Introduction

In September, we can start enjoying the pomegranate (Punica granatum), a fruit that comes from the pomegranate tree. It has a thick reddish-brown skin and contains angular, hard seeds inside, each surrounded by juicy flesh that can be pink, red, or pale yellowish-white. The harvesting season lasts from September to January. Its peak season is in mid-autumn.

Due to its thick skin, it is a fruit that keeps well for several months and is highly resistant to transport.

Nutritional composition of the pomegranate

Due to its high water content, it is a low-calorie fruit with a low carbohydrate content. The most notable mineral is potassium, which plays a role in nerve impulse transmission and generation, supporting the body’s muscular activity and contributing to the cells’ electrolyte balance.

It is therefore recommended for people with high blood pressure, although its consumption is contraindicated for people with kidney failure, as potassium intake must be controlled.

In terms of vitamins, it contains vitamins C and E, though not in significant amounts—many fruits contain higher levels.

The most nutritionally noteworthy substances in pomegranate are tannins, which have astringent and anti-inflammatory properties, especially for the digestive tract. They are suitable for colic, flatulence, diarrhoea, and sensitive stomachs. The presence of malic acid also contributes to this effect.

Pomegranate also provides citric acid, which helps eliminate uric acid and its salts in cases of kidney stones, hyperuricaemia, or gout.

Its red colour is due to flavonoids—plant pigments with antioxidant and antiseptic properties. This antioxidant capacity helps neutralise harmful free radicals in the body.

Food composition table by Mataix Verdú (ed.)

How to choose pomegranates

Ideally, choose fruits without cuts or bruises. If the skin is wrinkled, it means it has been harvested for a while and may no longer have all the properties it had when freshly picked or might have been collected too late.

The skin should be firm and hard, with a bright red colour and some brownish tones. They are usually quite heavy for their size.

They can be kept at room temperature, away from heat sources.

How to eat pomegranate

Removing the seeds is a hassle for many, but it’s actually easy. Just cut the fruit in half and tap the skin so that the seeds fall into a bowl. A spoon or the flat side of a pestle can help.

One of the easiest ways to enjoy this fruit is simply to eat the seeds with a spoon. A few drops of lemon juice can enhance its flavour.

You can also make pomegranate juice, though I generally advise against juices—if you discard the fibre, it’s not worth it. This fruit isn’t particularly rich in fibre, so it’s a shame to waste what little it has.

You can make delicious salads, add it to sponge cakes or muffins, or prepare lovely little pots of yoghurt or cottage cheese with pomegranate seeds.

As with all seasonal fruits, take advantage of its peak time in autumn to enjoy all of its organoleptic qualities.