Fruit - Pomegranate

Pomegranate

Principle	Nutrient Value(100g)	Percentage of RDA
Energy	83 Kcal	4%
Carbohydrates	18.70 g	14%
Protein	1.67 g	3%
Total Fat	1.17 g	6%
Cholesterol	0 mg	0%
DietaryFiber	4 g	11%
Vitamins
Folates	38 µg	9.5%
Niacin	0.293 mg	2%
Pantothenicacid	0.135 mg	3%
Pyridoxine	0.075 mg	6%
Riboflavin	0.053 mg	4%
Thiamin	0.067 mg	5.5%
Vitamin A	0 IU	0%
Vitamin C	10.2 mg	17%
Vitamin E	0.60 mg	4%
Vitamin K	16.4 µg	14%
Electrolytes
Sodium	3 mg	0%
Potassium	236 mg	5%
Minerals
Calcium	10 mg	1%
Copper	18%	0.158 mg
Iron	0.30 mg	4%
Magnesium	12 mg	3%
Manganese	0.119 mg	5%
Phosphorus	36 mg	5%
Selenium	0.5 µg	1%
Zinc	0.35 mg	3%
Phyto-nutrients
Carotene-alpha	0 µg	--
Crypto-xanthin-beta	0 µg	--

1. Digestion:It is a good source of soluble and insoluble dietary fibers, providing about 4 g per 100 g (about 12% of RDA), which aid in smooth digestion and bowel movements.
2. Combat Cancer:The fruit is suggested by nutritionists in the diet for weight reduction and cholesterol controlling programs. Regular inclusion of fruits in the diets boosts immunity, improves circulation, and offers protection from cancers.
3. Improves Immunity:Certain ellagitannin compounds such as Granatin B, and Punicalagin are found abundantly in the pomegranate juice. Studies suggest that punicalagin and tannins are effective in reducing heart-disease risk factors by scavenging harmful free radicals from the human body.
   The fruit is an also good source of antioxidant vitamin-C, provides about 17% per 100 g of daily requirement. Consumption of fruits rich in vitamin C helps the body develop resistance against infectious agents by boosting immunity.
4. Regular consumption of pomegranate has also been found to be effective against prostate cancer, benign prostatic hyperplasia (BPH), diabetes, and lymphoma.
5. Heart Benefits: Pomegranate juice can have a great impact on health, particularly on the health of the heart, by keeping the arteries flexible and decreasing the inflammation in the lining of the blood vessels. It is known to reduce atherosclerosis, which is one of the leading causes of heart disease. It lowers the risk of blockage in the arteries which can cause a restriction in the flow of blood to the heart and brain. In other words it has an anti-atherogenic effect on the heart. It lowers the amount of LDL or bad cholesterol that is retained in the body and increases the amount of good cholesterol or HDL.
6. Diabetics:Although pomegranate juice contains fructose, it does not elevate the blood sugar levels as other fruit juices do. Studies have shown that there was no significant increase in the blood sugar level of diabetic patients who drank this juice daily for a period of 2 weeks.
7. Blood Pressure:Pomegranates are also known to reduce high blood pressure. The juice reduces lesions and the inflammation of blood vessels in heart patients. It is a natural aspirin, which keeps the blood from coagulating and forming blood clots. It even acts as a blood thinner allowing for an unrestricted flow of blood through the body.
8. Soothes the Stomach:Pomegranate juice is used in the treatment of diarrhoea and dysentery as it plays a vital role in the secretion of enzymes which aids proper digestion. Mixing 1 teaspoon of honey in a glass of pomegranate juice is sure to cure indigestion problems.
9. Boosts Immunity:Pomegranate juice has strong anti-bacterial and anti-microbial properties which help fight viruses and bacteria and boost our immunity system. It significantly reduces microbes that are found in the mouth commonly responsible for cavities and staph infections. Its anti-microbial properties make it an inhibitor of HIV transmission. Out of all the fruits, pomegranate has the highest potential to inhibit the transmission of HIV.
10. Prevents Anaemia:Anaemia is a condition caused by the deficiency of red blood cells in the body. Since pomegranate juice contains ample amount of iron it helps in surmounting the red blood cell deficiency in the body. Mixing some candied sugar in pomegranate juice and introducing a couple of drops in the nostrils is a quick fix to control nose bleeds. It is an excellent remedy for red or sore eyes and falling eye lashes.
11. Helps in Cartilage Regeneration:Pomegranate juice acts as an inhibiter on enzymes that are responsible for damaging the cartilage. It is therefore highly recommended for patients suffering from osteoarthritis, a chronic condition characterized by the breakdown of the joint’s cartilage. Studies conducted have proved the application of this juice to reduce deterioration of the cartilage. Unsweetened pomegranate juice relieves symptoms of arthritis and bone inflammation. A regular intake of this juice may curb the onset of neurological problems like Alzheimer disease. It is also known to dissolve kidney stones and cures erectile dysfunction in men.
12. Pregnant women:Pomegranate juice is extremely beneficial for pregnant women. It is a great source of a number of vitamins and minerals including folic acid which is a crucial element of a pre natal diet. The anti-inflammatory property of pomegranate juice ensures a healthy blood flow, which is essential for the overall development of the foetus. The potassium content in this juice can also help prevent leg cramps that are generally associated with pregnancy. When consumed regularly by expectant mothers, it is known to lower the risk of premature child birth or birth of babies with low birth weight.

1. Skin Care:
   • Glowness:Apply pomegranate juice on your skin. Wash off when dry and soon you will discover that your skin will grow more radiant and supple.
   • Anti Aging:A diet high in pomegranate juice can help to slow down the process of ageing by reducing wrinkles and fine lines caused by constant exposure to sun. It also helps to sustain the regeneration of the skin cells and prevents hyper pigmentation and occurrence of dark spots.
   • Suited for All Skin Types:Pomegranate juice works wonders for dry skin. Its small molecular structure penetrates deeply into the skin to provide ample moisturisation and hydration to the skin. Thus it soothes dry and irritated skin. Its content of punicic acid, an omega 3 fatty acid keeps the skin constantly hydrated by sealing in the moisture. Pomegranate juice is beneficial for oily and pimple prone skin too. Application of pomegranate juice on oily skin prevents the outbreak of pimples and controls the production of sebum.
   • Helps to Heal Scars:Pomegranate helps in the regeneration of cells in the epidermal and dermal layers of the skin. It has an ability to hasten the process of healing of wounds. Even the oil of pomegranate seeds is loaded with skin friendly nutrients which are beneficial for the strengthening and regeneration of the epidermis. It also protects the skin from sun burns and heals the damage caused to the skin due to constant exposure to the sun.
   • Mask for Glowing Skin:Mix 1 teaspoon each of powdered green papaya, grape seed oil, and grape seed extract with 2 teaspoons of pomegranate juice and apply it on all over skin. Leave it on for about an hour and wash it off with lukewarm water.You can also use a cotton ball to apply pomegranate juice directly on the face after cleansing.
2. Face Mask:
   • Glow Mask:Make a nice paste out of a few pomegranate seeds and add in 1 tbsp of honey to it. Mix well and apply on the face and neck and keep on for 30 minutes. Do this two to three times a week and notice the glow in a few days time.
   • Toner:Loaded with antioxidants, both green tea and pomegranate can rejuvenate your skin. This face pack can also brighten up the skin tone. Make a paste of pomegranate in a blender, add 1 tbsp of yogurt, make some green tea and add 1 tbsp to the paste. Add 1 tbsp of honey and apply this face pack on the face and neck and rinse off after 30 minutes.
   • Smooth Mask:This face pack will smooth and soften your skin, also brighten and add glow. Make a paste out of a few pomegranate seeds and add in 1 tbsp of yogurt to this. Mix well and apply on face and leave it on for 20 minutes.
   • Tanning Mask:You can add in a few drops of lemon juice to freshly prepared pomegranate paste and apply it on the face and neck with cotton. Keep on for 30 minutes and rinse off to get rid of tan and get refreshed skin.
   • Peel Off Mask:Blend about 1 cup of fresh pomegranate seeds in a blender, sieve the juice, discard the pulp. Add gelatin(1 Pouch) and stir. Microwave for 15 seconds until completely dissolved.Refrigerate for 15 minutes until cool. Don't refrigerate any longer, else it will become hardened jello.Simply apply a thin layer of the mask all over your face, wait for it to dry and peel off. Your skin will feel dewy soft, pores will diminish, enabling a refreshing, glowing look to your face.

1. Pomegranate juice is not recommended for people suffering from influenza, cough, and constipation or for those with a phlegmatic condition.
2. Pomegranate juice has certain antioxidants that lower the blood pressure. Therefore, consumption of this juice in combination with medication prescribed to lower blood pressure can result in a condition with dangerously low blood pressure, known as hypotension.
3. People with certain plant allergies and asthma are always at a greater risk of developing an allergic reaction to this fruit. General allergic reactions include, vomiting, red itchy eyes, hives and difficulty in breathing.
4. Just like grapefruits, pomegranate is also known to interfere with some medicines, particularly those to lower cholesterol levels known as statins. It can also interfere with antidepressants, medication for AIDS and narcotic pain relievers.

1. Season Available:World’s best pomegranates are grown in the southern states of Afghanistan in Kandahar, Balkh, Helmand, and Nimruz provinces.
2. Selection:Choose pomegranates that have smooth skin,heavy weight, free from any bruises, cuts or mold.
3. Storing:Store the fruits in cool dark place at room temperature for 5-8 days or more. In general, they possess a long shelf life. You can also place them inside the refrigerator for a couple of weeks.
4. Serving:Generally, the fruit is eaten out of hand by making superficial vertical incisions over its tough skin and then breaking it apart. Clusters of juice sacs are lifted out, and the white membrane, pith, and rinds are separated from the arils. Alternatively, hold the section of fruit upside down and beat gently with wooden stick, so that its seeds drop down detached. Separating its juicy, delicate arils is simplified by performing this task in a bowl of cold water, whereby its seeds settle down at the bottom and pulp and pith float. Remove water and gently pat dry seeds using soft cloth.
5. Safety:
6. Cooking Tips:
   1. Fresh fruits make fantastic refreshing juice.
   2. Pomegranate juice can be used in soups, jellies, sorbets, sauces as well as to flavor cakes, baked apples.
   3. It is used in the preparation of traditional Persian recipes such as fesenjan, made from pomegranate juice and ground walnuts; rice pilaf, and delicious ash-e-anar soup.
   4. Pomegranate concentrate is a popular item used in the Middle Eastern and Mediterranean recipes. The juice is concentrated to about 250% stronger, and when added in cooking, gives unique flavor and intense sweet taste.