HEALTH BENEFITS OF POMEGRANATE FRUIT, JUICE, VINEGAR, MOLASSES

 

INTRODUCTION

The pomegranate has a long history in Mediterranean and Near Eastern civilizations, where it is regarded as a delicacy, a significant food component, cherished in symbolism, and highly valued for its therapeutic capabilities. It's surprising that such an important horticultural symbol has been confined to an ornamental role in the United States and much of Europe.

According to the Holy Quran, God's gifts and heavenly fruits include grapes, dates, figs, olives, and pomegranates. Fresh and dried fruits are man's natural staples. They contain significant amounts of important nutrients in a reasonable proportion.

BOTANICAL CHARACTERISTICS

Botanically, the pomegranate (P. granatum) belongs to the subclass Rosidae, order Myrtales, which also includes guava (Psidium sp.) and feijoa (Feijoa sp.). The pomegranate, on the other hand, is unique in that it is one of only two species in its genus, Punica, which is the sole genus in the Punicaceae family. Recent genetic studies imply that Punica should be classified as a Lythraceae. The second Punica species, P. protopunica, is found solely in the Arabian Peninsula's Socotra Island and is thought to be a predecessor species.

HISTORY OF CULTIVATION

The pomegranate is usually thought to be native to the region stretching from Iran to northern India, with apparently wild plants growing in many of these areas' woodlands.

Pomegranate has become recognized in the Mediterranean Region. By 3000 BCE, edible pomegranates were being farmed in Persia (Iran), and they were also present in Jericho, modern-day Israel. Phoenicians had built Mediterranean Sea settlements in North Africa by 2000 BCE, bringing pomegranates to the present-day Tunisia and Egypt. Pomegranates got established in western Turkey and Greece around the same time.

The Spanish introduced this species to Central America, Mexico, and South America in the 1500s and 1600s. The pomegranate initially appeared in what would become the United States in the early 1700s, when it was farmed in Spanish Florida and English Georgia.

SMYBOLISM

Both the Arabic name (rumman) and the Hebrew name (rimmon) for pomegranate are believed to refer to the "fruit of paradise," indicating the fruit's popularity in both civilizations. In stark contrast, it was thought by the Greeks to be the "fruit of the dead" and provided food to the dwellers of Hades.

It is obvious to think that the pomegranate's seediness encouraged a connection to fecundity.

HARVESTING SEASON

The pomegranate fruit is berry-like, with a thick rind (or husk) enclosing many seeds enclosed by the juicy arils that make up the fruit's edible section.

Pomegranate blossoms in the Central Valley of California from early May to November, with the majority blooming from mid-May to early June. Fruits ripen approximately 6 to 7 months after blossoming and are gathered when their characteristics are judged most suitable for intended commercial use.

MAJOR POMEGRANATE PRODUCING COUNTRIES

Pomegranates are grown in a variety of countries worldwide, with several regions noted for their pomegranate output. The following nations are important pomegranate producers:

India is one of the world's largest cultivators of pomegranates. Pomegranate cultivation is substantial in the states of Maharashtra, Karnataka, and Andhra Pradesh. Iran is well-known for its pomegranate output and is frequently regarded as the pomegranate's birthplace. Iranian pomegranates are well-known for their exceptional quality and flavor. Turkey is another huge pomegranate-producing country, with Mersin as a prominent pomegranate-growing province. The other Major Countries with significant Pomegranate Production include Egypt, Spain, United States, Israel, Greece, Morocco & Azerbaijan.

NUTRITIONAL PROFILE

Pomegranates are a nutritiousfruit with a distinct flavor and potential health advantages. The nutritional profile of pomegranates per 100 grammes of edible part is as follows:

Calories:

Around 83 calories.

Carbohydrates:

Pomegranates are mostly constituted of carbohydrates, with around 18.7 grams per 100 grams.

Fiber:

Pomegranates are a great source of dietary fiber, with approximately 4 grammes per 100 grams. Fiber is good for digestive health and may help with blood sugar regulation.

Protein:

Pomegranates have a low protein content of about 1.7 grams per 100 grams.

Fat:

Pomegranates have a very low-fat content, with only about 1.2 grams per 100 grams.

Vitamins: 

Pomegranates include a variety of vitamins, including:

Vitamin C:

Pomegranates contain around 10.2 milligrams of vitamin C per 100 grams. Vitamin C is an antioxidant that helps the immune system and the skin.

Vitamin K:

Pomegranates include vitamin K, which aids in blood clotting and bone health.

Minerals: 

Pomegranates are high in minerals such as potassium, calcium, and magnesium. Potassium is beneficial for heart health and supports blood pressure regulation.

Antioxidants: 

Pomegranates are noted for their high antioxidant content, which is mostly owing to substances such as polyphenols, anthocyanins, and tannins. These antioxidants could be helpful in the protection of cells from oxidative damage and the reduction of inflammation.

Phytonutrients:

Pomegranates contain phytonutrients, which may have health advantages. Punicalagin, a well-studied substance in pomegranates, has been related to a variety of health advantages.

Sugars:

Pomegranates contain a considerable quantity of natural sugars, with 9.2 grams per 100 grams. Among these sugars are glucose, fructose, and sucrose.

Water:

The high-water content of pomegranates contributes to their juicy flavor and whole hydration.

HEALTH BENEFITS OF POMEGRANATE

FULL OF ANTIOXIDANTS

Pomegranates are high in antioxidants such polyphenols (including anthocyanins and tannins) and vitamin C. These antioxidants support in the fight against oxidative stress in the body, lowering the risk of chronic diseases like Diabetes, Ischemic Heart Disease and Cancer.

GOOD FOR HEART

Pomegranates may benefit heart health by lowering blood pressure, decreasing cholesterol levels, and minimizing plaque accumulation in arteries. According to several research studies, regular intake may reduce the risk of heart disease.

PROTECTION FROM CANCER

Pomegranates contain chemicals that may suppress cancer cell proliferation and prevent the development of some types of cancer, including breast and prostate cancer.

ANTI-INFLAMMATORY BENEFITS

Pomegranate antioxidants have anti-inflammatory properties, which can help lessen inflammation in the body. Chronic inflammation has been related to several disorders, including cardiovascular disease and cancer.

RELIEF FROM ARTHRITIS SYMPTOMS

 Pomegranate extracts have been examined for their ability to alleviate arthritic symptoms due to their anti-inflammatory characteristics. Pomegranate is high in citric and malic acid, that helps in regulating the uric acid levels. This can help gout patients and individuals with kidney disorders get rid of swollen and aching joints.

GOOD FOR DIGESTIVE HEALTH

 Pomegranates are a good source of dietary fiber, which promotes regular bowel movements and relieves constipation.

MAY IMPROVE MEMORY AND COGNITIVE FUNCTION

 According to some study results, pomegranate consumption may improve memory as well as cognition, thereby lowering the risk of age-related cognitive decline.

GOOD FOR SKIN

Pomegranates contain antioxidants that can help protect the skin from UV radiation and pollutants. They can further assist with wound healing and collagen formation.

ANTIBACTERIAL AND ANTIVIRAL EFFECTS

Pomegranates contain substances with antibacterial and antiviral activities that can help in the prevention of certain infections.

ANTI-AGING EFFECTS

Pomegranates are frequently used in anti-aging treatments and services due to their antioxidant content, which helps counteract the effects of ageing.

SUPPORT WEIGHT LOSS EFFORTS

Pomegranate fiber can contribute to feelings of fullness, potentially benefiting in weight management by lowering overall calorie consumption.

WHAT IS POMEGRANATE MOLASSES

Pomegranate molasses is pomegranate juice that has been carefully reduced to produce a dark grapey-colored viscous syrup, with or without added sugar. It has a tangy sweet-sour flavor and is used in both savory and sweet dishes.

Pomegranate molasses was traditionally made in the Middle East's mountainous regions, where the chilly environment was unsuitable for citrus plants but where pomegranate (roummane) thrived.

When translated word for word, it is termed nar ekşisi (pomegranate sour) in Turkey. In Syrian cuisine, it is known as dibs it-rim-man, in Arabic cuisine as dibs rumaan or rub rumaan, in Persian cuisine as rob-e-anar, and in Azerbaijan as narsharab.

Pomegranate molasses is high in B vitamins, as well as vitamin C and polyphenolic antioxidants. This is in addition to an insufficient or very low quantity of sugars, calcium, iron, no dietary fiber, lipids, or cholesterol. Total acidity in pomegranate molasses samples ranges from 5.11 to 9.83 g/100 g.

Pomegranate molasses can help with coughs, kidney stones, and gallstones.

Unopened molasses can be kept at room temperature for a year. For optimal quality, store at room temperature for 6 months after opening.

POMEGRANATE CUTTING STYLE

There are three steps to extracting the seeds from a pomegranate:

1.      Without piercing any seeds, score (cut) the pomegranate peel into quarters.

2.      Along the cut lines, gently open the pomegranate.

3.      Break each portion apart to release the seeds into a basin.

HOW CAN WE ADD POMEGRANATE INTO OUR DAILY DIETARY ROUTINE

Pomegranate is a delicious and nutritious approach to include additional antioxidants, vitamins, and minerals in your diet. Here are some ideas for incorporating pomegranate into your diet:

Fresh Pomegranate Seeds:

The simplest method is to purchase fresh pomegranates, cut them open, and extract the seeds. You may consume them as a snack, sprinkle them on salads or top yoghurt and muesli with them.

Pomegranate Juice:

You can buy 100% pure pomegranate juice or juice fresh pomegranates to make your own. As a refreshing beverage, a small glass of pomegranate juice can be consumed.

Smoothies:

 Include pomegranate seeds or juice in your favorite smoothie recipes. Pomegranate's acidity complements berries and citrus fruits.

Salads:

 Top green salads, fruit salads, or grain-based salads like quinoa or couscous with pomegranate seeds. They provide an infusion of color and flavor.

Yoghurt Parfait:

 To make a tempting and visually stunning parfait, layer yoghurt, granola, and fresh pomegranate seeds in a glass.

Oatmeal:

Pomegranate seeds can be mixed into your morning muesli or porridge to provide flavor and nutrition.

Sauces and Dressings:

 Combine pomegranate juice, olive oil, balsamic vinegar, and your favorite herbs and spices to make a pomegranate-based sauce or dressing. Drizzle this over grilled chicken, fish, or roasted veggies.

Pomegranate Molasses:

Pomegranate molasses is a concentrated pomegranate juice syrup. It's used to lend a sweet-tart flavor to meals like salads, marinades, and desserts in Middle Eastern and Mediterranean cuisine.

Desserts:

 Pomegranate seeds can be used as a garnish for desserts such as ice cream, cakes, or fruit tarts. You may also use them to make pomegranate sorbet or gelatin desserts.

Snack Mix:

 For a healthy and filling snack, combine pomegranate seeds with almonds, dried fruits, and dark chocolate chips in a trail mix.

Grain Meals:

Pomegranate seeds can be added to grain meals such as rice pilaf or couscous to enhance texture and flavor.

Cocktails:

Pomegranate juice can be used to make cocktails and mocktails. Make a pomegranate martini or a pomegranate spritzer without alcohol.

POMEGRANATE JUICE RECIPE

 

Ingredients:

2-3 pomegranates, big

Sugar or honey (to taste) is optional.

Instructions:

Cut the Pomegranate in a way you are comfortable with, remove the pith and skin from the arils, collect these arils in a bowl and blend in a blender. Don’t Blend for too long as this may make the juice bitter due to release of bitter compounds from the seeds.

Cover a clean pitcher or bowl with a fine-mesh strainer or cheesecloth. Fill the sieve halfway with blended seeds or whole seeds. Press down on the seeds with the back of a spoon to extract as much juice as possible.

Drink some pomegranate juice. If it's too tart for you, add sugar or honey to taste. Begin with a small amount and gradually increase to your liking. To dissolve, thoroughly stir.

Before serving, chill the pomegranate juice for at least one hour. If preferred, serve cooled in a glass with ice cubes. For enhanced visual appeal, garnish with a few pomegranate arils. Enjoy your perfectly produced pomegranate juice! It's a pleasant, nutritious drink packed with antioxidants.

POMEGRANATE JUICE HELPFUL FOR SKIN IN PARTICULAR

Pomegranates benefit skin health by minimizing wrinkles, preventing sun damage, purifying the skin, reducing acne, and encouraging collagen formation to decrease fine lines.

Pomegranate should be included in your daily diet for optimal skin health due to its antioxidant and anti-aging effects. To maximize the antioxidants in these foods, combine it with berries, tea, and leafy greens.

Pomegranate helps to brighten and whiten your skin. Pomegranate juice nourishes the skin while also lighting blemishes and scars. Face packs containing pomegranate aid in skin exfoliation and tanning.

Pomegranate seed oil may protect against skin cancer due to ellagic acid, a polyphenol antioxidant present in high concentrations in pomegranates that inhibits the growth of skin tumors, according to studies.

Pomegranate oil is good for treating dry skin since it penetrates deeply into the skin. It moisturizes and relieves dry, cracked, and irritated skin. Punicic acid, an omega 5 fatty acid that hydrates and inhibits moisture loss, is present.

POMEGRANATE JUICE GOOD IN PREGNANCY

Pregnancy requires a woman to be especially mindful of her diet and nutrition. While certain foods should be avoided during pregnancy, there are also some that can be helpful. Pomegranate is one such fruit that has gained popularity among expecting women due to its multiple pregnancy advantages.

Pomegranate is helpful during pregnancy since it is a superfood rich in fiber, iron, potassium, vitamin B, and folic acid, among other essential elements. The fruit is nutritious for expectant mothers. In fact, consuming pomegranate can help avoid physical malformations in the growing fetus as well as neural tube defects. Pomegranate can also help pregnant women maintain healthy, beautiful skin.

The fiber component of the fruit helps the body avoid GI problems and promotes healthier digestion and regular bowel movements.

Pomegranates are high in potassium, which helps the body reduce pregnancy discomfort and muscular cramps.

Pomegranates include folate (10% of Adult RDA), which helps in the development of a baby's brain.

Pomegranates contain iron and vitamin C, which help prevent anemia as well as pregnancy-related weakness and tiredness.

Pomegranate juice may help control hypertension or high blood pressure (a frequent issue in pregnancy) and inhibit serum ACE activity, making it a potential heart-healthy fruit, according to certain research.

Pomegranate is best consumed in the morning during pregnancy. Pomegranates are tart citrus fruits. As a result, consuming pomegranate at night during pregnancy may cause heartburn or acid reflux.

POMEGRANATE MILKSHAKE

Ingredients:

1 cup fresh pomegranate seeds (about 2 pomegranates)

1 cup chilled milk

2 to 3 tablespoons sugar (to taste)

Optional: 1/2 cup vanilla ice cream

Ice cubes are optional.

Instructions:

Remove the seeds from the pomegranates by cutting them in half. To do so, tap the back of the pomegranate with a spoon over a bowl to release the seeds.

In a blender, combine the pomegranate seeds.

Fill the blender halfway with cold milk.

Add sugar and vanilla ice cream to taste for sweetness and creaminess. You can adjust the sugar to your liking.

Combine the ingredients in a blender until smooth and well blended. If you want the milkshake to be colder and thicker, add a few ice cubes.

Adjust the sweetness or thickness of the milkshake as needed by adding more sugar or ice cream.

Serve the pomegranate milkshake immediately in glasses. You can optionally garnish with pomegranate seeds on top. Grab your refreshing pomegranate milkshake!

POMEGRANATE VINEGAR

Pomegranate vinegar is a type of vinegar that is prepared from pomegranate juice or concentrate. It tastes like apple cider vinegar or raspberry vinegar, but it has a distinct flavor profile derived from the sour and sweet properties of pomegranates.

Pomegranate vinegar is normally made by fermenting the juice or concentrate with the help of acetic acid bacteria. The sugars in the pomegranate juice are converted into acetic acid during the fermentation process, which gives vinegar its distinctive sour flavor. The flavor and intensity of the vinegar might vary based on factors such as the pomegranate variety used and the fermentation time.

Pomegranate vinegar is frequently used in cooking as well as a condiment. It can be used to provide a fruity and tangy flavor to salad dressings, marinades, and sauces. Some people like to drizzle it over grilled meats, roasted vegetables, or even use it as a flavor enhancer in desserts and beverages.

Pomegranate vinegar has become popular for its potential benefits for health, in addition to its culinary applications. Pomegranates are high in antioxidants, vitamins, and minerals, which may be carried over into the vinegar. However, because of its acidity, it must be consumed in moderation, as with any vinegar. When purchasing pomegranate vinegar, always read the label carefully because some commercial types may have additional sugars or preservatives.

THE BOTTOM LINE

Consuming a whole pomegranate on a regular basis improves gut health, digestion, and the curing of bowel disorders. It is high in vitamins, minerals, and antioxidants, all of which serve to boost your general health. Pomegranate strengthens your immune system and lowers your blood pressure. Pomegranates' high-water content and fiber content help to prevent heart disease and cancer.