Why & How You Should Enjoy Pomegranates This Fall, From An RD

Though the most notorious seasonal fall fruit is probably apples, there's another round red fruit that you should be picking up in stores this season. We've talked about why this unique fruit is a powerhouse for promoting smooth skin, but that's not the only thing it's good for—there's actually lots of reasons to toss some pomegranate seeds into your meals this month (and beyond).

How do pomegranate seeds benefit the gut? That's twofold: First, some of those aforementioned compounds are used in metabolic processes by the microbiota of the colon. But pomegranate seeds are also a good source of prebiotic fiber: "Fiber from the seeds contributes to gut health by serving as a prebiotic (food for probiotic, live gut-friendly bacteria) and providing the necessary bulk to keep the bowel movement regular and optimize digestive health," says Davar.

"Anthocyanins in the pomegranate play a major role as a functional food component," she explains. "These water-soluble plant pigments belong to the family of flavonoids and are responsible for the color of the fruit and its juice." Because they're what color the fruit is inside the peel, these antioxidants are also present in the juice of the fruit (though you'll miss out on the prebiotics).

"One of my favorites, Georgian cuisine, boasts a variety of recipes using pomegranates for meat marinades," she shares, "and as an ingredient in meals such as eggplant rolls with walnuts and pomegranate, pomegranate chicken, or roasted pomegranate salmon."

Many of the seasonal fruits and veggies of the fall season are packed with nutrients—including, luckily, some immune-supporting benefits in foods like pumpkin, sweet potatoes, and beets. If you think you're all pumpkin-ed out, we hear you: But maybe consider trying these pumpkin-powered recipes before you quit it entirely.