What are Pomegranate Arils?
Arils are the juicy red seeds of a pomegranate fruit. They are sometimes referred to as pomegranate "gems" or "jewels" due to their bright red color and nutrient density.
The arils are encapsulated by a thin membrane inside the leathery skin and bitter white pith of a pomegranate. While the other parts of the fruit are inedible, the arils are entirely edible fresh or as a juice or extract.
Appearance and Texture
Pomegranate arils are small, round-shaped seeds that are approximately 0.2 inches (5 mm) in diameter. They have a translucent, deep ruby red color and a glossy appearance.
The aril sacs have a juicy pulp on the inside and a thin yellow membrane on the exterior surrounding the seed. The texture and mouthfeel ranges from crisp and popped open to soft and gel-like.
Flavor
Pomegranate arils have a sweet and tart flavor profile. They taste intensely of the signature pomegranate fruit, with the sweetness balanced by subtle notes of acidity.
Many people describe the best pomegranate arils as having a honey-sweet quality upfront, with a burst of tart cherry or cranberry-like flavor on the back end after chewing.
Nutrition Facts of Pomegranate Arils
Pomegranate arils are very nutritious, packing a wide range of vitamins, minerals and beneficial plant compounds in each serving.
Vitamins and Minerals
Some of the key vitamins and minerals found in pomegranate arils include:
- Vitamin K
- Vitamin C
- Folate
- Potassium
- Iron
Other Beneficial Nutrients
In addition, pomegranate seeds contain beneficial plant compounds such as:
- Punicalagins
- Anthocyanins
- Ellagic acid
- Tannins
These compounds contribute to the medicinal properties of the fruit, including its potent antioxidant and anti-inflammatory activity.
Fiber
Pomegranate seeds are also a good source of dietary fiber. The arils provide around 4 grams of fiber per cup, supporting healthy digestion and gut function.
Health Benefits of Pomegranate Arils
Consuming pomegranate arils and products made from them offer a long list of science-backed health benefits. Some of the top benefits include:
High in Antioxidants
Pomegranate seeds contain powerful antioxidant compounds like anthocyanins and ellagic acid. These help neutralize harmful free radicals to protect cells against damage and lower oxidative stress in the body.
Reduce Inflammation
The anti-inflammatory effects of compounds in pomegranate arils like punicalagins help inhibit inflammatory pathways linked to chronic diseases. This can help relieve inflammatory conditions like arthritis.
Boost Heart Health
Some research indicates that eating pomegranate can improve measures of cardiovascular health. This includes reducing blood pressure, LDL cholesterol oxidation and foam cell formation.
Support Blood Flow
Pomegranates enhance the function of nitric oxide, a molecule key for proper blood flow and vascular health. This may help decrease risk of blood clots.
Protect Brain Function
The antioxidants in pomegranate arils help protect neurons from damage and deterioration. Animal research also indicates they may aid learning, memory and task performance.
Have Anti-Cancer Activity
Test tube and animal studies show extracts of pomegranate seeds may help fight several types of cancer cells. However more research is needed to confirm effects in humans.
Slow Cellular Aging
As a rich source of antioxidants, pomegranate arils help reduce oxidative damage to cells and lower chronic inflammation - two key factors in the aging process.
How to Eat Pomegranate Arils
There are a few techniques to properly eat fresh pomegranate arils:
Cut the Pomegranate
First, cut off the crown end of the pomegranate and score the skin into quarters from top to bottom. Soak the scored fruit in a large bowl of cool water.
Break Apart Underwater
Gently break apart the pomegranate underwater. This keeps the arils from spraying all over.
Remove Pith and Membrane
Pull apart the white pith to reveal the arils, picking off any remaining white membrane attached to them.
Strain and Enjoy
Transfer arils from the water to a strainer or colander. Discard skin and pith chunks. Pat arils dry with paper towels. Enjoy fresh or store for later!
Pomegranate Aril Uses
In addition to eating them raw, there are many culinary uses for fresh pomegranate arils, including:
Fruit Salads
Add pops of sweet-tart flavor, vibrant color and crunch to any fresh fruit salad recipe. Pairs well with grapes, oranges, apple and pear slices.
Yogurt Parfaits
Mix into plain or vanilla-flavored yogurt along with your other favorite toppings like granola, chia seeds and nuts.
Oatmeal and Cereals
Use arils to give a punch of antioxidants, fiber and natural sweetness to your morning oatmeal, granola or cold cereal.
Smoothies and Juices
Blend arils into healthy smoothies for a nutrition boost. Can also press or juice them for homemade pomegranate juice.
Salads and Bowls
Garnish nutrient-packed salads, grain bowls, soups and chickpea dishes with fresh pomegranate arils.
Desserts and Baking
Bake arils into pies, crumbles, scones, cakes and other desserts or use to top ice cream sundaes.
Meats and Savory Dishes
Toss with roasted vegetables or use to garnish and infuse flavor into lamb, chicken and fish dishes.
Storing and Freezing Pomegranate Arils
Properly stored, fresh pomegranate arils will keep for around 5-7 days refrigerated. Or they can be frozen for 4-6 months.
Refrigeration
To refrigerate, first pat dry arils well with paper towels and place in an airtight container. Store in the back / bottom of the fridge for best quality retention. Rinse before eating to remove any browning liquid.
Freezing
Spread arils in a single layer on a parchment paper-lined baking sheet. Freeze overnight until hard, then transfer to freezer bags or airtight containers. Thaw at room temp or microwave before using in recipes.
Pomegranate Aril Juice and Extract
In addition to the arils themselves, pomegranate juice and seed oil extract provide concentrated health benefits.
Pomegranate Juice
FAQs
Are pomegranate arils healthy?
Yes, pomegranate arils are very healthy! They are packed with vitamins, minerals, fiber and powerful plant compounds like antioxidants. Research shows they provide many benefits for heart health, inflammation, brain function, and more.
What's the best way to eat pomegranate arils?
The most popular way to enjoy them is seeded fresh out of the fruit. You can also add them to fruit salads, yogurt, cereals, smoothies, desserts, salads or grain bowls. They make a nutritious garnish or mix-in for both sweet and savory dishes.
How do you store fresh pomegranate arils?
Fresh arils will keep for 5-7 days stored in an airtight container in the refrigerator. Make sure they are very dry before storing or they can get mushy from excess moisture. You can also freeze arils for 4-6 months for later use.
What's the difference between arils and pomegranate juice?
Arils are the edible juicy red seeds of the pomegranate fruit. Pomegranate juice is made by pressing or juicing arils to extract their delicious tart-sweet liquid, concentrating the flavor and nutrients.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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