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Pomegranate Power

11/20/2014

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The seasons have changed, the days are shorter, the leaves have turned and the temperatures have dropped.  Fortunately, nature provides us with a “super-food” that is packed with nutrients to weather the approach of winter.  Pomegranates are one of the oldest known fruits, originating in Persia.  The name pomegranate means “apple with many seeds”.  An average pomegranate contains about 600 seeds.   As such, pomegranates have been known as a symbol of health, fertility and eternal life.

The fruit is round with a hard outer shell.  Inside the pomegranate is filled with juice-filled seed sacs called arils.  The arils are the seeds that are consumed.  A white, bitter membrane that is inedible separates the sacs.  Both the arils and the juice are full of health benefits.  The arils are very low in calories and rich in fiber, providing 83 calories in 100 grams (or ¾ cup) and 4 grams of dietary fiber.  The high fiber content helps in supporting better digestion and regulates our blood sugar levels.  For more about the benefits of dietary fiber, click here.

In addition to the dietary fiber, these powerhouses of nutrition get the “super-food” designation due to the health promoting antioxidants that have been associated with boosting immunity, being heart protective and slowing new blood vessel formation in certain cancers.  Pomegranates are rich in flavonoids and polyphenols, two types of antioxidants that may help protect against heart disease and cancer.  One antioxidant found in pomegranates is called punicalagin has been shown to support the heart and blood vessels.   In studies, punicalagin helps to lower cholesterol and blood pressure while also reducing the size of atherosclerotic plaques.  Punicalagin, in fact, makes up about half of the antioxidant activity in pomegranates.

Pomegranates are also a good source of vitamins C and K, providing 17% and 20% respectively of the daily value.  Vitamin C is important at this time of year for its immune support.  In addition, vitamin C helps in wound healing, healthy gums and the building of collagen.  Vitamin C also acts as an antioxidant.  For more about the benefits of vitamin C, click here.  Vitamin K’s primary role is the maintenance of strong, healthy bones and proper blood clotting.  Other nutrients found in pomegranates are vitamins B5, B6 and folate and the minerals calcium, copper, potassium and manganese.  Pomegranates are also a vegan source of iron. 

Here is a list of the benefits that pomegranates provide:

·      Boost the immune system

·      Provide anti-cancer properties such as anti-angiogenesis specifically in breast, prostate, colon and leukemia

·      Act as a powerful antioxidant by neutralizing free radicals

·      Inhibit platelet aggregation

·      Lower cholesterol and other cardiac risk factors such as systolic blood pressure

·      Reduce atherosclerotic plaques while keeping arteries more malleable

·      May help lower joint pain and decrease inflammation

·      Enhance digestion due to the increased dietary fiber

·      Improve blood sugar regulation

·      Offer protection against viruses and other microbes

·      May improve depression by stimulating the serotonin receptors

·      Protect bone due to high vitamin K levels

Pomegranates can be extremely messy as you try to release the precious arils inside.  Once you cut open the fruit, the red juice can stain fingers, clothes and cutting boards.  The best way to obtain the arils without the mess is to cut off the crown and then score the skin in quarters from the stem to the crown.  In a bowl filled with water, break open the scored quarters apart with your fingers under the water.  This will allow the arils to be separated from the white, inedible membrane.  The seeds should sink to the bottom of the bowl.  The skin and membranes can be thrown out leaving the crunchy, nutritious arils to enjoy. 

The seeds can be eaten raw, in salads, or even with your morning yogurt and nuts.  For a delicious fall salad topped with pomegranate seeds, click here.  What a nutritious way to add to your day!
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Autumn's Aubergines

11/5/2014

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Aubergine.  Brinjal.  Baingan.  Melanzana.  For us in the US, we know it as eggplant.  This vegetable is actually a berry.  It derives its name from resembling a large pear-shaped egg.  The globe eggplant has a deep purple skin with a cream-colored spongy flesh.  Varieties of aubergine can be found in different colors, striations, sizes and shapes.  Eggplant can have a bitter taste due to the edible seeds that contain a very small amount of nicotine.  No need to be concerned as you would need to consume 20-40 pounds of eggplant to obtain the equivalent amount of nicotine found in one cigarette. 

Eggplant originated in India around the 5th century.  It was primarily used as a dye and a decorative garden plant more than as a food due to its acrid taste.  Over time through cultivation, aubergine has become a more popular vegetable, both in Indian and Mediterranean dishes.  It belongs to the nightshade family or Solanaceae, which includes tomatoes, sweet peppers, potatoes and paprika.  In fact, the aubergine plant has very similar growth characteristics to tomato plants.  Plants in the nightshade family may aggravate conditions such as arthritis or fibromyalgia.  If you have questions about these conditions and nightshades, click here.

Let’s look at the positive benefits from consuming eggplant.  Eggplant is very low in calories.  One cup has only 35 calories.  While it isn’t loaded with one particular nutrient, it does possess many nutrients and antioxidants that provide overall nutritional support.  For instance, it is high in dietary fiber, having about 10% of the daily value.  Having a diet high in fiber keeps the digestive tract regular and may protect against type II diabetes.  For more about fiber, click here.  In addition, eggplant contains vitamins B1, B3, B6, K and folate.  The minerals copper, manganese, magnesium and potassium are also found in eggplant. 

Its deep purple color is an indication that it is rich in antioxidants.  Its ORAC score is 993 units.  For more about ORAC scores and antioxidants, click here.  One of eggplant’s important antioxidants is an anthocyanin called nasunin that supports our brains.  Nasunin, found in the eggplant skin, has been shown to help protect the fats comprising the cell membranes of the brain.  By protecting these cell membranes, needed nutrients can pass into the cell and the cellular waste products exit and are excreted.  As with other antioxidants, nasunin is associated with reducing cancer growth.  In the Journal of Agricultural and Food Chemistry, nasunin was found to prevent growth of new blood vessels in cancer tumors, an important step in the prevention of tumor growth. 

Nasunin is also an iron chelator meaning that it will bind excess iron from the body.  Iron is essential for oxygen transport, normal immune functioning and collagen formation, but excess iron generates free radicals and is associated with heart disease and cancer.  By protecting free radical formation, nasunin effectively protects the blood cholesterol from being oxidized.  Other antioxidants found in eggplant also work on lowering LDL cholesterol.  Vitamin K is known to help prevent clot formation and strengthen capillaries allowing for better blood flow throughout the body.  These antioxidants and vitamin K work synergistically to support cardiovascular health.

Eggplants are typically in season from the end of summer through the middle of fall.  So get yours now before the local season ends.  When selecting, the skin should be shiny and free of any blemishes or discoloration.  To test for ripeness, gently press the skin with your thumb.  If it springs back, the eggplant is ripe.  If it leaves an indentation, avoid buying it.  Eggplants are very perishable.  Store in the refrigerator for a few days.  Once eggplant is cut, it will decompose quickly. 

To reduce the bitter taste, some people will tenderize eggplant by salting it.  Sprinkle cut eggplant pieces with salt and let them sit in a colander for 30 min.  The salt will pull some of the water content with the bitter eggplant components out.  If you are on a low salt diet, you can rinse off the salt with water.  Eggplant can be baked, roasted, sautéed or stewed.  For a delicious eggplant spread, click here.

Be aware that eggplants also contain oxalates.  Oxalates can crystallize and accumulate causing kidney or gallbladder stones.  Oxalates can also interfere with calcium absorption. 

Here’s to our purple friend—try it and get the benefits to both your head and heart!

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