Pomegranates have been around since ancient times and their health benefits have been recognized. Pomegranates can range from yellow-orange to red to deep purple. Rich in potassium, vitamin C, polyphenols and vitamin B6, pomegranates are real phytochemical powerhouses. Pomegranate juice may have two to three times the antioxidant power of equal amounts of green tea or red wine.

In one study published in the American Journal of Clinical Nutrition, pomegranate juice was a potent fighter in the battle against atherosclerosis. As little as a 1/4 cup of pomegranate juice daily may improve cardiovascular health by reducing oxidation of LDL cholesterol. In addition, animal studies suggest that pomegranates may cause regression of atherosclerotic lesions. It's unfortunate that many of us avoid pomegranates because it takes some work to get to the seeds.

Pomegranates possess potent anti-inflammatory phytochemicals, and consumption of pomegranate juice has been shown to lower blood pressure in hypertensive volunteers. Studies of several fruit juices and wines have reported the highest polyphenols concentration in pomegranate juice followed by red wine and cranberry juice.

If you've never tried a pomegranate, autumn is the perfect time. Select a pomegranate by weight: the seeds represent about half the weight of the fruit and so the heavier the fruit the better. The skin should be shiny without any cracks. You can store your pomegranate in a cool place for about a month but it will keep in the fridge for up to two months.