Enjoy the health benefits of pomegranates

The pomegranate is touted as an anti-aging fruit that may prevent hardening of the arteries. Read on to discover the varied nutritional benefits of this fruit as well as some new ways to get more of it in your diet.

• Anthocyanins: By protecting against free-radical cell damage, these pigments may help to prevent cancer and heart disease. Some evidence suggests that anthocyanins strengthen capillaries, which is beneficial for hemorrhoids and varicose veins. Research has shown that pomegranate juice has two to three times the antioxidant capacity of equal amounts of red wine or green tea, and anthocyanins make an important contribution to the pomegranate's antioxidant power
• Catechins: These phytochemicals may defend against cancer, heart disease and infectious agents by protecting cells from dangerous free radicals
• Ellagic acid: Abundant in pomegranates, ellagic acid may work with other antioxidants to protect the body from environmental toxins
• Fibre: Both soluble and insoluble fibre present in pomegranates help to relieve constipation, satisfy hunger and lower cholesterol
• Manganese: Pomegranates have lots of this mineral, which is essential for strong teeth and bones. One pomegranate provides 0.9 milligrams of manganese
• Potassium: Linked to lower blood pressure, potassium-rich foods may also reduce the risk for heart disease, kidney stones and stroke. One pomegranate has 399 milligrams of potassium

You can eat the pomegranate's seeds (its skin is inedible) as is, or crush them in a strainer to separate the juice from the kernels.

A recent study suggests that drinking as little as 50 millilitres (1/4 cup) of pomegranate juice daily may improve cardiovascular health by significantly reducing oxidation of LDL ("bad") cholesterol.

• Keep a bottle of pomegranate molasses (found in gourmet stores and Middle Eastern groceries) on hand for a variety of uses. This condensed, syrupy form of pure pomegranate juice has a high concentration of antioxidants
• Use pomegranate molasses in place of vinegar in a salad dressing
• Brush red onion slices with pomegranate molasses and a touch of brown sugar and broil
• Add pomegranate juice to orange juice for a refreshing drink
• Stir pomegranate juice or pome­granate molasses into a barbecue sauce
• Toss diced pome­granate seeds and citrus fruit in a dressing of pomegranate molasses and olive oil, and use as a salsa for grilled poultry or fish

Packed with antioxidants, fibre and other nutrients, pomegranates are a tasty addition to a healthy diet. Try adding more to your meals and snacks to take advantage of their many benefits.