Their beautiful appearance means that pomegranate seeds are often featured as a garnish on dishes in food photography, but pomegranate seeds are far more than just a pretty food topper. Those tiny pomegranate seeds are actually loaded with loads of free radical fighting antioxidants, vitamins, and polyphenols.

If, like so many of us, you’ve hesitated to try pomegranate seeds because you’re not sure why you need them in your diet, because you aren’t sure how to deseed the pomegranate, or because you’re just not sure what to do with them, read on to find out all the whys and hows of pomegranate seeds you’ve ever wanted to know!

Pomegranate Seed Benefits

  • Heart Healthy. Pomegranate seeds have been shown to help lower the risk of heart disease. With heart disease currently the number one killer of women in America, anything you can do to help boost the health of your heart is important.
  • Cholesterol Lowering. Studies have linked consuming pomegranate seeds with keeping LDL (bad cholesterol) levels down.
  • Immune Support. The antioxidants and polyphenols in pomegranate seeds help to support strong immune system functioning.
  • Cancer Fighter. The antioxidants in pomegranates have been shown to be a powerful ally in the fight against cancer. Of note, pomegranate seeds seem to be especially effective against prostate and breast cancers.
  • Fiber Rich. Pomegranate seeds provide an impressive five grams of fiber per half cup serving.

How to Deseed a Pomegranate.

Ready to give pomegranate seeds a try? There are several different ways to deseed a pomegranate, but below is one of the easiest ways to get those seeds ready to pop in your mouth.

  1. Cut the pomegranate into quarters.
  2. Submerge the quarters into cold water for at least 10 minutes.
  3. With the quarters still under the water, gently rub the seeds to loosen them from the pulp.
  4. As you work the pulp will float to the top of the water and the seeds will sink to the bottom.
  5. Skim the top of the water with your hand or a slotted spoon to easily remove the pulp.
  6. Drain the water.
  7. Enjoy.  Looking for tasty ways to enjoy your pomegranate seeds? Try these top 4 pomegranate seed uses.
  • Salad topper. Add pomegranate seeds to the top of your favorite salad to add a hint of tangy sweetness along with a satisfying crunch.
  • Guacamole Garnish. Want to turn ordinary guacamole gourmet? Stir in some pomegranate seeds. The seeds will add an unexpected flavor note and the healthy fat in the avocado will help your body absorb the nutrients in the pomegranate seeds
  • Solo. As great as pomegranate seeds are combined with other foods, it’s hard to beat how delicious they are on their own!
  • Parfait Perfecter. Make a nutritious and delectable parfait by layering plain Greek yogurt with a layer of pomegranate seeds and a layer of walnuts or almonds. Sweeten with a drizzle of honey if desired.

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