By EN HEALTHY

Why you should eat pomegranate - 2 recipes to get you started

Why you should eat pomegranate – The nutritional benefits of pomegranate

– One cup of pomegranate only contains 144 calories.

– It is a good source of fiber

– It contains vitamins A, C, E and K

– It contains iron and many other antioxidants

Studies have also shown why you should eat pomegranate by discovering its many therapeutic effects.

– Can inhibit abnormal platelet aggregation that could cause heart attacks, strokes and embolic diseases

– Pomegranate extract have the ability to slow down cancer cell reproduction and even induce cell death in cancer deaths

– Can help to reduce inflammation in patients who suffer from arthritis

– It can also improve memory in patients after a surgery

– Lowers cholesterol and other cardiac risk factors

– Lowers blood pressure

– May be beneficial against depression

– May help people suffering from osteoporosis

 

Nutritional analysis by Polyvios Nikolaou Dietician-Nutritionist BSc

 

Pomegranate Tabbouleh Salad

Why you should eat pomegranate - tabbouleh

Ingredients:

1 1/2 cup (290 gr) bulgur (cracked wheat)

2 cups (560 ml) hot water

salt and pepper (up to taste)

1/2 (120 gr) yellow bell pepper

1/2 (120 gr) orange bell pepper

1/2 (50 gr) red onion

10-12 cherry tomatoes

1 pomegranate, peeled and seeds separated

1 tortilla

Juice from 1 or 2 lemons (up to taste)

2 cups finely chopped parsley

7-8 tablespoons olive oil (up to taste)

Topping:

3-4 tablespoons grape syrup or agave syrup

Instructions:

  1. Place bulgur in a large bowl, mix in 2 cups boiling water. Let stand for 15-20 minutes until bulgur is tender and water is absorbed.
  2. Finely chop onion, yellow and orange pepper in small cubes. Cut cheery tomatoes in quarters.
  3. Mix in a bowl the bulgur, tomatoes, parsley, 1/2 of the pomegranate seeds, onions and peppers. Add olive oil, lemon juice and toss to blend. Season with salt and pepper. Taste and adjust flavor adding more salt, pepper or more lemon juice.
  4. Top it with the rest of the pomegranate seeds.
  5. Drizzle with the grape syrup or agave syrup.
  6. Refrigerate and let stand at least 30 minutes to blend flavors.

 

Pomegranate and Ginger Juice

Why you should eat pomegranate - pomegranate and ginger juice

Ingredients:

1 cup pomegranate arils + 1-2 tablespoons more for garnish

1 apple

1 tablespoon grated ginger

1 tablespoon honey

2 cups cold Water

½ cup ice cubes

Juice of half a lemon

Instructions:

  1. Put all ingredients in a blender and blend for 5 seconds, no more than that.
  2. Strain the mixture in a cheese cloth. Taste and adjust as needed, adding more honey.
  3. Add the juice into two glasses and serve with crushed ice and garnish pomegranate arils.

You can also read on the health benefits of ginger, to see why this drink isn’t something to look over!

 

 

References

Ahmed S1, Wang N, Hafeez BB, Cheruvu VK, Haqqi TM. (2005). Punica granatum L. extract inhibits IL-1beta-induced expression of matrix metalloproteinases by inhibiting the activation of MAP kinases and NF-kappaB in human chondrocytes in vitro. The journal of nutrition. 135(9):2096-102.

Aviram M, Dornfeld L. (2001). Pomeganate juice consumption inhibits serum angiotensin coverting enzyme activity and reduces Seeram NP, Aviram M, Zhang Y, et al: Comparison of systolic blood pressure. Atherosclerosis.158(1):195-8.

Balbir-Gurman A1, Fuhrman B, Braun-Moscovici Y, Markovits D, Aviram M.(2011). Consumption of pomegranate decreases serum oxidative stress and reduces disease activity in patients with active rheumatoid arthritis: a pilot study. Israel  Medical Association Journal. (8):474-9.

Mori-Okamoto J, Otawara-Hamamoto Y, Yamato H, Yoshimura H. (2004). Pomegranate extract improves a depressive state and bone properties in menopausal syndrome model ovariectomized mice. J Ethnopharmacol. ;92(1):93-101.

Seeram NP, Aviram M, Zhang Y, (2008). Comparison of antioxidant potency of commonly consumed polyphenol-rich beverages in the United States. Journal Agriculture Food Chemistry, 56:1415-1422.

Susan A. Ropacki, Sapna M. Patel, Richard E. Hartman (2013). Pomegranate Supplementation Protects against Memory Dysfunction after Heart Surgery: A Pilot Study. Evidence Based Complementary Alternative.

Toi M, Bando H, Ramachandran C, (2003). Preliminary studies on the anti-angiogenic potential of pomegranate fractions in vitro and in vivo. Angiogenesis;6(2):121-8.

United States Department of Agriculture . Agricultural Research Service . National Nutrient Database for Standard Reference Release 28.

Bibliography

Ahmed S, Wang N, Hafeez BB, Cheruvu VK, Haqqi TM. (2005). Punica granatum L. extract inhibits IL-1beta-induced expression of matrix metalloproteinases by inhibiting the activation of MAP kinases and NF-kappaB in human chondrocytes in vitro. The journal of nutrition. 135(9):2096-102.

Aviram M, Dornfeld L. (2001). Pomeganate juice consumption inhibits serum angiotensin coverting enzyme activity and reduces Seeram NP, Aviram M, Zhang Y, et al: Comparison of systolic blood pressure. Atherosclerosis.158(1):195-8.

Balbir-Gurman A1, Fuhrman B, Braun-Moscovici Y, Markovits D, Aviram M.(2011). Consumption of pomegranate decreases serum oxidative stress and reduces disease activity in patients with active rheumatoid arthritis: a pilot study. Israel  Medical Association Journal. (8):474-9.

Mori-Okamoto J, Otawara-Hamamoto Y, Yamato H, Yoshimura H. (2004). Pomegranate extract improves a depressive state and bone properties in menopausal syndrome model ovariectomized mice. J Ethnopharmacol. ;92(1):93-101.

Seeram NP, Aviram M, Zhang Y, (2008). Comparison of antioxidant potency of commonly consumed polyphenol-rich beverages in the United States. Journal Agriculture Food Chemistry, 56:1415-1422.

Susan A. Ropacki, Sapna M. Patel, Richard E. Hartman (2013). Pomegranate Supplementation Protects against Memory Dysfunction after Heart Surgery: A Pilot Study. Evidence Based Complementary Alternative.

Toi M, Bando H, Ramachandran C, (2003). Preliminary studies on the anti-angiogenic potential of pomegranate fractions in vitro and in vivo. Angiogenesis;6(2):121-8.

United States Department of Agriculture . Agricultural Research Service . National Nutrient Database for Standard Reference Release 28.