiac powers. In addition, the pomegranate, like other fruits with abundant seeds, has been above all a fertility symbol and in many cultures it has been given as a gift to newlyweds, a custom that still persists in some regions of China. A study from the University of Edinburgh has found that the juice increases testosterone levels by 30%. Both men and women noted a improvement of sexual desire and the state of mind. Other studies relate it to an improvement in erectile function, and an increase in the quantity and mobility of spermatozoa.

The grenade in the kitchen

Eating its grains is a unique experience, because when chewing them they explode in the mouth, flooding it with a sweet and sour juice very different from that of any other fruit.

The brilliant crimson grains are excellent for decorate salads or crown a dessert, an ice cream or even a savory vegetable cake.

Kids love it in Macedonia with fruits like pears, melons or more neutral ones like apples. These fruit salads can be enriched with some raspberries and orange or pineapple juice.

They are also ideal for paint a muesli with color, especially if it is prepared with dates or almonds.

In many Arab countries it is quite common to use the juice in the preparation of sauces or to use the grains as filling of various stews. Other times they use this fruit to cover some sweet cakes, especially marzipan.

An example is the lebanese muhammara sauce, with pomegranate juice, red pepper, walnuts, garlic, olive oil and paprika. This very Mediterranean sauce is just as good for sandwiches as it is for dipping sticks of raw vegetables, such as carrots or celery.

How to shell it

An easy way to do this is to split an issue in two. Squeeze each half a little to loosen the kernels, hold each half on a plate or bowl, and using the convex part of a spoon or large pestle handle, it hits the skin so that the grains are detached.

To finish, the small pieces of white membrane, with a bitter taste, that may have come off are removed.

Buying advice

Pomegranates begin to appear on the market in mid-September, but it is in autumn when they are at their peak and the juiciest and most economical specimens can be purchased.

You can know that they are juicy if they feel heavy for their size and have very smooth skin, of a vivid color with brown nuances.

Pomegranate juice, a powerful antioxidant

Spain is the largest producer of pomegranates in Europe but exports a large part of the production, and the juice, although national brands of excellent quality are packaged, often comes in concentrate form from other countries, especially the United States. there the study of its properties has aroused great interest.

And it has been proven that pomegranate juice has up to three times more antioxidants than green tea or red wine. It protects the arterial walls, stimulates the defenses and inhibits the circulation of cancer cells.

bitter skin that separates the grains –that is discarded when eating the fruit– is the one that contains more active components: phenolic acids, flavonoids, hydrolyzable tannins and punicalagins. hence the juicewhich includes the skin, mesocarp and arils of the fruit, considered more therapeutic. In addition, pomegranate extract is added to some juices, which is also used separately for medicinal purposes.

How to squeeze and drink pomegranate juice

You can use the classic manual orange juicer and then strain it, since electric utensils, such as mixers, excessively break the structure of the grains, and could leave a bitter taste.

This juice can be taken as is, with a little lemon or other juices such as apple, grape or carrot. Besides It is used to prepare sauces, ice creams or jellies with agar-agar.

You can also prepare the classic Granada with it, a more or less thick pomegranate syrup which is made by reducing a mixture of juice with sugar and a little lemon juice over the heat.

The grenadine It can be taken as a soft drink, diluted with cold water or with crushed ice, or used to drizzle fruit salads or pastry and salad preparations.

Health benefits of pomegranate juice

He regular consumption of juice can result from help with health problems related to oxidative stress of cells:

Cardiovascular problems. Its polyphenols reduce the risk, intensity and consequences of myocardial infarction, in addition to protecting the wall of the arteries and improving cardiac perfusion by 50%.Cholesterol. It inhibits the oxidation of bad (LDL) and good (HDL) cholesterol, which helps to remove excess lipids from the arteries. In addition, punicalagin inhibits the synthesis of triglycerides by 40%.Hypertension. Apart from promoting diuresis, it lowers blood pressure by inhibiting ACE (angiotensin converting enzyme).Digestive disorders. Due to its astringent and anti-inflammatory action on the digestive tract, it improves diarrhea caused by gastroenteritis and colitis and can alleviate the symptoms of Crohn’s disease.osteoarthritis. Helps reduce the degradation of articular cartilage thanks to its inhibitory effect on various enzymes.infections. Increases resistance to the flu and fights bacteria such as salmonella and intestinal parasites.oral diseases. He…