Pomegranates contain plenty of antioxidants and nutrients that should be part of a healthy diet. They are very low in saturated fat, cholesterol and sodium, are a good source of vitamin C and potassium and contain traces of other nutrients including vitamin A and iron.

Eating a pomegranate is a messy business unless you prepare it properly, which is why many people don't bother trying. The next obstacle is how to eat the plump red sacs packed with juice and nutrients.

A split pomegranate is gorgeous to look at, but the arils can feel unpleasant and dry in the mouth. However, they will add fibre to your diet if you chew them properly before swallowing them. If you're squeamish about that, drink the juice instead. Most of the antioxidants are contained in the skin, so if you want to get the full antioxidant benefit, leave the (carefully washed) skin on when extracting the juice.

To prepare the fruit, slice across the stem end and pull off the top gently to avoid splashing the red juice all over the place. Nick the edge of the skin in four or five places with a sharp knife. Then, placing the point of your knife in the centre, lever the knife down through the nicked edge to cut the fruit all the way through. Use a blunt edged spoon to scrape the pulpy arils into a bowl.

Pomegranates freeze well even when shelled. Save space in your freezer by setting aside some time to work your way through a bagful of fruit. Pack portions of arils into small containers that can be defrosted as necessary.

FLASH POINTS

Diabetes

Most of the calories in pomegranates are sugar. Consult your doctor on the recommended limits of fruit in your diet.

Diverticulitis

If you suffer from diverticulitis, avoid eating the arils themselves as they can aggravate your condition. Get pomegranate health benefits by drinking strained juice instead.

CHOOSING THE RIGHT FRUIT

A juicy, ripe fruit will feel heavy for its size and should have a reddish rind. Avoid fruit that is pale skinned or fruit that feels light and papery. It might be edible, but it's not worth the effort. Don't bother with wrinkly fruit at all. It'll be dry inside, overripe and inedible.

Quick ways with pomegranates

• Sprinkle a handful of pomegranate arils over your breakfast muesli. The burst of juice as you bite into the arils will make even the driest of cereals taste like a summer's day.

• Whizz several cupfuls of arils in a blender and strain the liquid to remove the residue. Pour the clear liquid into a jug and chill it for a refreshing drink you can enjoy throughout the day. Squeezing the fruit with the skin on will give your fresh juice a higher dose of antioxidants.

• Scatter pomegranate arils over a bowl of blended cooked chickpeas and olive oil and serve accompanied by a green salad.

• Add zing to your juice by mixing in a squirt of lemon juice and the tip of a teaspoonful of orange blossom water. Mix it with sparkling water and serve. To sweeten it, add a dash of honey.

• For a nutritious home made 'granita', put a bowlful of juice into the freezer and leave it for a while, then take it out and 'mash' the frozen liquid with a fork. Repeat this process a few times.

• Toss a couple of handfuls of fresh pomegranate arils into a bowl of wild rocket and dress with a drizzle of lemon juice and olive oil. When serving mixed leaf salads, offer a bowl of pomegranate arils along with the other condiments.

• Scatter pomegranate arils over a bowl of blended cooked chickpeas and olive oil and serve accompanied by a green salad.

• For an unusual dessert, peel and thinly slice an orange. Layer slices of orange with a scattering of pomegranate arils and add a drizzle of lemon juice blended. Adding a pinch of pepper surprisingly improves the taste.

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