Healthy Recipes for Pomegranates

Y ou've probably seen the superhero-themed publicity campaign for pomegranates and pomegranate juice, but is the health buzz on this exotic fruit really backed up by facts? While no single food or drink is the magic (speeding) bullet of disease prevention, a growing body of research suggests that pomegranate seeds, fruit, and extract really may deliver serious health benefits—including improving cholesterol levels and fighting prostate cancer. To find out what makes the fruit so special, Epicurious spoke to David Grotto, R.D., L.D.N., the author of 101 Foods That Could Save Your Life and the forthcoming 101 Optimal Life Foods.

Grotto explains that much of the medical community's excitement about pomegranates stems from the fruit's high level of antioxidant polyphenols. Antioxidants help protect the body from free-radical damage—cell damage that is linked to cancer, heart disease, and a host of other illnesses. In 101 Foods That Could Save Your Life, Grotto writes, "Polyphenol research is most promising in the areas of heart disease and cancer prevention." He adds that the polyphenol content in pomegranate juice is three times the amount found in red wine and green tea—two other drinks that have been studied and touted for their roles in fighting cancer and heart disease.
To learn more about the health benefits of pomegranates and how to open one, and for delicious recipes made with the seeds and juice.

Pomegranates Promote Heart Health

A lot of the buzz about pomegranates has to do with their ability to help the heart. "Several animal and human studies have demonstrated pomegranates' ability to reduce artery wall thickness, decrease plaque formation, and reduce oxidation of LDL cholesterol, all thought to be risk factors for heart disease," confirms Grotto. He adds, "Pomegranates are rich in polyphenols, plant chemicals known to reduce the inflammation process associated with heart disease." As we explained in The Anti-Inflammatory Diet, chronic low-grade inflammation in the body has been linked to increased risk of disease, including heart disease and stroke. Boost the benefits to your arteries by pairing pomegranates with other heart-healthy ingredients such as almonds and avocados, both of which contain "good" fats and are also anti-inflammatory, according to Epicurious's sister site Nutrition Data.