Fruit of the month: Pomegrante

As a nutrition lecturer one of my main aims is to introduce and educate my protégés on the importance of food variety, and make it their priority to try a new fruit whenever they can. To my astonishment the pomegranate was the fruit that feel into that category. This therefore spurred me on to write a post about the benefits of this ruby gem fruit.

The pomegranate is one of those fruits that many shy away from as they are unsure as to how to eat it, unlike a tangerine or a banana where all you have to do is peel the skin and devour, the pomegranate requires a bit more negotiation. You can either slice open and spoon the seeds out to which you will surely receive an eyeful of juice or you can spend time de-seeding the fruit to separate the individual juicy seeds for your enjoyment. Either or effort is required to eat this fruit, and quite rightly so it’s a nutrient rich bomb waiting to give your body the health enhancement it requires.

Pomegranate (Punica Granatum) is a fruit that has been highly studied bringing to the forefront its anti-carcinogenic properties. Scientific studies have shown that it can reduce the risk of colorectal cancer, were it amends microbial imbalance leading to the presence of toxins in the blood. 

Pomegranate juice has been shown to have cancer-chemopreventive ability as well as cancer-chemotherapeutic effects in humans with prostate cancer. The supplementation of pomegranate has shown to reduce blood pressure which is a risk factor for increased risk of cardiovascular disease, on top of that it has also displayed the ability to reduce oxidative stress.

This fruit is a rich source of polyphenols; polyphenolic nutrients are found in a wide variety of plant based foods. They have powerful antioxidant capacity, hence why this fruit has been seen to have a positive impact on chronic and acute oxidative stress. Polyphenols aim to boost insulin sensitivity, by reducing the rate at which the body digests and absorbs sugar, meaning that they make a good weight loss aid, in fact there has been research to suggest a high intake of certain polyphenols can reduce BMI as well as waist circumference.

The nutritional benefits of pomegranate don’t stop there, it’s a rich source of vitamin C, A, B6, B12, D, iron, potassium, sodium, and magnesium.  Vitamin B6 works to turn food into energy, making digestion more efficient, as promoting healthy brain function. Vitamin B12 is an excellent mood enhancer and is required for healthy nerve function.  Vitamin A and C are powerful antioxidants adding to the antioxidant capacity of the fruit. Vitamin D is need for the prediction of cholesterol within the body, and good bone health.

Iron is required for haemoglobin and antioxidant enzyme production. Potassium has positive effects reducing blood pressure, whereas sodium and magnesium is needed for good muscle function. Rich in fibre low in carbohydrate and a source of plant based protein. It could be stated that the pomegranate is meal in one.

Whether it’s the juice, seeds or the whole fruit  you enjoy the bottom line is that the pomegranate is a functional fruits that you absolutely must eat as much as possible.