Pomegranates are a fruit that grows on deciduous shrubs or small trees. They have a round shape and thick, leathery skin, typically red or orange. The fruit has numerous tiny, edible seeds called arils, surrounded by juicy, sweet-tart flesh. The fruit is a staple in many cuisines worldwide, including Middle Eastern cuisine. It is a versatile food that can be enjoyed in various ways, from eating the raw fruit to drinking its juice or using its seeds to make pomegranate syrup.
It would help if you drank pomegranate juice for several reasons, but the most important is its powerful antioxidants. These are beneficial for your health because they help prevent and treat various conditions, including heart disease and diabetes, cancer, arthritis, and dementia. They can also boost your immune system and improve blood circulation, which may reduce the risk of stroke.
Another benefit of pomegranate juice is that it can help you manage your blood sugar level. Whole pomegranates have a high level of dietary fiber, which slows down the digestion and absorption of sugar into your bloodstream. This can prevent a sudden spike in your blood sugar levels. However, if you drink a pomegranate beverage that has been commercially prepared and sweetened, the sugars will enter your bloodstream more quickly, increasing your blood glucose level.
A diet rich in pomegranate juice can also help you manage your blood pressure and cholesterol levels, reducing the risk of cardiovascular disease. A study by the University of California, Los Angeles, showed that pomegranate extract could significantly reduce LDL (“bad”) cholesterol and triglycerides in patients with hypertension. It also increased the levels of HDL “good” cholesterol.
In addition, a pomegranate-rich diet can help you stay mentally sharp and combat age-related cognitive decline. This is because it contains a good amount of dietary polyphenols, which have anti-inflammatory properties and can protect against oxidative stress in the brain.
To enjoy pomegranate juice regularly, look for an unsweetened product. This will ensure you don’t consume excess calories or unnecessary sugars. It is also a good idea to stick with one or two servings of pomegranate juice daily, as more can lead to weight gain and digestive problems.
When shopping for pomegranates, select those with firm, deep red skins that appear fresh and unblemished. Avoid those with soft, mushy skin or large cracks, as these indicate that they are overripe. Also, choose a pomegranate that feels heavy for its size. This indicates that it is juicier and more likely to contain the highest concentration of nutrients and antioxidants. Once you have purchased a pomegranate, you can store it at room temperature for up to a week or in the refrigerator for up to three weeks. You can also purchase bottled pomegranate juice at most grocery stores.
