What is Pomegranate, Anar ? Uses, benefits, recipes |

Pomegranate (called Anar in India) is a vibrant red fruit known for its juicy, ruby-like seeds (arils) and sweet-tart flavor. Native to the Middle East and South Asia, it has been cultivated in India for centuries, where it holds cultural, culinary, and medicinal significance. The fruit is rich in antioxidants, vitamins (C, K, and B-complex), and minerals like potassium, making it a popular choice in traditional and modern diets.  

In India, pomegranate is widely consumed fresh, with its seeds often sprinkled over salads, desserts, and chaats for a burst of flavor and texture. The juice is a refreshing drink, commonly sold by street vendors and used in beverages like *anar ka sharbat* (pomegranate syrup mixed with water and spices). It is also a key ingredient in Mughlai and North Indian cuisines, adding a tangy sweetness to dishes such as *paneer anar* (cottage cheese in pomegranate gravy) and biryanis.  

Ayurveda and traditional Indian medicine have long utilized pomegranate for its health benefits. It is believed to improve digestion, boost immunity, and support heart health. The fruit’s peel, leaves, and bark are also used in herbal remedies for treating infections, inflammation, and digestive disorders. Modern research supports its anti-inflammatory and antioxidant properties, making it a valued superfood.  

Pomegranate holds religious and cultural importance in India. It is often offered in Hindu temples as a symbol of prosperity and fertility. During festivals like Navratri and Diwali, it is used in rituals and decorations. In some regions, breaking a pomegranate is considered auspicious, symbolizing abundance and good fortune.  

India is one of the largest producers of pomegranates, with major cultivation in Maharashtra, Karnataka, Gujarat, and Andhra Pradesh. The fruit is exported globally, contributing to the agricultural economy. Due to its health benefits and versatility, pomegranate remains a cherished fruit in Indian households, enjoyed both as a nutritious snack and a therapeutic ingredient.

How to Select Pomegranate, Anar

When choosing your perfect pomegranate, look at the skin. It should be thin, tough, and unbroken, indicating the flavor is well developed. The pithy membrane around the seeds should not be too prominent, and the seed-coats tender and edible. Also, for the fullest of flavor, the seeds should have an abundance of juice. The rind color can range from yellow-orange to deep reddish-purple. Fruits should be plump and round, heavy for their size, with a rich, fresh color and should be free of cuts and blemishes. Larger fruits promise more juice.

Pomegranates are not a fruit that will ripen once picked, so once harvested, they will not continue to develop sugar.

Culinary uses of Pomegranate, Anar in Indian recipes

Pomegranate are widely used to garnish different Indian chaats and add a juicy flavor while making them look more appetizing. Popular Gujarati snacks like dabeli and amiri khaman are incomplete without the addition of pomegranate.

Have a party at home? Try these interesting, off-beat delights like Mini Dal Pakwan Chaat, Fruity Pani Puri or Corn Sev Puri and steal your guest’s heart with its chatpata flavour.

Raita, a popular Indian accompaniment to Biryani and parathas is usually made with vegetables. But, we have combined pomegranate with boondi. You must try Boondi and Pomegranate Raita to believe how fantastic it is! If just not pomegranate, you can toss together various fruits like apple, pineapple to make a Fresh Fruit Raita.

" What can you do with these tantalizing seeds? Pop them into your mouth and enjoy, of course-but when youre looking for variety: Try sprinkling over salads, fruit desserts, cakes or puddings, glazes and for garnish. Top waffles, oatmeal, pancakes, cereal, or sundaes..

" Pomegranate Yogurt Dip is a very unique and promising food item to impress the guests at your home.

" Packed inside are hundreds of ruby-red arils - sweet, tart, gem-like juice sacs, bursting with pure flavor. Enjoy these little beauties as is, toss them into savory or sweet dishes, or use them as a brightly colored garnish.

" Fruit or vegetable salad with pomegranate has a divinely taste

" Pomegranate punch is a welcome drink packed with loads of vitamins and minerals.

" Pomegranate jelly can also be made and relished on breads, desserts or puddings.

" Pomegranate juice is regarded as a delicacy and a great health drink, since pomegranate juice has an acidic, citrusy flavor, try substituting it in citrus marinades, either whole or in part, for a flavor change.

" Spicy Pomegranate Relish can be made by combining pomegranate seeds with finely chopped sweet onion, green jalapeño pepper, lemon juice, sugar and salt to taste.

" Pomegranate and Banana salad taste yum with honey or brown sugar and lime juice.

How to Store Pomegranate, Anar

Whole fruits can be stored in a cool, dry area or refrigerated up to two weeks, in an air tight bag. Once opened, the seeds should be consumed fresh and should not be kept more than 2 to 3 days, as it might loose on its colour and flavour.

Nutrition Information for Pomegranate, Anar

Nutritional Information for 1 cup of Pomegranate

One cup of Pomegranate is 144 grams.

RDA stands for Recommended Daily Allowance.

93 Calories

2.30 grams of Protein

20.88 grams of Carbs

0.14 grams of Fat

23.04 mg Vitamin C = 57.60% of RDA (about 40 mg)

54.72 mcg of Folic Acid = 27.36% of RDA (about 200 mcg)

0.41 mg of Vitamin B6, Pyridoxine = 20.50% of RDA (about 2 mg)

26.64 mcg of Vitamin K = 22.20 % of RDA (about 120 mcg)

63.36 mg of Magnesium (Mg) = 18.10% of RDA (about 350 mg)

100.8 mg of Phosphorus (P) = 16.80% of RDA (about 600 mg)

4.03 grams of Fibre = 16.12% of RDA (about 25 grams)

0.14 mg of Vitamin B2, Riboflavin = 12.72% of RDA (about 1.1 mg)

2.57 mg of Iron (Fe) = 12.23% of RDA (about 21 mg)

1.15 mg of Zinc (Zn) = 11.5% of RDA (about 10 to 12 mg)

0.08 mg of Vitamin B1, Thiamine = 6.66% of RDA (about 1.2 to 1.5 mg)

191.52 mg of Potassium (K) = 4.07% of RDA (about 4,700 mg)

0.43 mg of Vitamin B3, Niacin = 3.58% of RDA (about 12 mg)

14.40 mg of Calcium (Ca) = 2.40% of RDA (about 600 mg)

1.44 mg of Sodium (Na) = 0.07% of RDA (about 1902 mg)

7 Impressive Benefits of Pomegranate, Anar

1. Anti-inflammatory and Pain Relief

Pomegranate has anti-inflammatory properties. The bioavailable compounds from pomegranate have reduce inflammation by inhibiting inflammatory cytokine activity ⁽¹⁾. Pomegranate has beneficial effect on osteoarthritis by repairing the damaged cartilage ⁽²⁾.

2. Helps to Reduce Blood Pressure

Pomegranate is considered as a heart-healthy fruit. A small study involving hypertensive individuals found that pomegranate juice was helpful in reducing the systolic blood pressure ⁽³⁾. To reduce blood pressure try our healthy Pomegranate Juice recipe.

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Glycemic Index of Pomegranate, Anar

Pomegranate has a Glycemic Index of 67 which is medium. Glycemic Index are for foods you eat, ranks carbohydrate-containing foods by how quickly they digest and raise your blood sugar or glucose levels. Foods rank from 0 to 50 are low GI, 51 to 69 are medium and 70 to 100 are high. Foods that are high in GI are not suitable for weight loss and diabetics. Foods like Pomegranate have a medium GI, though it has numerous health benefits so consume in moderation. Even for Diabetics, have restricted amounts.