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Pomegranates are delicious and one of the most antioxidant-rich fruits around. However, I feel that many people shy away from eating them because it “is messy” and takes “too much work.” But no worries, I will teach you how to slice and dice like a master Fruit Ninja and get you enjoying all of the benefits of eating a whole pomegranate (don’t share. 1 pomegranate per person. Always. It’s a rule.).

Health benefits:

  • Rich in antioxidants including polyphenols. Pomegranates may pack more of a powerful antioxidant punch than green tea or cranberry juice.
  • May improve blood flow to the heart in people with ischemic coronary heart disease (CHD)
  • May help stop plaque from building up in blood vessels (an anti-atherogenic effect). The antioxidants in the juice may help keep cholesterol in a form that is less damaging, and may also reduce plaque that has already built up in vessels.
  • May slow prostate cancer growth
  • May reduce blood pressure
  • May inhibit viral infections
  • Antibacterial effects against dental plaque
  • High in Vitamin C
  • High in Vitamin B5
  • High in fiber (when you eat the seeds)

How to pick a pomegranate:

  1. Find the brightest, freshest looking fruit. The skin should be tight, shiny and red, without blemishes.
  2. Go for the more hexagonal shaped pomegranate vs. the perfectly round ones. The more defined it looks the closer it the seeds are to bursting out.
  3. Heavier =  more ripe = more juice
  4. Make sure the crown is not moldy

How to cut a pomegranate without creating a murder scene:


Ja Rule + Poor Cutting Technique = It’s Murdaaah!

  1. Over a large bowl, scalp the head of the pomegranatephoto (14)
  2. Make several incisions from the top, following the outline of the seed chambers (the white parts) to cut off wedges into the bowl.
photo (15)


photo (16)


photo (17)


Still mess free!

How to eat:

  • Don’t pick off each individual kernel like a freak. That’s almost as painful to watch as someone slowly eating popcorn one kernel at a time.
  • Instead, treat the wedges like its halftime at your AYSO match and you just finished pounding your Capri Sun. Eat it like its corn on the cob–and eat the whole seed.


  • After devouring all of the kernels, gently throw away the pomegranate carcass and hold up the bowl of leftover juice to your mouth. Guzzle away like it’s Gummy Berry Juice and your life depends on it.


A glorious, antioxidant-rich dessert complete with minimal mess. Success!

Rising star comedian (and Cal alum–Go Bears!), Sheng Wang’s hilarious take on the pomegranate:


Clothes can stain from squirting pomegranates. Don’t wear anything white.

Photo Sources: 1, 2, 3, 4, 5