Pomegranate Health Benefits and How to Use them

In the midst of the transition from summer fruits and veggies we get the super fruit that is the pomegranate. The fruit itself is in seed form underneath thick red skin, and offers a challenge for those seeking the vibrantly flavored fruit.

The super fruit designation comes from the fact that pomegranate juice is super high in antioxidants. Antioxidants are useful in helping cells fight off damage from free radicals which can come from exposure to air pollutants, chemicals and UV rays. Antioxidants are said to fight off cancer.

Pomegranates are also high in Vitamin C and Vitamin K. Vitamin C is essential for many processes in the body. Vitamin C also of course helps boost immunity.

See below for more information about this super fruit and how to use them.

Pomegranate Health Benefits

  • Very high in antioxidants
  • High in Vitamin C and K
  • The seeds are rich in fiber
  • Anti-inflammatory properties


Pomegranates do not grow in Minnesota but are generally in season from September to December or later.

Fun Facts

  • Pomegranate seeds are known as aril
  • Pomegranates originated in Iran

How to use

Step One. Score the outer red shell of the pomegranate with a sharp kitchen knife. Cut only as deep as the white membrane.

Step Two. In a large bowl of water, press your thumbs carefully into the cuts to break open the pomegranate in wedges.

Step Three. Keep the wedges submerged as you continue to break open the fruit. This will prevent the seeds from spraying during the process.

Step Four. Gently work the seeds free of the rind and inner white membrane. The seeds will sink to the bottom while the membranes and rind float to the top.

Step Five. Strain the seeds and rinse in a strainer, removing any final rind or membranes. Your seeds are now ready to eat or use.



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