Pomegranate – a luscious, jewel-red fruit, packed with around 600 juicy seeds. You can enjoy it in sweet desserts, toss it into savoury dishes for a burst of flavour, or simply savour it on its own. But this natural fruit holds more than just a tasty surprise.
Beyond its vibrant taste, pomegranate may also help support your skin’s natural radiance. Rich in nutrients and antioxidants, it could play a role in promoting overall wellness and skin vitality.
In this article, we’ll explore its culinary uses, cultural significance, and what science says about its potential effects on skin health – clearing up some common myths.
Why are pomegranates so popular?
You’ve probably seen pomegranates popping up everywhere, whether it’s on your TikTok feed, starring as a garnish in your favourite chef’s cookbook, or even featured in the recipe of the month at your local restaurant. But what exactly makes this ruby-red fruit so popular? From its powerful health benefits to its incredible versatility in the kitchen, there are plenty of reasons. Let’s dive into them below.
Cultural and symbolic significance
Pomegranates have a story as rich as their ruby-red seeds. Originating in ancient Persia over 5,000 years ago, the fruit spread across Southern Asia, Northern Africa, and Southern Europe, thriving in warm climates and becoming a symbol of abundance, fertility, and health.1
In Greek mythology, Persephone’s first taste of the fruit in the underworld linked it to cycles of life, death, and rebirth, while the Romans associated it with Venus, making it a symbol of love, fertility, and marriage. In Jewish tradition, its hundreds of seeds reflect the commandments of the Torah, and in China and Islamic culture, it represents prosperity, good luck, and spiritual well-being.1
Egyptians prized pomegranates as a “medical” fruit, featuring them in tombs and burial chambers. Over centuries, the fruit has appeared in art, religious decorations, and may have even inspired the name of Granada in Spain.2
Culinary creativity around the world
Chefs and home cooks alike are rediscovering pomegranate’s versatility, drawing inspiration from cuisines across the globe. In Middle Eastern cooking, it may appear in dishes like Fesenjān, a Persian walnut and pomegranate stew.3 In Mediterranean kitchens, the seeds often top fresh tabbouleh or roasted vegetables, adding both brightness and crunch.4 Indian cuisine features pomegranate seeds in chutneys and curries for a touch of sweetness and colour, while modern Western chefs are blending pomegranate juice into glazes, cocktails, and dressings. This worldwide appreciation reflects not only its flavour but also its potential to bring a nourishing, vibrant element to everyday meals.
When and where to find pomegranates
Pomegranates are at their best in the autumn months, usually from September through November. Across Europe, Spain is one of the leading producers, particularly in the regions of Alicante and Valencia, where the fruit thrives in the Mediterranean climate. You’ll also find pomegranates grown in other countries such as Italy, Greece and Turkey, many of which make their way into local markets and supermarkets across the continent.
While imports from some countries, such as Morocco or South Africa, can keep them on the shelves into winter, autumn is when they are at their freshest, sweetest and juiciest, making them a truly seasonal treat.
Potential health benefits
Pomegranates have long been celebrated for their vibrant colour, refreshing flavour, and impressive nutritional profile. While research continues to uncover their many potential advantages, one area gaining particular attention is how pomegranates may benefit the skin.
Pomegranates and skin health
Rich in antioxidants
Pomegranates are packed with flavonoids, tannins, and antioxidants — powerful compounds that may help protect skin cells from free radical damage. By neutralising these unstable molecules, pomegranates could help slow visible signs of ageing and keep skin looking fresh and vibrant (but more research is needed to prove this).5
Supports collagen production
High in vitamin C, pomegranates provide one of the key nutrients needed for collagen synthesis. Collagen is what keeps the skin firm, plump, and smooth, and a steady supply of vitamin C may help maintain your skin’s elasticity and natural glow over time.6
Unique compounds for skin health
Pomegranates contain punicalagins — potent antioxidants found almost exclusively in this fruit. These compounds may help reduce oxidative stress and inflammation in the skin, supporting overall skin vitality and resilience.7
Anti-ageing properties
There’s a study that suggests that pomegranate extracts may help boost collagen production, strengthen the skin’s barrier, and reduce the appearance of fine lines and wrinkles. By helping the skin retain moisture and elasticity, pomegranates could contribute to a smoother, more youthful look — but again, more research is needed.7
Skin repair and healing
Pomegranate’s natural compounds may assist in skin regeneration and repair. They’re thought to support the healing of burns and bruises, by encouraging healthy cell turnover and tissue recovery.7
Anti-Inflammatory and antimicrobial
Thanks to their anti-inflammatory properties, pomegranates may help calm irritation linked to inflammatory skin conditions such as psoriasis or eczema.7 Their natural antimicrobial effects could also help fight bacteria and fungi that contribute to acne and dandruff; however, more human studies would be needed to confirm this.7
What the research says so far
While pomegranates may have some benefits for the skin, research so far is still limited. Most studies have been done in labs or on small groups, often using concentrated extracts instead of the whole fruit. More studies in people are needed to know for sure how much is helpful and how it works with other foods or skincare ingredients. For now, enjoying pomegranate as part of a balanced diet or skincare routine might offer some support, but it is not a miracle cure for skin problems.
Quick myth-busting: Are pomegranates really the solution to healthy skin?
Let’s be honest – no single food is a miracle cure. Here are four common myths about pomegranates and skin health:
1) Myth: pomegranates alone will give you perfect skin.
Truth: they may support healthy skin but need to be part of a balanced diet.
2) Myth: you must eat the seeds daily to see results.
Truth: variety matters more – other fruits and vegetables also provide antioxidants. Variety is key to a healthy, balanced diet.
3) Myth: drinking pomegranate juice is just as good as eating the seeds.
Truth: whole seeds give fibre and additional nutrients.
4) Myth: using pomegranate on your skin is a substitute for diet.
Truth: it can be a lovely addition, but nutrition from within matters most.
Remember: glowing skin comes from a balanced, nutrient-rich diet combined with healthy lifestyle habits.
What is the healthiest part of a pomegranate?
The seeds are the real little powerhouses, packed with fibre, antioxidants, vitamins, and flavonoids. The peel and white pith are full of benefits, too. Can you eat the skin? You can, but it’s pretty tough and bitter raw, so most people enjoy it as an extract, in tea, or as a powder instead.
Simple ways to add pomegranates to meals
Despite some of the myths about pomegranates and the limited research on what it can do for our skin, this fruit is certainly a great way to add vitamins, minerals, flavour and texture to lots of meals. Its juicy arils (seeds) can provide a refreshing contrast in rich stews, fresh salads, or creamy desserts, while pomegranate juice and molasses are prized for their tangy depth.
Here are three simple recipe ideas for using pomegranate in your meals:
Breakfast: pomegranate and Greek yoghurt bowl
Servings: 1
Prep time: 5 minutes
- Prepare the base: scoop 250ml of plain Greek yoghurt into a serving bowl.
- Add grains and seeds: sprinkle 1–2 handfuls of rolled oats over the yoghurt, then add 1–2 teaspoons of chia seeds or pumpkin seeds.
- Drizzle sweetness: drizzle 1 teaspoon of honey over the top for natural sweetness.
- Add pomegranate: scatter 2 tablespoons of pomegranate seeds over the bowl.
- Serve immediately as a nutritious breakfast, snack, or post-workout treat.
Lunch: pomegranate and chickpea wrap
Servings: 1
Prep time: 10 minutes
- Prepare the base: take a whole-wheat or multigrain wrap and lay it flat on a plate.
- Add protein: spoon in about 80 g of cooked chickpeas, either plain or lightly seasoned with salt, pepper, and a pinch of cumin or paprika.
- Add greens: layer in a handful of fresh spinach or mixed salad leaves.
- Add flavour and crunch: sprinkle in 2 tablespoons of pomegranate seeds.
- Add a creamy element: drizzle 1–2 teaspoons of yoghurt or a light tahini dressing over the filling for extra creaminess. A sprinkle of crumbled feta is also a great option.
- Wrap it up: fold in the sides and roll the wrap tightly. Slice in half if preferred, and serve immediately.
Dinner: stuffed peppers with pomegranate and couscous
Servings: 2
Prep time: 25 minutes
Cook time: 30 minutes
- Prepare the peppers: take 2 medium bell peppers (about 300 g each), slice off the tops, and remove the seeds. Lightly brush the outsides with 1 teaspoon of olive oil.
- Cook the couscous: in a small saucepan, combine 80 g of couscous with ½ teaspoon of salt and 120 ml of boiling water. Cover and leave for 5 minutes, then fluff with a fork.
- Prepare the filling: in a bowl, mix the cooked couscous with:
- 80 g cooked chickpeas
- 2 tablespoons pomegranate seeds
- 2 tablespoons finely chopped parsley or coriander
- 1 teaspoon olive oil
- ¼ teaspoon cumin
- A pinch of salt and pepper to taste
- Stuff the peppers: spoon the couscous mixture evenly into the hollowed peppers. Sprinkle an extra 1–2 tablespoons of pomegranate seeds on top for colour and added antioxidants.
- Bake: place the stuffed peppers upright in a baking dish. Cover with foil and bake at 180°C for 25–30 minutes, or until the peppers are tender.
- Serve: drizzle with 1 teaspoon of yoghurt or tahini if desired, and serve warm.
Pomegranates are more than just a seasonal treat
Pomegranates are vibrant, versatile fruits that add colour, flavour, and a touch of fun to your meals. From sweet desserts to savoury dishes, and even in snacks like energy balls, there are so many ways to enjoy them. They also have a rich cultural history, appearing in traditions, art, and cuisine around the world.
While some early studies suggest that pomegranates may support skin health and overall well-being, further research is needed to confirm these effects. For now, they are best enjoyed for their taste, texture, and the creative possibilities they bring to your kitchen.
