Eat Pomegranates
Cancer Protection in a Fruit?
Thursday, December 04, 2008
Pity the poor pomegranate. This homely red fruit isn’t going to win any produce-aisle beauty contests. But don’t be put off by looks. Here are 5 life-saving reasons (including cancer-prevention) to crack one open. Plus, try these two delicious recipes, and take our quiz to find out if you’re a health food nut…
Pomegranates may be taking off in the U.S., but they’ve been a staple fruit in the Middle East for thousands of years. In fact, the Bible mentions it more than two dozen times. But it’s not the royal fruit’s rich history that has us picking up pomegranates. The odd-looking baseball-sized fruit is packed with vitamins and nutrients, and scientists are studying its role in fighting heart disease, cancer and other ailments.
Most pomegranates grown in this country are California Wonderful, known for its size, large seeds and sweetness. But what’s more important to us: The variety is especially rich in antioxidants.Here are five fabulous reasons to eat a pomegranate today:
1. Low in calories, high in nutrition Enjoy a medium-sized pomegranate for 105 nutrient-packed calories. You’ll also get a hefty dose of blood pressure-lowering potassium, virtually no sodium, one gram of fiber and about 10% of your recommended daily vitamin C intake. Eight ounces of the juice provides 160 calories and a bit more potassium than a medium-sized pomegranate.Pomegranates and their juice have an abundance of antioxidants and phytochemicals as well: anthocyanins (anti-inflammatory, cancer-fighting); catechins (anti-carcinogenic, anti-inflammatory) and ellagic acid (cancer-fighting).Pomegranate juice raises the antioxidant capacity of the blood. Antioxidants neutralize damaging free radicals (organic molecules linked to aging, tissue damage and possibly disease) before they have a chance to attack your cells and DNA.2. Improves heart healthOne study found that drinking a little more than 8 ounces of pomegranate juice every day for three months improved blood flow to the heart in people with coronary heart disease. Forty-five participants drank either the juice or a placebo beverage that looked and tasted like pomegranate juice. On average, blood flow to the heart improved 17% in the pomegranate group, but declined 18% in the placebo group in merely three months.
Other studies suggest that pomegranate juice might help prevent atherosclerosis, or hardening of the arteries, and even clear clogged arteries. With atherosclerosis, plaque builds up in the arteries and reduces blood flow, potentially causing heart attack, stroke, or numbness and pain in the arms and legs. People with diabetes may benefit from pomegranates too, according to a 2006 study in the journal Atherosclerosis. Ten people with type
2 diabetes drank pomegranate juice for three months. The juice didn’t affect blood glucose or cholesterol levels, but it appeared to lower the risk of atherosclerosis and slow the immune cells’ absorption of unhealthy LDL cholesterol. That’s especially important to people with diabetes because the condition increases the risk of heart disease two to four times.
3. Alzheimer’s protectionA daily glass of pomegranate juice might cut your risk of Alzheimer’s disease. When mice engineered to develop the disease at a young age were fed pomegranate juice, they showed greater learning and memory skills compared to mice who did not receive the juice. The juice-supplemented animals learned water maze tasks more quickly and swam faster.Researchers then examined the mice’s brains and found that the supplemented mice had 50% less build-up of harmful proteins called beta-amyloid deposits. These proteins are associated with an increase in brain cell damage and may be a cause of Alzheimer’s disease.
4. Relief for your joints Osteoarthritis affects 20 million Americans and is the most common joint disorder associated with aging. Pomegranate fruit extract may block enzymes that contribute to the disorder, according to researchers at Case Western Reserve University School of Medicine. In laboratory tests, extracts of the fruit slowed the deterioration of human cartilage.
5. Cancer fighterCould a glass a day keep prostate cancer away? Researchers at University of California-Los Angeles tested the theory that pomegranate juice could keep prostate cancer from returning. Forty-six men who had been treated for prostate cancer drank 8 ounces of pomegranate juice daily. The scientists measured the men’s blood levels of prostate-specific antigen (PSA), a marker of prostate health and prostate cancer. The faster these levels double, the sooner a man is likely to see his prostate cancer return. The men’s overall PSA doubling time was nearly four times slower after they began drinking the juice. Research is continuing.The fruit also shows promise in shielding against other cancers too. Laboratory studies have shown that various components of the pomegranate suppress the growth of human breast cancer cells. Studies with mice suggest that pomegranates could reduce the spread of lung cancer.
Health benefits aside, pomegranates are just plain fun to eat. But they can be messy if you’re not careful. Open a pomegranate haphazardly and you and your walls might look spray-painted.
Follow this three-step process and you can leave the bleach – and paint job – alone.
1. Slice the crown off and cut off the rind without going through to the fruit.2. Place the fruit into a bowl of water and break it into sections. Gently push the juice sacs (called arils) out. Discard everything else.3. Strain the water and enjoy the arils, seeds and all.
The bright red arils are a cheerful addition to a spinach salad or a steamed green vegetable. Sprinkle them on vanilla ice cream, and use their juice in smoothies, marinades, sauces and salad dressings.Any dietitian worth her salt-free seasoning knows that the whole diet is more important to your health than any particular food. So don’t wash down a greasy burger and fries with pomegranate juice and have the false sense that you ate a healthful meal.
Fill your diet with a variety of healthful foods jam-packed with fruits and vegetables… including pomengranates.
Pomegranate-Glazed Turkey with Roasted Fennel
Recipe provided by
EatingWell.comServes: 4
Preparation time: 30 minutesIngredients
4 medium fennel bulbs, cored and thickly sliced 5 teaspoons canola oil, divided1/2 teaspoon chopped fresh thyme, plus 1 sprig1 teaspoon kosher salt, divided3/4 teaspoon freshly ground pepper, divided4 turkey cutlets, 1/4 inch thick (1 pound)1 cup pomegranate juice1/4 cup reduced-sodium chicken broth or water1 teaspoon cornstarchPreparation
1. Preheat oven to 450°F.2. Toss fennel, 3 teaspoons oil, chopped thyme, and 1/4 teaspoon each salt and pepper in a medium bowl. Spread on a rimmed baking sheet. Roast, stirring twice, until tender and golden, about 25 minutes. 3. Meanwhile, sprinkle both sides of turkey with the remaining 3/4 teaspoon salt and 1/2 teaspoon pepper. Heat the remaining 2 teaspoons of oil in a large skillet over medium-high heat. Add the turkey and cook until browned, 1 to 3 minutes per side. Transfer to a plate.4. Add pomegranate juice and thyme sprig to the pan; bring to a boil. Boil, stirring often, until reduced to 1/4 cup, 6 to 10 minutes. Discard the thyme.5. Whisk together broth (or water) and cornstarch; add to the pan and cook, stirring constantly, until thickened, about 15 seconds. Reduce heat to medium, return the turkey and any accumulated juices to the pan, turning to coat with sauce, and cook for 1 minute. To serve, top roasted fennel with turkey and sauce.Nutrition Facts
287 calories
7 g fat (0 g sat, 3 g mono)
45 mg cholesterol
27 g carbohydrate
31 g protein
7 g fiber
513 mg sodium
1,077 mg potassiumNutrition Bonus: Vitamin C (45% daily value), potassium (31% dv), iron (20% dv)
Barley and Wild Rice Pilaf with Pomegranate SeedsRecipe provided by
EatingWell.comServes: 6 (3/4 cup each)
Preparation time: 1 hourIngredients
2 teaspoons extra-virgin olive oil1 medium onion, finely chopped1/2 cup wild rice, rinsed 1/2 cup pearl barley3 cups reduced-sodium chicken broth or vegetable broth1/3 cup pine nuts1 cup pomegranate seeds2 teaspoons freshly grated lemon zest 2 tablespoons chopped fresh flat-leaf parsleyPreparation
1. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened. 2. Add wild rice and barley; stir for a few seconds. Add broth and bring to a simmer. Reduce heat to low, cover and simmer until the wild rice and barley are tender and most of the liquid has been absorbed, 45 to 50 minutes. 3. Meanwhile, toast pine nuts in a small, dry skillet over medium-low heat, stirring constantly, until light golden and fragrant, 2 to 3 minutes. Transfer to a small bowl to cool. 4. Add pomegranate seeds, lemon zest, parsley, and toasted pine nuts to the pilaf; fluff with a fork. Serve hot. Nutrition Facts
250 mg potassiumNutrition Bonus: magnesium (15% dv)Make Ahead Tip: Prepare through Step 2. Cover and refrigerate for up to 2 days. To reheat, place in a baking dish, add 1/4 cup water and cover. Microwave on high for 10 to 15 minutes or bake at 350°F for 25 to 30 minutes.
Are You a Health Food Nut? Lentils. Fish. Nuts. You know health food is good for you, but that doesn't necessarily make a bland block of tofu any more appealing. Experts insist that health food is essential to your diet, but do you know why? Test your knowledge on healthy fare - from garlic to green tea - with this
health food quiz.
