*written by Andrew Akhaphong, Mackenthun's Fine Foods Registered & Licensed Dietitian Pomegranates are your Dietitian's Choice this week from Nov 5th thru Nov 11th for $2.99 each. The pomegranate is a native species that grows between the regions of Iran to the Himalayas of Northern India and Nepal. It has very strong Biblical ties often to referred as one of the "seven kinds". It was not until the 1400's when pomegranate was introduced to other parts of the world to be cultivated such as Indonesia and Malaysia, due to world trade. Like the watermelon for Africa, the pomegranate was often sought out by desert traders in the Mediterranean as a source of hydration as they were quite abundant. What Are Pomegranates?The pomegranate is known for its beautiful jewel-like arils that are surrounded by a thick, leathery skin. The skin, or rind, is inedible; however, inside each seed is surrounded by a sweet, juicy, red layer called an aril that are packed with nutrients and wellness benefits. Unfortunately, if one is not a fan of eating seeds, there is not a way around eating fresh pomegranate apart from drinking pomegranate juice that is avaialble in many stores. Benefits of PomegranatesPomegranates are one of the most richest, antioxidant-rich foods available! According to a research study in 2000 published in the Journal for Agriculture and Food Chemistry, the antioxidant content of pomegranates, is double the amount found in green tea and red wine. In order to consume the juicy, sweet and tart arils, avoiding the pomegranate seed is inevitable. A 1/2 cup of pomegranate provides almost 14%, or 5 grams, of your daily fiber needs! The average male needs 30 - 38 grams of fiber daily and the average female needs 21 - 30 grams of fiber daily. The average American male and female consume on average 15-20 grams of fiber daily. Men are at the most risk for colon cancer due to low consumption of fiber. Fiber helps your gut move and bind onto excessive nutrients like water and cholesterol. Fiber also supports blood sugar maintenance and blood pressure. As mentioned earlier, pomegranate is packed with so many varieties of antioxidants. In a 2014 study published in the Journal of Advanced Biomedical Research showed punicic acid, a fatty acid (dietary fat) found in the seeds of pomegranates has been shown to improve healthy cholesterol (HDL) levels by 2.7 - 5.0 values. During times of chronic inflammation, whether that is from illness, injury, or a condition like arthritis or Crohn's disease, the antioxidant ellagitannins, have been shown to reduce inflammation much quicker than turmeric. Pomegranate Basil Bruschetta |