Pomegranates – Seasonal Fruit

Pomegranates – Seasonal Fruit

The seasonal fruit known for its antioxidant boost, Pomegranates!

We are switching up Friday Food Talk this week to talk seasonal foods with you all. This week it happens to be one of my favorites, pomegranates.

About Pomegranates

Pomegranates are a seasonal fruit, full of antioxidants and immune boosting qualities like vitamin C and vitamin K. Flavonoids called anthocyanins which tend to show red/purple pigments are what give pomegranates their well known deep red color and many of these antioxidant properties.

Not only are pomegranates full of antioxidants, but they have a high fiber content. Standing at about 11 grams of fiber for a medium sized pomegranate. In fact, here are many benefits to a diet rich in fiber, such as good bowel health and control of blood sugar levels. In addition, This sweet seasonal fruit lies lower on the glycemic index so spiking blood sugar is not something you will need to worry about when consuming pomegranates. Pomegranates also have about 5g of protein which for a fruit is pretty substantial. Once you crack that pomegranate open, the pomegranate seeds are edible in their entirety and eating the entire seed including the arils will provide the most nutrients.

Pomegranates are an exotic fruit originally grown in the Middle East. Now a days, they can now be found growing in places like California that have similar climates. When shopping for pomegranates keep in mind September-November is the peak season for this fruit so if you enjoy this sweet / tart fruit the best time to get the most bang for your buck is during this fall season. Pomegranates can last up to three weeks when refrigerated. However, at room temperature they will only last about 3-5 days.

Dig In! Ways to Enjoy Pomegranates

Pomegranates are a great option to enjoy as a side or as a tasty addition to a dish. Here are some ways to have this seasonal fruit with some linked recipes to try out. 

  • Alone 
  • In a salad as a crunch ( click the link for a pomegranate pear salad with ginger dressing)
  • Brussel sprouts w/ vinaigrette dressing & pomegranates 
  • In yogurt 
  • Fruit salad 
  • Pomegranate juice beverages / mock-tails

Credits & Attributes:

Blog content is created by Mackenzie Merriman, Dietetic Student Intern. Blog post content is reviewed and approved by Shraddha Chaubey, MS, RDN, CDN/LDN