Half a cup, around 87 grams g , of pomegranate seeds contains:. Pomegranate seeds are also rich in antioxidants , which can help protect the body against inflammation and free radical damage. Antioxidant content varies between pomegranate varieties, but all contain high levels of these healthful bioactive components.

The peel also contains antioxidants, though few people eat pomegranate peels. These antioxidants include tannins, flavonoids, and anthocyanin.

Discover more foods rich in antioxidants here. Half a cup of pomegranate seeds contains 3. In addition to promoting good gut health, eating adequate amounts of fiber and whole fruits can help reduce the risk of heart disease and diabetes and assist in long-term weight management.

Learn more about the health benefits of dietary fiber here. With 83 calories per g, pomegranate seeds can add flavor to dishes with few additional calories or be a low calorie snack option themselves.

In North America, people are most likely to find pomegranates in late summer to early winter, when the fruits are in season. However, some grocers import pomegranates from the Southern Hemisphere, offering them throughout the year.

Heating pomegranate seeds can eliminate some of their flavor, so it is best to eat them fresh and raw or as a garnish. Choosing pomegranates is relatively easy, and many in grocery stores will be ripe already. The fruit should be heavy, and the skin should be firm. Start by cutting the fruit in half.

Then, spoon out the tiny red seeds into a bowl. Add the seeds to salads, yogurt, oatmeal, desserts, and more. Have too many pomegranates to eat in one sitting?

Save the seeds by spreading them on a baking sheet and freezing them for two hours. Then transfer them to freezer bags and put them back in the freezer. This will make them last for up to one year. Juicing pomegranates can save the expense of buying it in a bottle. However, many commercial pomegranate juices contain other ingredients, including added sugar and sodium.

Purchase pomegranate seeds and obtain their many antioxidant benefits without scooping and storing them. From there, use them in a range of cooked and cold dishes as a garnish.

Pomegranate seeds are unlike many other fruits in the supermarket. Their small size makes them easy to mix into everything from yogurt cups to ice cream.

But the sweet-tart flavor makes them a welcome addition to any number of recipes. A person can consume pomegranate seeds as part of a balanced diet. They can add them to oatmeal, grain bowls, or salads. Some people choose to add pomegranate seeds as part of their dessert, as a topping for ice cream or puddings.

It is safe to chew and swallow pomegranate seeds by adding them to meals or snacks. Some people prefer to consume them as part of drinks, such as by adding them to smoothies. Pomegranates contain both health benefits and history. Despite beliefs to the contrary, the seeds within are both flavorful and have many health benefits.

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Adding saffron supplements to standard-of-care treatment for ulcerative colitis may help reduce inflammation and positively benefit patients, a new…. A recent study found that eating kiwi fruit can help boost mood within days among people with low vitamin C levels.

As well as being prized for their sweet flavour and juicy texture, the seeds are also packed with antioxidants and vitamins. Read more about the health benefits of pomegranate and discover our pomegranate recipes.

The jewel-like seeds are ideal for livening up salads, cous cous dishes, drinks and desserts, while the molasses work well in rich marinades. We've also got plenty more serving suggestions in this guide on how to eat pomegranates. Pomegranates may appear difficult to cut, but our easy tips will help you successfully open the fruit and remove the seeds without breaking them.

Pomegranate juice is staining and has a tendency to squirt out, so our technique of submerging the fruit in water will stop the spray. All you need is a sharp knife to score the skin and a little patience.

Our infographic guide also shows a step-by-step method for de-seeding pomegranates:. Check out our guide on how to eat pomegranates with delicious, simple recipes. Take a look at our pomegranate recipe collection for more inspiration.

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Or you can store it in your refrigerator for up to two months. Once you crack open the skin with a sharp knife and extract the arils or juice, keep them in the refrigerator and enjoy within five days. Trim off the crown end of the fruit, which is the end that sticks out more than the other.

Place the pieces of the fruit in a bowl of water and use your hands to deseed and release the arils from the rind. The arils will sink to the bottom of the bowl. You can enjoy the arils as is, or you can place them in a blender to release their pulp and juices.

Pomegranate seeds can add tart flavor to salads, yogurt, and oatmeal, and are used in smoothies and other recipes. The juice can be enjoyed straight, blended into smoothies, or mixed into mocktails, cocktails, salad dressings, and sauces.

Pomegranates and their various forms are generally very healthy and safe. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy.

We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

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DailyOM Courses. About DailyOM Most Popular Courses New Releases Trending Courses See All. By Moira Lawler. Medically Reviewed. Lynn Grieger, RDN, CDCES. Definition Nutrition Jump to More Topics. Indeed, the arils or seeds are the part of the pomegranate that most people eat. Is it good to drink pomegranate juice every day?

One cup has about calories and counts toward your fruit intake for the day. Why are pomegranates good for you? Pomegranates deliver nutritional benefits, including antioxidants, which help prevent or delay cell damage and could be the reason that a diet rich in fruits and vegetables helps ward off health issues.

What are some of the benefits of pomegranates? What is pomegranate extract and is it safe? Pomegranate extract is a concentrated version of pomegranate juice. You may find it in liquid form, but you can also find it in a supplement or powder.

Note that the U. Keep that in mind and approach juices and supplements with caution. How to Cut It: Pomegranate Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to cut a pomegranate.

Next up video playing in 10 seconds. Pomegranates gained a reputation as a superfood based on their high levels of antioxidants, including flavonoids, anthocyanins, and ellagitannins.

Antioxidants have many proven benefits, as they help prevent cellular damage caused by disease and aging, according to UCLA Health. They have anti-inflammatory properties. In part because of all those antioxidants, pomegranates have been shown to reduce cellular inflammation and thus may play a role in inflammatory diseases including ulcerative colitis, Crohn's disease, and rheumatoid arthritis, according to a review published in Antioxidants Basel in July They may benefit cardiovascular health.

In animal studies and small clinical trials, supplementing with pomegranate was shown to decrease blood pressure and improve artery health. They could ward off type 2 diabetes. Some early research shows that pomegranate juice has an antidiabetic effect and may increase insulin sensitivity.

It has also been shown, in small studies of people with diabetes, to reduce fasting blood glucose. They could protect against dementia. They have antibacterial and antiviral properties. Research indicates that pomegranate juice may inhibit certain viruses, including COVID In one randomized controlled clinical study of people with COVID, those who drank milliliters of pomegranate juice three times a day and took sumac, another natural antiviral, reported reduced symptoms of fever, cough, diarrhea, taste and smell alteration, abdominal pain, and nausea compared with those who did not supplement.

More research is needed, but the results are promising. Storage When you get the pomegranate home, keep it away from direct sunlight. Side Effects If you are buying pomegranate juice rather than making your own fresh, it may contain added sugars or other sweeteners.

Pomegranate juice sometimes interacts negatively with medications, per Mount Sinai , including blood thinners and drugs that treat high cholesterol and high blood pressure. Is It Possible to Be Allergic to Pomegranate?

Enjoying them while they can be found fresh can help you reap those benefits. Editorial Sources and Fact-Checking. Resources Pomegranate. National Center for Complementary and Integrative Health. August Schneider H. On the Pomegranate. Metropolitan Museum of Art Bulletin.

December California Rare Fruit Growers. March 1, Pomegranates, Raw. Department of Agriculture. April Pomegranate Juice Uncorked in Major Marketing Success. I believe it begins mid November in Meridian.

I thought this would be the perfect time to take some pictures and do a quick tutorial. I love introducing fun, seasonal foods like this to my kids. My boys had never tried a pomegranate before and they loved it. Now you can just cut the thing in half and have at it, but you might end up with bright red juice all over you.

Cut the top Take a sharp knife serrated works best and slice off the top of the pomegranate, just below the stem. Score the skin Using those segments as your guideline, just score the outer skin of the pomegranate, from top to bottom.

Break apart Now you can easily break the segments apart with your fingers. Remove the arils seeds The fleshy arils will easily come out with your fingers. Just bend back the skin and pull them out with your hands.

Or as many mentioned in the comments you can just whack the back with a wooden spoon and they fall out easily as well. I like to use the water method. Fill a medium sized bowl with water and remove the seeds right over the bowl- or even under the water.

The seeds will fall to the bottom and any white parts will float to the top. Any juice that comes out will go straight in the water and wash off.

Strain Remove any white pith that is floating in the water and discard. Pour the remaining contents of the bowl into a strainer over the sink. Plain, with my fingers. But you can also think of them as sprinkles of sorts! Try them in this Candied Walnut Salad , or this Summer Strawberry Salad , or this Sweet and Salty Salad Wrap.

They also work great sprinkled on top of desserts. Try sprinkling on top of your whipped cream over pumpkin or apple pie, or even on ice cream! Since Pomegranates are so trendy right now you can find tons of recipes on the internet for both sweet and savory dishes. That being said, sometimes you get ones that are better than others.

Definitely feel for weight, a heavier fruit means the more juice inside. Also avoid any fruits that are shriveled, bruised, or have super soft spots. Freezer Instructions : Lay arils in a single layer on a flat plate or baking sheet.

Place in freezer hours. When completely frozen, place in freezer safe container or zip top bag. Frozen seeds are especially great added to smoothies for an icy nutrient boost!

Juicing Instructions From pomegranates. org It will take Pomegranates to yield about 1 C juice Juicer Method: Cut the fresh pomegranate in half as you would a grapefruit. We recommend using a hand-press juicer to juice a pomegranate. If you use an electric juicer, take care not to juice the membrane, so that the juice remains sweet.

Strain the juice through a cheesecloth-lined strainer or sieve. Caution, pomegranate juice stains. Pour through a cheesecloth-lined strainer or sieve.

Rolling Method: On a hard surface, press the palm of your hand against a pomegranate and gently roll to break all of the seeds inside crackling stops when all seeds have broken open. Pierce the rind and squeeze out juice or poke in a straw and press to release juice.

NOTE: Rolling can be done inside a plastic bag to contain juice that leaks through the skin. Nutrition Information: Pomegranates are loaded with nutrients and are a great source of fiber! I love hearing from you! Submit your question or review below.

Your email address will not be published. This site uses Akismet to reduce spam. Learn how your comment data is processed. I am with you. I love to eat them straight up.

I always intend to put them in salads, but end up eating the whole bowl first!!! well i just went and voted again for you girls. and it looks like you are doing great. go team best bites. even had my friend go vote.

great minds. have a great day. I would really like to win the stainless steel. happy halloween. This comes at a perfect time, since I just bought 25lbs of pomegranate from the co-op. Have you tried any of the juicing methods?

I'm wondering which way is the best. Thanks so much! I got some pomegranates in my Bountiful Basket and I was putting off opening them. Ow I know how! Last year I tried a pomegranate guacamole for the first time.

I was uneasy but tried it and it was awesome. I tried making it myself based on recipes I could find through google. Try it with some chips or crackers. It's funny to see these becoming so popular all of a sudden. My family has been eating and loving these for as long as I can remember.

Now my kids are enjoying them with too! We mostly peel and eat them plain but we also love to stir them up in our oatmeal at breakfast. Pomegranate fruit salad — bananas, pomegranates, walnuts, can of fruit cocktail not something I EVER use but for this salad and then mix with fresh whipped cream.

sooo good! I have 3 beautiful pomegranates in my kitchen right now and got a little messy opening up the last one. I was about to go searching for a way to do it with less mess and your post came up just at the right time.

At thanksgiving.. we make a pomegranate salad. It has apples and pomegranates and pecans in a whip cream base…it's delic. It might be a S.

Utah thing though since we grown pomegranates so well down here. I LOVE Bountiful Baskets! The pomegrantes were tempting, but what to do with that many with limited time at the moment. If they have these around Christmas though, perhaps they could be used as neighbor gifts!

the BEST thing to do with a pomegranate is to make a pomegranate cheesecake. I made a bunch last year with rave reviews and have been waiting for them to appear in the store again so i can make one again. another good thing is pomegranate salad.

chopped apples, pomegranate seeds, mixed with some yogurt and cool whip. I love pomegranates but I have a question. If you eat it straight from the skin, do you eat the hard part of the seed? For instance you have the juicy red outside and then white middle part.

Can you eat that white middle part?

But…how do you cut a pomegranate fruit, anyway? Learning how to cut a pomegranate can seem intimidating, and done the wrong way, it can be a huge mess. Not to worry! First, use a sharp knife to cut off the top of the pomegranate. Then, score the sides of the pomegranate. Holding the fruit, you might notice that there are gentle ridges in its surface.

Use your knife to make thin slits along those ridges. After you make the cuts, use your hands to peel the fruit open and gently divide it into segments. Next, fill a large bowl with water. Submerge the segments, and use your hands to remove the seeds from the skin and membranes. The seeds will sink to the bottom of the bowl, while the white, spongy membranes will float to the top.

Skim off the white bits, and drain the seeds. Hitting the back of a pomegranate that has been cut in half with a wooden spoon or scoring the fruit to separate sections are two simple and effective ways to remove the seeds.

Once removed, you can enjoy the bright, ruby-red seeds plain or add them to your favorite recipes for a tangy yet sweet, refreshing flavor. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Nutrition Evidence Based 2 Easy Ways to Open and Seed a Pomegranate. By Ashley Sobel, RD, CDN on June 29, Methods Culinary uses Tips Bottom line.

Easy ways to add pomegranate to your diet. Helpful tips. The bottom line. How we reviewed this article: History. Jun 29, Written By Ashley Sobel. Share this article.

Read this next. What are the Health and Nutritional Benefits of Pomegranate? By Lauren Panoff, MPH, RD. By Ellen Landes, MS, RDN, CPT. Can Pomegranate Improve the Health of My Skin? Medically reviewed by Debra Sullivan, Ph.

This image may not be used by other entities without the express written consent of wikiHow, Inc. Submerge the pomegranate in a bowl of cold water.

Since the seeds sink and the inedible parts of the pomegranate float, water makes them easier to collect. Pull the sections apart by hand. Push your thumbs into the middle of the cut that you made on top of the pomegranate.

Apply a little bit of pressure so the pomegranate splits into sections and exposes all of the red seeds, or arils, inside. The score marks make it easier for the rind to split without breaking any of the seeds.

Push the seeds out from the rind using your fingers. Work on one section of pomegranate at a time. Keep the pomegranate underwater as you slide your fingers along the rind.

The white membrane will float to the top and easily separate from the seeds. If you have trouble getting the seeds out by hand, try scooping them out with a spoon.

You may even be able to tap the back of the rind with a spoon so the loose seeds fall out. Strain the seeds with a colander. After you finish seeding all of the pomegranate sections, pour the bowl into a colander to catch all of the seeds.

Method 2. Eat the pomegranate seeds by themselves for a sweet snack. As soon as you separate them from the rind, you can eat pomegranate seeds by the spoonful just like a bowl of cereal. Top a parfait or oatmeal with pomegranate seeds to add some crunch.

Pomegranates are super nutritious and they make a great addition to a balanced breakfast. Sprinkle the fresh seeds on top and mix them in so you can have a burst of flavor in every bite. Mix the pomegranate into a fruit bowl to add even more nutrients.

Sprinkle pomegranate seeds on a salad for a pop of color. Pomegranate seeds give any salad a bit of sweetness and tartness, so sprinkle a few on before you dig in. Try the pomegranate on a spinach salad with nuts and feta or in a chicken salad with celery and almonds.

Make a fruit salad with pomegranate, apples, mango, and any other fruit you want to enjoy. Garnish your entrees with pomegranate seeds for fresh flavors.

Combine the sweet flavor of the pomegranate seeds with the savory meal to add a lot of depth to the flavor. Try sprinkling the pomegranate seeds on meatballs, pork chops, or an herbal flatbread.

Spice up your desserts with pomegranate seeds. Since pomegranate seeds add a sweet flavor and a crunchy texture, they pair really well with any type of dessert. Try out your pomegranate on top of a cake or fruit pie. You could even mix the seeds into a pudding or cheesecake to make them the star of your dessert.

Juice the pomegranate seeds to enjoy a sweet, tart drink. Just put the seeds in a citrus squeezer or use a masher to get all the juices out of the seeds.

Once you have enough in your cup, drink it fresh or use it in another recipe. Mix the juice with red wine vinegar and olive oil to make a vinaigrette. Ways to Incorporate Pomegranate Into Meals.

Pomegranate Smoothie Recipe. Ollie George Cigliano. The skin can be eaten, but since it is very fibrous and bitter, it is generally reserved to use in extracts and powdered forms. We're glad this was helpful. Thank you for your feedback. Use it to try out great new products and services nationwide without paying full price—wine, food delivery, clothing and more.

Claim Your Gift If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. Support wikiHow Yes No. Not Helpful 4 Helpful 8. Not Helpful 3 Helpful 7.

Pomegranates are ripe when the skin is reddish-pink. It will also have a very large crown. Not Helpful 8 Helpful Include your email address to get a message when this question is answered.

By using this service, some information may be shared with YouTube. Thanks Helpful 0 Not Helpful 0. You can also store the seeds for up to 1 year in your freezer by freezing them on a baking sheet for 2 hours before transferring them to an airtight bag. Submit a Tip All tip submissions are carefully reviewed before being published.

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Home How to Guide How to prepare a pomegranate. How to prepare a pomegranate. Good Food team. How to remove pomegranate seeds. More like this. is a fruit-bearing shrub 1. It can grow up to 30 feet 9 meters high, producing fruits that are about 2—5 inches 5—12 cm in diameter 1. Inside the thick-skinned fruit are approximately arils, or edible seeds, which can be enjoyed raw or processed into a juice 1.

Removing the pomegranate seeds can prove challenging, but knowing the right technique can make the process a breeze. This article explains how to easily remove pomegranate seeds and offers suggestions for incorporating them into your diet.

First, cut the fruit in half around the middle. Then, hold it over a bowl with the seed side facing down. Firmly hit the pomegranate skin with the back of a wooden spoon until all the seeds have fallen out. You can fill the bowl halfway with water , so the seeds to sink to the bottom while pieces of the pith float to the top.

This makes it easier to separate the seeds. Rinse and strain the seeds to remove any unwanted pith remnants.

Now, the arils are ready to enjoy. Another equally popular and effective method of retrieving pomegranate seeds is to use a knife to score the fruit. First, using a paring knife, remove the little stem at the top of the fruit, which is known as the flower.

Then, score the sides by cutting the skin between the ridges from top to bottom. Next, grip the fruit and place your thumbs at the top where the flower was.

Gently pull apart the fruit to separate the sections. To continue, peel off the white membrane that surrounds each section of seeds. Lastly, working over a bowl or clean surface, pull the edges of each section back towards you to push the seeds out and into the bowl.

Depending on the ripeness of the fruit and how easily the seeds come out, you may have to gently rub some of the seeds to detach them. You can remove the tasty pomegranate seeds from the fruit using the wooden spoon or paring knife methods. Pomegranate seeds are delicious and versatile, making them easy additions to a variety of dishes.

To better enjoy your pomegranate, consider choosing a ripe fruit, eating only the seeds, and freezing leftovers for later use. Pomegranate is a fruit with delicious, edible seeds.