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SOLERA DIAMOND VALLEY | OCTOBER 2022 17 By Clare Mendez, Resident Pomegranates are juicy, sweet fruits with edible seeds called arils packed tightly inside. They are rich in fiber, vitamins, and minerals and even contain some protein. They are full of antioxidants and anti- inflammatory compounds such as punicalagins. These have been studied for their protective benefits for heart, urinary, brain, digestive, and prostate health. Pomegranates may also have anticancer benefits, support exercise endurance and muscle recovery, and fight off harmful germs. This article will examine the many nutritional and health benefits of pomegranates. It is an accumulation of articles I've read. Chronic inflammation is one of the leading drivers of many serious diseases including heart disease, cancer, type 2 diabetes, Alzheimer's disease, and even obesity. Pomegranates have potent anti-inflammatory properties. Preliminary evidence indicates that pomegranate juice can be useful in men with prostate cancer, potentially inhibiting cancer growth and lowering the risk of death. Pomegranates may also be useful against breast cancer, however the evidence is currently limited to laboratory studies. High blood pressure (hypertension) is one of the leading drivers of heart attacks and strokes. In one study, people with hypertension had a significant reduction in blood pressure after consuming 5 ounces of pomegranate juice daily for two weeks. Other studies have found similar effects especially for systolic blood pressure. Additionally pomegranates may fight arthritis and joint pain, mostly because they involve some form of inflammation in the joints. Interestingly, laboratory studies suggest that pomegranate extract can block enzymes that are known to damage joints in people with osteoarthritis. Some evidence also points to pomegranates improving memory. A study in 28 older adults with memory complaints found that eight ounces of pomegranate juice per day significantly improved markers of verbal and visual memory. Studies in mice also suggest that pomegranate may help fight Alzheimer's disease. While pomegranates can be labor-intensive to remove from the fruit's inner flesh, their nutritional profile and flavor are well worth the investment. The seeds and arils are both edible. Just one cup of arils (174 grams) contains 7 grams of fiber, 3 grams of protein, 30% of the RDI of Vitamin C, 36 of the RDI of Vitamin K, 16% of the RDI of Folate and 12% of the RDI of Potassium, but alas, they can contain 24 grams of sugar and 144 calories. You'll have to decide for yourself if the cost (whole and liquid are pricey), extraction, and clean-up is worth the wide-ranging benefits. I personally don't like to chew on the arils, but any food that has this many health benefits is added to my diet. Pom arils make a tasty snack alone or added to a green salad. Removing the arils from a fresh pomegranate is sometimes a struggle, but my neighbor tells me if I cut open the pomegranate and hit outer shell with the back of a wooden spoon the seeds fall out. It's best to drop the seeds into a bowl of water as the red dye stains clothing and countertops. Practically Perfect Pomegranates Luau Luau

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