eat – Backyard Vitality

7 Amazing Health Benefits of Pomegranates — And How to Eat Them Right

1 min read | Author - Backyard Vitality

Pomegranates aren’t just a tasty fruit — they’re a nutritional powerhouse packed with antioxidants, vitamins, and anti-inflammatory compounds.

Here’s why you might want to make this crimson fruit a regular part of your diet:

Fights Inflammation
Pomegranates are loaded with punicalagins and anthocyanins — compounds that reduce inflammation throughout the body, especially in the gut, joints, and arteries.¹
Supports Heart Health
Studies show that pomegranate juice can help lower blood pressure, reduce cholesterol oxidation, and improve blood flow, making it a heart-smart choice.²
Boosts Immunity
Rich in vitamin C and polyphenols, pomegranates help fortify your immune system, helping to fight off colds and infections naturally.³
May Improve Memory
Preliminary research suggests that the antioxidants in pomegranate juice may support memory retention and cognitive function over time.⁴
Helps Fight Cancer Cells
Lab studies have shown pomegranate extracts may slow the growth of prostate and breast cancer cells, thanks to their high antioxidant content.⁵
Supports Gut Health
Pomegranates act as a prebiotic, feeding the beneficial bacteria in your gut and helping balance your microbiome.⁶
Improves Skin Health
The antioxidants in pomegranate help fight free radicals, promoting a clearer and more radiant complexion while reducing signs of aging.⁷

How to Eat Them Right
Don’t chew the bitter peel — instead, enjoy the arils (the juicy seeds inside). Add them to smoothies, toss them onto salads, mix them into yogurt, or eat them by the handful. Pomegranate juice is also a great option — just go for 100% juice with no added sugar.

Pro tip: To easily de-seed, slice the fruit in half and gently tap the back of it with a wooden spoon over a bowl. Less mess, more goodness.

How to Eat and Store Flaxseeds the Right Way

1 min read | Author - Backyard Vitality

Flaxseeds are a tiny superfood with major health perks—but to get the most out of them, it’s essential to know how to eat and store them properly. Packed with omega-3s, fiber, protein, and antioxidants, flaxseeds support brain function, digestion, and skin health and help reduce inflammation. But their benefits depend on how you prepare and consume them.

Whole vs. Ground Flaxseeds

Whole flaxseeds have a crunchy texture and nutty flavor, and they are great in smoothies or sprinkled over dishes. However, they’re tough to digest in whole form and may pass through your system without delivering their full nutritional value. Soak them in water for 10–20 minutes or add them to moist foods to make them easier to absorb.

Ground flaxseeds ( flax meal) are more digestible and ideal for mixing into smoothies, batters, yogurt, or oatmeal. You can grind your own at home using a coffee or spice grinder to keep it fresh and adjust the texture.

Flaxseed Oil

Extracted from the seeds, flaxseed oil is rich in omega-3s but unsuitable for cooking due to its low smoke point. Instead, drizzle it over salads, smoothies, or dips for a nutritional boost.

Tips for Eating Flaxseeds

Start small—no more than 1 tablespoon a day if you’re new, as the fiber can cause digestive upset.
Stay hydrated to help fiber pass smoothly through your system.
Use ground flax as an egg substitute (1 tbsp flax + 3 tbsp water = 1 egg).
Sprinkle on salads, toast, cereal, yogurt or mix into sauces and smoothies.

Storage

Whole flaxseeds: Store in an airtight container in a cool, dry place. They last up to 2 years.
Ground flaxseeds: Keep them in the fridge or freezer to protect their healthy fats—toss them if they smell rancid.

Flaxseeds are tiny, but smart preparation makes them mighty.

Why You Should Eat These Fish Whole —Bones and All New Study Says It Could Help You Live Longer

1 min read | Author - Backyard Vitality

Move over, filet—whole fish might be your next superfood.

A recent study from Japan suggests that eating small fish whole—bones, head, and all—may significantly reduce the risk of death from cancer and other causes, particularly for women. Led by Dr. Chinatsu Kasahara of Nagoya University, the study followed over 80,000 people aged 35 to 69 for nine years. Participants were grouped based on how often they ate small fish like whitebait, capelin, smelt, and dried sardines.

The results? Women who ate small fish at least once to three times a month were less likely to die during the study period—especially from cancer—compared to women who rarely ate them.

So what makes these tiny swimmers so powerful? According to the researchers, consuming small fish whole means you’re getting a rich dose of nutrients often lost when fish are filleted. That includes calcium from the bones, omega-3 fatty acids from the organs, and vitamins A and D from the whole body. These nutrients are known to reduce inflammation, support brain and heart health, and even provide anti-cancer benefits.

“Small fish are easy for everyone to eat, and they can be consumed whole,” said Dr. Kasahara. “Their nutrient density makes them a smart, simple addition to your diet.”

While the trend wasn’t statistically significant in men—possibly due to sample size or portion differences—the overall findings still point to big benefits in small fish.

If you’re looking for an easy way to boost your nutrient intake and potentially add years to your life, consider tossing a few whole sardines or smelt into your next meal. Crunchy bones included.

7 Amazing Health Benefits of Pomegranates — And How to Eat Them Right