To Add Fiber and Antioxidants to Any Meal, Try This Fall Food, Says Registered Dietitian

The easiest and perhaps tastiest way to add antioxidants to your fall meals is just a pinch.

According to one registered dietitian, just a handful of a certain richly colored, naturally sweet (and tart) fruit can give any meal a boost of healthy plant compounds and fiber. And the best way to use this ingredient is to simply add a few to any meal.

Nutrition tip of the day: Sprinkle pomegranate arils on meals to add fiber and antioxidants

“Pomegranate arils are one of my favorite ways to add antioxidants to everyday meals,” says Natalie Rizzo, registered dietitian and TODAY nutrition editor.

Tiny, gem-like pomegranate seeds are packed with healthy plant compounds to support your heart health, she says. And they add a juicy burst of flavor and color to any meal.

Why it matters

Pomegranate arils may be small, but they’re packed with nutrients that support your heart health, gut health, and more.

“These juicy little seeds contain polyphenols, plant compounds that help protect cells from oxidative stress and may support heart health,” says Rizzo. These compounds include anthocyanins, a type of plant pigment also found in blueberries and blackberries that provide antioxidant benefits.

In fact, pomegranate seeds are among the best fruits for heart health because of their anti-inflammatory compounds, and pomegranate juice is the healthiest fruit juice, some experts say.

Pomegranate seeds are “also a good source of fiber,” notes Rizzo. You’ll find almost 4 grams of fiber in half a cup of arils.

And they “add a naturally sweet and tangy flavor and satisfying crunch to foods,” she adds.

How to get started

Consider sprinkling pomegranate seeds anywhere you want a boost of natural sweetness, nutrients and color.

“I love sprinkling them on yogurt, oatmeal, salads, or roasted vegetables,” says Rizzo.