Pomegranate arils are the edible seeds found inside a pomegranate fruit. Consuming a 1/4 cup (35g) of these arils only amounts to 32 calories, making them a great addition to any healthy diet.
Besides being low in calories, pomegranate arils are also rich in nutrients such as fiber, Vitamin C, and Vitamin K. Additionally, they are a great source of antioxidants that help protect the body from cellular damage.
In this article, we'll explore the various health benefits of consuming pomegranate arils and how they can be incorporated into your diet.
Rich in Nutrients
Pomegranate arils are packed with nutrients that are essential for good health. They are an excellent source of fiber, which aids in digestion and helps keep you feeling full for longer. They also contain high amounts of Vitamin C, which boosts the immune system and acts as an antioxidant. In addition, pomegranate arils are a good source of Vitamin K, which is important for proper blood clotting and bone health. They also contain small amounts of other vitamins and minerals such as potassium and calcium.
Contains Antioxidants
Pomegranate arils are a rich source of antioxidants, which help protect the body from harmful free radicals that can cause cellular damage. Studies have shown that the antioxidants found in pomegranate arils can reduce inflammation and may help prevent chronic diseases such as heart disease and cancer.
Good for Heart Health
The antioxidants found in pomegranate arils may also be beneficial for heart health. Studies have shown that drinking pomegranate juice or consuming pomegranate extract can reduce blood pressure and improve cholesterol levels, both of which are risk factors for heart disease. In addition, pomegranate arils contain certain compounds that help reduce inflammation and improve blood flow to the heart, which may help prevent heart disease.
May Fight Cancer
Some studies have suggested that the antioxidants found in pomegranate arils may have anticancer properties. In particular, they may inhibit the growth of prostate cancer cells and reduce the risk of breast cancer. However, more research is needed to confirm these findings.
May Reduce Inflammation
Chronic inflammation has been linked to many chronic diseases, including heart disease, diabetes, and cancer. Fortunately, the antioxidants found in pomegranate arils have been shown to have anti-inflammatory effects in the body. In particular, they can reduce inflammation in the gut, which may improve digestion and reduce the risk of inflammatory bowel disease.
May Improve Memory and Brain Function
Studies have shown that the antioxidants found in pomegranate arils may have beneficial effects on brain health. In particular, they may improve memory and cognitive function, as well as protect against neurodegenerative diseases such as Alzheimer's.
May Lower Blood Pressure
High blood pressure is a major risk factor for heart disease and stroke. Fortunately, the compounds found in pomegranate arils may help lower blood pressure and improve heart health. In one study, consuming 150 ml of pomegranate juice per day for two weeks led to a significant reduction in blood pressure levels.
May Aid in Weight Loss
Pomegranate arils are low in calories and high in fiber, making them an excellent addition to any weight loss diet. The fiber in pomegranate arils helps keep you feeling full for longer, reducing the likelihood that you will overeat or snack on unhealthy foods.
May Improve Digestion
The fiber in pomegranate arils can also help improve digestion and prevent constipation. Additionally, some studies have suggested that pomegranate extract may have antibacterial properties that can help fight off harmful bacteria in the gut.
Versatile and Delicious
Pomegranate arils are not only healthy but also incredibly versatile and delicious. They can be eaten on their own as a snack, added to salads or yogurt for extra flavor, or used as a garnish for cocktails. In addition, pomegranate juice can be used as a natural sweetener in baking or cooking, adding a unique flavor and nutritional boost to your favorite dishes.
Pomegranate arils are a delicious and nutritious addition to any healthy diet.
5 Frequently Asked Questions About Pomegranate Arils
1. What are pomegranate arils?
Pomegranate arils are the small, jewel-like seeds found inside the pomegranate fruit. They are typically red or pink in color and are surrounded by a white membrane.
2. What are the health benefits of pomegranate arils?
Pomegranate arils are rich in antioxidants, including polyphenols and flavonoids, which may help protect against heart disease and certain types of cancer. They may also have anti-inflammatory properties and improve memory and exercise performance.
3. How can I use pomegranate arils in cooking?
Pomegranate arils can be used in a variety of dishes, including salads, smoothies, and grain bowls. They can also be used as a topping for yogurt or oatmeal, and in cocktails and mocktails.
4. How do I remove pomegranate arils from the fruit?
To remove the arils from a pomegranate, cut off the top and bottom of the fruit, then score the skin into quarters. Submerge the fruit in a bowl of water and break it apart into sections, then gently remove the arils from the membrane. Strain the arils and discard the membranes and skin.
5. How long do pomegranate arils last?
Pomegranate arils can be stored in an airtight container in the refrigerator for up to five days. They can also be frozen for up to six months.