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While I love perusing my local farmers’ market for produce, at this time of year in Iowa, market season is long over and fresh produce isn’t as abundant. After reporting on nutrition for more than 15 years, I know the manyhealth benefits of fruits and vegetables, so I’ve become pretty familiar with making the most offrozen producewhen my favorites aren’t in season. Still, as I was dining at a restaurant last winter, I was delighted to be reminded of an ingredient that’s in season when few others are in my neck of the woods. Since then, it’s become a must-buy on nearly every supermarket trip between late October and February.
The ingredient is easy to overlook among the vibrant orbs of winter citrus at the supermarket, and it truly takes a bit more work to get at its delicious fruit. But, as I’ve learned, it’s worth it. The surprising, underrated little gems I’m currently hooked on? Pomegranate seeds (aka arils). With a whopping 6 grams ofgut-friendly fiberper ¾-cup serving and a solid dose of vitamins C, E and K, as well as a high amount of chronic-inflammation-reducing antioxidants,pomegranateshave tempting health benefits.
What Are Antioxidants, Again?
As our bodies go about performing their natural duties, chemical reactions can generate reactive substances that contain oxygen. This process is called oxidation.Exposure to environmental factors like UV rays, pollution and cigarette smoke can exert oxidative stress within the body. If we don’t consume enough antioxidants to help “clean up” this oxidative buildup, it has the potential to contribute to the development of chronic conditions like cancer and heart disease.
Every food containsmacronutrients(carbs, fat, protein) and micronutrients (vitamins and minerals). Some items also contain some beneficialantioxidantsthat our bodies can use to help “sweep up” the oxidation hanging around to prevent or delay that possible cell damage. Some vitamins and minerals qualify as antioxidants, as do substances like anthocyanins, carotenoids, flavonoids, catechins and polyphenols. Many of the classic “superfoods” like kale, blueberries and nuts are strong sources of antioxidants, as are othersurprising antioxidant-rich foodslike prunes, apples, onions and beans. And, of course, pomegranates. The arils and the juice both deliver a powerful dose of antioxidants (including polyphenols and flavonoids), along with other anti-inflammatory and anticarcinogenic compounds.In tandem, these “anti” elements appear to reduce the risk for osteoarthritis, heart disease, Alzheimer’s disease and certain types of cancer.
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For the rest of that pomegranate season, and now that we’ve entered a new one, I’ve become a master atremoving the arils from the husk. (While brands like Pom Wonderful sell the seeds in cups, I find that buying the whole fruit is a much more budget-friendly option.) I grab one—or a few—on eachCostco run, then look forward to featuring the seeds in sweet and savory meals and snacks throughout the day.
Admittedly, they’re grown in warmer climates than snowy Iowa. Still, fresh pomegranates beautifully bridge the gap until I can shop ultra-local again.
How to Use Pomegranate Seeds
So far, in addition to tossing pomegranate seeds into leafy green, lentil, whole-grain and fruit salads, I’ve relished them in a chicken thigh and potato skillet, stirred them into Greek-style yogurt, used them as a garnish onbaked Brie, tossed them withroasted Brussels sprouts and butternut squash, and featured them as a topping on pancakes and waffles.
With several months between me and the glorious start of the farmers’ market and spring produce season, you’ll be finding me cooking my way through everything fromBeef Tenderloin with Pomegranate Sauce and Farro PilaftoWhipped Feta with Pomegranate, Pistachios and Honey.
6 Best Antioxidant-Rich Drinks, According to Dietitians
The Bottom Line
Pomegranates are one of the best winter ingredients to add to your meal plan. Not only are they in season when few other fresh fruits are (besides citrus), but they’re also rich in nutrition and sweet-tart flavor. I’ve become such a superfan of adding pomegranate seeds to snacks and meals when they’re in season that I’ve taken to investing in bags of frozen pomegranate arils even when it’s farmers’ market season. These little gems are worth celebrating all year long.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. Food Data Central.Pomegranate arils.National Institutes of Health. National Center for Complementary and Integrative Health.Antioxidant Supplements: What You Need To Know.Zarfeshany A, Asgary S, Javanmard S.Potent health effects of pomegranate.Adv Biomed Res. 2014. doi: 10.4103/2277-9175.129371Sharma P, McClees S, Afaq F.Pomegranate for Prevention and Treatment of Cancer: An Update.Molecules. 2017. doi: 10.3390/molecules22010177Ullah A, Khan A, Ahmed S, et al.A review of pomegranate supplementation: A promising remedial avenue for Alzheimer’s disease.Heliyon. 2023. doi: 10.1016/j.heliyon.2023.e22483Aviram M, Rosenblat M.Pomegranate for Your Cardiovascular Health.Rambam Maimonides Med J. 2013. doi: 10.5041/RMMJ.10113Rasheed Z.Intake of Pomegranate Prevents the Onset of Osteoarthritis: Molecular Evidences.Int J Health Sci. 2016
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. Food Data Central.Pomegranate arils.National Institutes of Health. National Center for Complementary and Integrative Health.Antioxidant Supplements: What You Need To Know.Zarfeshany A, Asgary S, Javanmard S.Potent health effects of pomegranate.Adv Biomed Res. 2014. doi: 10.4103/2277-9175.129371Sharma P, McClees S, Afaq F.Pomegranate for Prevention and Treatment of Cancer: An Update.Molecules. 2017. doi: 10.3390/molecules22010177Ullah A, Khan A, Ahmed S, et al.A review of pomegranate supplementation: A promising remedial avenue for Alzheimer’s disease.Heliyon. 2023. doi: 10.1016/j.heliyon.2023.e22483Aviram M, Rosenblat M.Pomegranate for Your Cardiovascular Health.Rambam Maimonides Med J. 2013. doi: 10.5041/RMMJ.10113Rasheed Z.Intake of Pomegranate Prevents the Onset of Osteoarthritis: Molecular Evidences.Int J Health Sci. 2016
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture. Food Data Central.Pomegranate arils.National Institutes of Health. National Center for Complementary and Integrative Health.Antioxidant Supplements: What You Need To Know.Zarfeshany A, Asgary S, Javanmard S.Potent health effects of pomegranate.Adv Biomed Res. 2014. doi: 10.4103/2277-9175.129371Sharma P, McClees S, Afaq F.Pomegranate for Prevention and Treatment of Cancer: An Update.Molecules. 2017. doi: 10.3390/molecules22010177Ullah A, Khan A, Ahmed S, et al.A review of pomegranate supplementation: A promising remedial avenue for Alzheimer’s disease.Heliyon. 2023. doi: 10.1016/j.heliyon.2023.e22483Aviram M, Rosenblat M.Pomegranate for Your Cardiovascular Health.Rambam Maimonides Med J. 2013. doi: 10.5041/RMMJ.10113Rasheed Z.Intake of Pomegranate Prevents the Onset of Osteoarthritis: Molecular Evidences.Int J Health Sci. 2016
U.S. Department of Agriculture. Food Data Central.Pomegranate arils.
National Institutes of Health. National Center for Complementary and Integrative Health.Antioxidant Supplements: What You Need To Know.
Zarfeshany A, Asgary S, Javanmard S.Potent health effects of pomegranate.Adv Biomed Res. 2014. doi: 10.4103/2277-9175.129371
Sharma P, McClees S, Afaq F.Pomegranate for Prevention and Treatment of Cancer: An Update.Molecules. 2017. doi: 10.3390/molecules22010177
Ullah A, Khan A, Ahmed S, et al.A review of pomegranate supplementation: A promising remedial avenue for Alzheimer’s disease.Heliyon. 2023. doi: 10.1016/j.heliyon.2023.e22483
Aviram M, Rosenblat M.Pomegranate for Your Cardiovascular Health.Rambam Maimonides Med J. 2013. doi: 10.5041/RMMJ.10113
Rasheed Z.Intake of Pomegranate Prevents the Onset of Osteoarthritis: Molecular Evidences.Int J Health Sci. 2016
