Pomegranate: From Ancient Symbol to 21st-Century Superfood
Pomegranate is a rare case where deliciousness and interest coincide perfectly. It's simultaneously an ancient symbol, a refined spice, a healthy dessert, and the subject of serious medical research. Let's explore why this ruby-red fruit has earned such attention and how to use it properly.
In ancient Roman texts, the pomegranate is referred to as "malum granatum"—granular apple—or "malum punicum"—Punic, or Carthaginian apple. The plant's botanical name is Punica granatum, reflecting its Mediterranean origins.
The pomegranate is a deciduous shrub, often trained into a small tree. In the wild, it grows up to five meters tall. Wild forms are found in its native zone, a strip stretching from Iran to northern India and Central Asia. From there, the pomegranate spread very early throughout the eastern Mediterranean, the Caucasus, and North Africa. It was brought to the Americas by the Spanish in the 15th and 16th centuries, along with missionaries and settlers.
In garden cultivation, the tree is trained and regularly pruned to keep its height no more than two to four meters. This makes harvesting easier and provides better ventilation. Pomegranates begin bearing fruit in the third or fourth year, produce full harvests in the fifth to seventh year, and live for decades. Some specimens live up to 150 years or more.
The pomegranate is a symbol of life, faith, and abundance from the Mediterranean to the Caucasus. Its seeds are seen as a metaphor for a multitude of blessings. Botticelli's stunningly beautiful "Madonna of the Pomegranate" depicts the fruit as a symbol of the unity of the Church, suffering, and resurrection. The pomegranate also appears on the coat of arms of Spain, emphasizing its cultural significance.
According to the Torah (Exodus 28:33–34), Jewish priestly vestments (me'il) were to be embroidered with a pattern of pomegranates and bells. In 2012, archaeologists discovered a fragment of fabric with a pomegranate motif during excavations on the Temple Mount—possibly the remnant of such a vestment.
In Armenian culture, the pomegranate is considered a symbol of fertility and national unity. It has been depicted on the Armenian coat of arms since 1992 and even became the name of the national airline, Pomegranate Aviation (later renamed).
The pomegranate fruit may technically be called a fruit, but botanically it's a distinct berry-like type with a leathery outer casing. This rare botanical form is called "balausta." A distinctive crown of sepals remains at the top. The interior is divided into chambers by thin partitions.
The pomegranate's main feature is its edible seeds. A pomegranate seed is a seed with a juicy shell. The fleshy, ruby-red part provides the juice and flavor, while inside lies the hard core of the seed. This is the source of common confusion: many people think the red flesh and the white seed are two separate parts. In fact, they are one. The juicy shell and the hard core together form a single edible seed.
Hundreds of pomegranate varieties have been described, with over 500 often cited. However, only a few dozen are actively used commercially, while in retail, literally five or six types dominate globally. They differ in sweetness and acidity, skin and seed color, and pit hardness. There are soft-seeded and hard-seeded varieties.
One of the most famous soft-seeded varieties is the "Mircia" (Mollar de Elche) from Spain. Its pit is so soft that the fruit can be eaten whole; even the skin is sometimes pickled. In 2008, this variety received a Protected Designation of Origin (PDO) from the EU.
Key global producers include India, Iran, Turkey, China, the United States (primarily California), Spain, Egypt, and the Caucasus. Total production, according to various estimates, ranges from 4 to 6.5 million tons per year. A clear trend of growing acreage and exports is observed in all producing countries.
On the global market, seasonality allows pomegranates to be harvested and shipped somewhere in the world practically year-round. But in our region, they arrive in waves.
The first wave occurs in late summer and early fall. Early varieties arrive from Israel, usually from August to October. By the end of October, these varieties are no longer available. The main wave arrives in late November and lasts until January. Large-scale shipments come primarily from Turkey and Azerbaijan. Egypt (deliveries in August–October) and Uzbekistan (fall shipments) occasionally make their way into the fall-winter picture.
It's during this time that we experience the greatest selection, with a very wide variety. Sometimes we even get Spain, where the harvest runs from October to January. But from about April to July, fresh pomegranates are practically impossible to find here. Theoretically, there are some, but they're rare and very expensive.
What we eat is the whole pomegranate: the juicy, ruby-red shell plus the hard seed kernel. It's one piece, and completely edible. Spitting out the seeds means losing texture, some fiber, and valuable seed oil. The normal way to eat a pomegranate is to eat it whole, the seed.
Research shows that the hard kernel of the seed contains up to 70% of the fruit's total punicic acid—which is why it's important to eat the whole kernel, not just the "pulp."
There are a million ways to peel a pomegranate online, but their repeatability is questionable. In the fancy videos, it looks simple: cut along the membranes, open it, and the seeds fall out. In real life, getting the seeds to fall out on their own requires half a lifetime of practice.
A simple, everyday hack: cut a pomegranate in half. Place the half cut-side down in a bowl, cover it with your hand, and tap the peel with a hammer or heavy object. The seeds will fall into the bowl. If necessary, apply gentle pressure to the pomegranate—the remaining seeds will fall out on their own.
Professional pomegranate pickers in Turkey and Iran often break ripe fruits by hand—if the pomegranate is overripe, the membranes become brittle, and the seeds separate easily. But such fruits are rare in the marketplace—they are difficult to transport.
Fresh pomegranate seeds (known as arils in literature) can be eaten with a spoon—this is the most delicious and healthy option. They can also be added to salads, yogurt, warm porridge, cottage cheese, or sprinkled on cakes or cheesecakes.
An important rule: if you add grains somewhere, do it at the very end before serving, so that they don’t have time to release juice and don’t soak the dish.
Pomegranate juice has a bright, tart flavor, a slight tartness, and a distinctive aroma. However, pressing removes fiber and almost all the oils, leaving the pulp. Therefore, the juice is pure flavor without the nutritional benefits of the whole grain.
If you're squeezing at home, three convenient methods are available. The first is to cut the citrus in half and use a hand press. It's quick and virtually splash-free. The second is to use a screw-type juicer on low speed (be careful not to get the peels or white membranes in, as they impart bitterness). The third is to use a blender: pour the citrus seeds into a bowl and pulse them in very short bursts for 2-3 seconds, three to four times. The goal is to break the juicy membranes without crushing the seeds. Then strain through a mesh strainer or cheesecloth.
Important: Don't squeeze the pulp dry, as this will draw out excess bitterness. Work quickly, don't keep the juice at room temperature, and store it in the refrigerator in a tightly sealed bottle for up to two days.
Pomegranate juice is an ideal natural dye. It contains anthocyanins (bright pigments), tannins (polyphenols with tanning properties), sugar (which helps penetrate fibers), and an acidic environment (which fixes all of this). This makes it a virtually ideal medium for reliable, long-lasting fabric dyeing.
If juice gets on clothing, rinse the area immediately with plenty of cold water. If you don't rinse it promptly and let it dry, the stain will be permanent and permanent.
Pomegranate juice powder is convenient for smoothies, cocktails, and also as a dry base for baking and sauces.
Pomegranate tea is tea leaves infused with pomegranate flavor, extract, or pieces. It's not juice-based, but it imparts a familiar, pleasant aroma.
Pomegranate molasses is a juice boiled down without added sugar. The juice is evaporated for a long time until thick, resulting in a very tart, dense, and rich product. Sometimes commercial brands add sugar and lemon juice for balance. Molasses is ideal for marinades (chicken, turkey, lamb), roasted vegetables, and salad dressings. The classic dressing recipe: a spoonful of molasses, olive oil, and a pinch of salt—and it's ready in 10 seconds.
Pomegranate juice concentrate is a concentrated juice with no added sugar. It's used as a rich base for drinks and cooking. Important: If the label says there's no added sugar, it's a concentrated juice; if it does, it's a sweetened product.
Anardana is a spice made from dried pomegranate seeds, popular in India, Pakistan, and Iran. The word itself comes from Hindi or Urdu: "anar" (pomegranate) + "dana" (seeds). Either whole dried seeds or ground anardana are used.
This spice imparts a tart, fruity flavor with a slight tartness without adding excess liquid. It's especially prized in stews, ragouts, legumes, rice, and marinades. The dosage is minimal—literally one or two pinches—and the flavor changes.
Pomegranate seeds contain a lot of fiber, magnesium and potassium (which support the heart and normalize blood pressure), folic acid, and a little vitamin C and vitamin K.
100 grams of pomegranate seeds contain approximately 83 kilocalories, 19 grams of carbohydrates (including 14 grams of sugar), and 4 grams of fiber. This explains why the seeds are both delicious and healthy: they have some sweetness, but the fiber counteracts it.
In comparison, 100 grams of juice contains 50-60 kilocalories, 13 grams of sugar, almost all carbohydrates are sugars, and almost no fiber. The glycemic index of grains is around 35 (excellent), while juice is higher—around 55-67, and there's nothing in juice to slow the absorption of sugars.
The bottom line is simple: choose grains for daily consumption. Juice is a small glass with food or a treat on vacation, not a health benefit.
Pomegranates are rich in polyphenols, including ellagitannins and anthocyanins, which give them their ruby color. Ellagitannins are associated with an interesting phenomenon: microbes in the gut convert them into urolithin A.
It's important to understand that the amount of urolithin A produced after eating pomegranate varies greatly from person to person and depends on the composition of the individual's microflora. While pomegranate may have a positive effect on some people's health, others experience no positive reaction.
Researchers' interest in urolithin A stems from its ability to trigger mitophagy—the removal of damaged mitochondria—and influence inflammatory processes. While this appears promising in experiments, studies in older adults have shown modest improvements in endurance and muscle function. It's not a drug, but a potentially beneficial nutrient.
Practical conclusion: eating pomegranate is reasonable, but it does not guarantee the synthesis of urolithin A. It all depends on your microflora.
The seed oil contains a unique compound called punicic acid, a special polyunsaturated fatty acid from the conjugated alpha-linolenic acid (omega-5) family. When you eat the whole grain, you get some of this fat. Reviews and experiments discuss its anti-inflammatory effects and impact on lipid metabolism.
Modern medicine has found the most evidence of benefit in three areas.
The first is blood pressure and blood vessels. Regular pomegranate consumption has been associated with a moderate reduction in blood pressure and improved vascular health in some people. Research emphasizes that this is not a substitute for medical treatment, but a contribution to a healthy lifestyle.
Second, inflammation and oxidative stress. Studies show a moderate reduction in markers of inflammation and oxidation. The effect is modest but consistent when pomegranate is a regular part of the diet. Drinking half a liter of juice on weekends is of no benefit.
Third, the oral cavity. Extracts of the peel and juice, rich in tannins, have shown antibacterial and anti-inflammatory effects. This is a story about dental care, not about treating diseases. It's no surprise that pomegranate extract is used in toothpastes.
There are studies on the effects of pomegranate on blood lipids, fat burning, blood sugar, cancer, rejuvenation, and athletic performance. Numerous studies have been devoted to urolithin A. However, there is no evidence to suggest that pomegranate is a treatment for any specific condition, although its positive effects on the body are beyond doubt.
There are dietary supplements on the market containing pomegranate extract and pomegranate seed oil capsules (a source of punicic acid). They are marketed as antioxidant support for the heart, blood vessels, skin, and overall metabolism. There is clinical data, but it is generally small and mixed. Effects, if any, are moderate and require regular use.
The general logic remains unchanged: this is not a pill for everything, but a possible addition to a normal diet and a healthy lifestyle.
Allergy. Rare. If you're trying it for the first time, start with small portions.
Medication interactions. Pomegranate juice and extracts may enhance the effects of blood-thinning medications (warfarin and similar medications). Use caution, avoid large doses, and don't suddenly change your usual dosage. If you haven't consumed the juice before, don't drink a liter of it.
Tooth enamel. Pomegranate juice is acidic, and the acid softens the top layer of enamel for a few minutes. Avoid brushing your teeth vigorously immediately after drinking the juice, as this can damage the enamel. It's recommended to drink the juice with food or through a straw; avoid rinsing your mouth with the juice. After drinking a glass of juice, rinse your mouth with water or use sugar-free gum containing xylitol. Wait at least half an hour to an hour before brushing your teeth.
Gastrointestinal tract. Large portions of grains can cause loose stools due to the fiber. Be careful with doses, especially if you haven't eaten much before. Use with caution if you have irritable bowel syndrome.
CRITICALLY IMPORTANT - Children and choking hazard! Whole pomegranate seeds are small, slippery, and round, and are considered a hazardous food. The American Academy of Pediatrics recommends avoiding round, hard foods, seeds, and nuts for children under 4 years of age. Only after age 4, under supervision and seated at the table! Until then, pureed pomegranate seeds, yogurt with mashed seeds, or a little juice with food are best.
Pomegranate peels and membranes are rich in tannins and produce yellow-olive or brown hues. They are used to dye fabrics and yarn, as well as to tan leather. The pressed pulp is added to feed for birds and ruminants.
Pomegranate is excellent in ornamental gardening: dwarf forms, bonsai, hedges, and spectacular flowering make it a popular ornamental plant.
Pomegranate seed oil is a popular cosmetic ingredient. It's found in creams, serums, and oils for the face and body. It's often used in formulas to restore moisture from dry air, wind, and heating. It's effective not only for skin but also for lip care—there are special oils and overnight lip masks containing pomegranate.
The oil acts as an emollient, softening the top layer of skin, reducing the feeling of dryness and tightness, and helping to retain moisture. Apply it to clean, damp skin; two to three drops are sufficient.
Important: Pomegranate oil is a skin product, not for internal use!
Conclusion number one: pomegranate is a wonderful food, but not a medicine. The most sensible form of consumption is whole grains. This provides flavor, fiber, and seed oil all in one product.
Conclusion two: the benefits are moderate, but real. Regular consumption of pomegranate as part of a healthy diet can positively impact blood pressure, blood vessels, inflammation, and oral health.
Conclusion three: juice loses most of its benefits compared to whole pomegranate seeds. If you want the most out of your pomegranate, eat the seeds whole and save the juice for special occasions.
The pomegranate is more than just a beautiful and delicious fruit. It's a product with a millennia-long history, proven benefits, and a multitude of uses. From ancient symbols to modern mitochondrial research, this ruby-red fruit continues to surprise and delight us.
How do you prefer to eat pomegranates—with the seeds or juiced? Do you have your own secret trick for quickly peeling this finicky fruit? Share your thoughts in the comments!