It’s Pomegranate Season: Why You Need This Delicious Nutrition Powerhouse In Your Diet

Throughout history, pomegranates have meant different things to different people. To the Ancient Romans, they were a symbol of fertility. To the ancient Greeks, they symbolized death, thanks to their association with Hades, the god of the underworld. On Yalda Night, an Iranian festival that takes place on the longest, darkest night of the year, pomegranates are eaten to celebrate the lighter days that are on the horizon. 

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But, of course, pomegranates are also enjoyed all over the world for their sweet, tart, slightly acidic taste and nutritional benefits. According to Skyquest, the pomegranate market was valued at more than $248 million in 2023, and the fruit is growing in popularity. By 2033, the market research firm predicts the market could exceed $338 million. Most pomegranates are grown in Iran, but India and China are also major producers of the fruit.

According to Skyquest, one of the biggest reasons why the market is growing is because of the rising demand for processed pomegranate products, like juice and powder. While these formats are nutritious, it’s hard to beat fresh fruit. Here’s why we should all be embracing pomegranate in its original, unprocessed form, as well as some delicious plant-based recipe inspiration, too.

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What are the benefits of eating pomegranate?

Pomegranates, which are similar in size to oranges, have a round, reddish exterior. Inside, they contain hundreds of edible seeds called arils. These seeds are usually the part of the fruit that is sprinkled on salads, curries, puddings, and more.

Pomegranate seeds are incredibly nutritious. They contain fiber, which is essential for supporting gut and digestive health, as well as protein, vitamin C, and important minerals such as folate, magnesium, phosphorous, and potassium.

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On top of this, they also contain antioxidants, which are potent plant compounds that help protect the body’s cells from harmful free radical damage and reduce chronic inflammation. Over time, cell damage and inflammation can increase the risk of diseases, including heart disease and cancer.

One type of antioxidant in pomegranate, called ellagitannins, is particularly beneficial for brain health. “Some studies have found that ellagitannins may help protect the brain against Alzheimer’s and Parkinson’s disease by reducing oxidative damage and increasing the survival of brain cells,” reports Healthline.

Is it better to eat pomegranate or drink the juice?

Pomegranate juice is one of the most popular ways to consume pomegranate, and research suggests it is beneficial for health. It still contains antioxidants, for example, as well as vitamin C and folic acid.

However, drinking pomegranate juice won’t help you increase your fiber intake. This is because this particular nutrient is only available in whole pomegranate seeds.

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Research suggests that most of us need to increase our fiber intake. In fact, 95 percent of Americans are currently not meeting the recommended daily intake of 30 grams per day. Eating more fresh pomegranates is a great way to help you boost your fiber, as just one fruit contains more than 11 grams of the nutrient.

“Fiber is important for keeping us regular as most of us know, but it’s also the foundation for a healthy gut,” Nichole Dandrea-Russert, MS, RDN, and author of The Fiber Effect, previously told VegNews. “A healthy gut leads to less acute and chronic inflammation, both in the gut and throughout the body.”

Vegan recipes with pomegranate

These recipes will help you reap all of the impressive nutritional benefits that pomegranate has to offer, but the best part is that they’re delicious, too. Pomegranate has a natural sweetness that compliments a range of dishes perfectly. They’re also a little tart, juicy, and pleasantly crunchy, too.

The House of AiA

1 Leveled-Up Guacamole With Pomegranate and Cacao

Juicy pomegranate seeds, fresh cilantro, olive oil, zesty lime juice, and bitter cacao complement this creamy guacamole dip perfectly. Enjoy it on toast, with tacos, or just scoop it straight from the bowl, we’re not judging.
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Ryan Shepard

2 Vegan Pomegranate Stuffing With Lemon-Cashew Cream Sauce

Whether you’re preparing for the holiday season or you’ve just got a serious craving for stuffing, you’ll want to bookmark this delicious, flavor-packed recipe from The Vegan Rhino. After trying it once, you’ll want to pair your stuffing with zesty, creamy lemon sauce and juicy pomegranate seeds every time.
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Celine Steen

3 Vegan Pomegranate Pineapple Breakfast Rice Pudding

A hearty rice pudding is a great way to use up any leftover rice you might have in the fridge. Pair it with agave nectar, chopped strawberries, fresh pineapple, and pomegranate seeds for a dessert or breakfast recipe you’ll want to make on repeat.
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4 Vegan Indian Surti Sev Khamani (Crushed Chana Dal) With Green Garlic Chutney

This tasty vegan recipe is a delicious spin on one of India’s most popular street foods. It’s packed with fresh flavor thanks to the combination of sweet, juicy pomegranate seeds and a delicious green garlic chutney. Serve with crunchy noodles, lime, and chopped cilantro for a tasty midweek lunch or dinner.
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Natalie Norman

5 Easy Vegan Pomegranate Salad

Made with a simple combination of pomegranate, zucchini, fresh cilantro, diced apple, and cherry tomatoes, this rich salad is packed with nutrition and flavor. It’s a great holiday appetizer, but you can enjoy it any time you’re craving an easy, nourishing light lunch.
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Amy Angelo

6 Roasted Turmeric Cauliflower With Cilantro and Mint

If you haven’t tried the flavor combination of cilantro, mint, chili, and pomegranate before, after you’ve eaten this delicious cauliflower side dish, it’s going to become your new favorite. This dish is best served with a topping of pine nuts for extra crunch (and protein).
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Erin Scott

7 Vegan Curried Cauliflower With Muhammara

Roasted cauliflower, Madras curry powder, and pomegranate seeds pair beautifully with muhammara, a delicious Middle Eastern dip made with roasted red peppers, walnuts, and olive oil. Enjoy with plenty of crusty bread for a filling, flavor-packed midweek meal.
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