You'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.

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, read on.
How to open a pomegranate
Put on an apron or outfit you don't care about staining.
Cut the fruit into quarters, or score the skin in quarters, then pull the fruit apart.
Working over a large, deep bowl, gently loosen the seeds with your fingers. Discard the pith and skin.
You can also remove the seeds with the fruit completely submerged in a bowl of water. The pith will float to the top; the seeds will sink. Scoop out and discard the pith, then drain the seeds in a colander. While this technique is less messy, you'll lose a bit more of the fruit's precious juices.
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.
Pomegranates lower blood pressure and may decrease stroke risk
""In a human study, participants with hypertension were given eight ounces of pomegranate juice to drink daily for 14 days,"" says Grotto. ""Average systolic blood pressure dropped, resulting in a 36 percent decrease in risk of stroke."" Drink the juice straight up, mixed with seltzer, or in cocktails.
Also try substituting pomegranate juice for other juices in recipes—its tartness makes it a particularly good stand-in for cranberry juice. (A note on cocktails: Excessive alcohol consumption has been linked to increased risk for stroke and heart disease, but some research suggests a link between light alcohol consumption and decreased risk.
Pomegranates fight prostate cancer
Various studies suggest that pomegranate juice or extract can both inhibit the growth of cancer cells and actually kill cancer cells. ""Men who underwent prostate cancer treatment and consumed eight ounces of pomegranate juice over a two-year period had, on average, significantly slower rises in Prostate Specific Antigen (PSA), a prostate cancer progression marker,"" says Grotto. ""The polyphenols in pomegranates are known to increase apoptosis, or programmed cell death, in certain cancer cells."" For prostate health, experts recommend cutting back on red meat and full-fat dairy and loading up on fresh produce
Pomegranates may kill harmful bacteria
Grotto cites a recent study featured in the journal Molecules that showed that extracts from six Turkish varieties of pomegranates were effective in killing seven different harmful bacterial strains, including strains of E. coli and Staphylococcus. While the study was done in the lab with extracts, it does suggest that adding more pomegranate seeds and juice to your diet could bolster your body against some kinds of bacteria. Pomegranates, along with grape skins, wine, and tea, contain tannins, compounds that have ""demonstrated antibacterial and antimicrobial properties,"" says Grotto.
Eat pomegranates with other antibacterial ingredients such as garlic, onion, allspice, and oregano, which have been found to be ""the best all-around bacteria killers,"" according to a Cornell Chronicle article about antibacterial spices. Those heavy-hitters are followed by thyme, cinnamon, tarragon, and cumin (which kill up to 80 percent of bacteria), then chiles and other hot peppers (which kill or inhibit up to 75 percent of bacteria), states the article. White and black pepper, ginger, anise seed, celery seed, and lemon and lime juice round out the list (killing 25 percent of bacteria).
Pomegranates may increase bone density
Grotto cites a study in which mice that were given pomegranate extract for two weeks had significantly less bone loss when compared to mice that did not consume pomegranate (the study abstract is available from PubMed.gov). While the study was done on mice and not humans, the next time you're making a calcium-rich milk or yogurt smoothie, it couldn't hurt—and might help—to add some pomegranate juice.
(Source: epicurious.com)