eat-these-winter-fruits-to-boost-health-and-immunity

Some fruits are less available during the winter months compared to summer, but there are still plenty of tasty citrus and other fruits that are in season and loaded with essential nutrients to help us stay healthy during the colder times of the year.

 

Grapefruit

 

Leading the list is the delicious and refreshing grapefruit. This seasonal fruit begins to ripen in January and is filled with beneficial nutrients and plant compounds, including lycopene, which have antioxidant properties. These antioxidants may help shield cells from damage caused by unstable molecules known as free radicals.

 

Research over several decades suggests that consuming higher amounts of antioxidant-rich foods may help protect against various diseases.

 

Grapefruit is also a great source of vitamin C, which strengthens the immune system, supports bone health, and aids in faster injury recovery. Additionally, it contains beta-carotene, which the body converts into vitamin A for maintaining healthy skin, vision, and immune function, as noted by the National Library of Medicine.

 

Moreover, grapefruits have dietary fibre, particularly pectin, which supports digestion and can enhance metabolic rates.

 

Another plus? Grapefruit contains salicylic acid, which can assist in breaking down inorganic calcium in the body and may alleviate arthritis symptoms.

 

Pears

 

Pears provide a good amount of vitamin C and also includes potassium, vitamin K, copper, magnesium, and several B vitamins. They are also an excellent source of fibre, which helps keep the digestive system regular.

 

Pears, especially those with colourful skins, are rich in phytonutrients, such as flavonoids, which help reduce inflammation by neutralising free radicals that can lead to chronic diseases like heart disease and cancer.

 

Although pears contain natural sugars, their high fibre content helps prevent spikes in blood sugar, making them an ideal on-the-go snack for those with diabetes. Their low glycemic index keeps you feeling full longer after eating.

 

Pomegranates

 

Often considered a goddess among fruits, the pomegranate is recognised for its rich health benefits, including numerous antioxidants and potential cancer prevention properties. Including pomegranates in your winter diet allows you to enjoy their delicious sweet-sour flavour and health advantages. For convenience, you can sip pomegranate juice when you're busy.

 

The vibrant red colour of pomegranate seeds comes from polyphenols, which are strong antioxidants. Pomegranate juice offers higher antioxidant levels than most other fruit juices, surpassing even red wine and green tea in this regard. The antioxidants in pomegranate juice help remove free radicals, protect cells from damage, and reduce inflammation.

 

Additionally, pomegranate juice aids digestion by easing gut inflammation and enhancing overall gastrointestinal health, making it beneficial for conditions like Crohn’s disease and ulcerative colitis. It may help mitigate inflammation throughout the body, according to health experts.

 

The flavonols found in pomegranate juice may also block inflammation that leads to osteoarthritis and joint damage.

 

Furthermore, a single serving of pomegranate juice provides more than 40 per cent of the daily requirement for vitamin C.

 

Oranges

 

No winter fruit list would be complete without oranges. Oranges, along with other citrus fruits, should be a top choice for snacks. While not exclusively a winter crop, they are always available and are an excellent source of vitamin C, a powerful antioxidant that protects cells from damage.

 

Additionally, certain orange juices are fortified with vitamin D in addition to other nutrients found in citrus, such as fibre, folic acid, potassium, and calcium.

 

Mandarin oranges, tangerines, tangelos, and clementines are also great snacks between meals.

 

Bananas

 

Inexpensive and seemingly available all year round, bananas are a fantastic source of potassium, an essential mineral and electrolyte that helps send electrical signals for heartbeats and muscle contractions.

 

Potassium is crucial for maintaining fluid balance in cells and counteracting the effects of excessive sodium intake, according to Harvard University’s School of Public Health.

 

Bananas also provide vitamin B-6, which aids in cell development, along with magnesium, fibre, and manganese.

 

One medium-ripe banana contains about 110 calories.

 

Persimmons

 

The persimmon is a fruit that may not be widely recognised throughout the year, but it's worth familiarising yourself with this superfood quickly. This small, tomato-like fruit is beneficial for heart health, promoting a well-functioning digestive system, and enhancing vision. Plus, they taste great and can be incorporated into various recipes.

 

There are different types of persimmons, varying in size, flavour, and colour. In US supermarkets, you'll commonly encounter the Asian varieties called fuyu and hachiya.

 

When ripe, their thin skin turns a translucent orange, and the flesh becomes soft and jelly-like. Astringent varieties are often utilised in baking or can be preserved, and they can be dried to create the Japanese delicacy known as hoshigaki.

 

Persimmons are rich in essential vitamins and minerals, such as vitamins A, C, and B, as well as potassium and manganese.

 

Guava

 

For fans of guava, also known as amrood, there's no limit to how much you can enjoy this fruit during the winter months.

 

For those with diabetes, heart issues, obesity, or metabolic syndrome, winter guava offers a variety of health benefits.

 

Guavas are packed with fibre, vitamin C, protein, antioxidants, magnesium, and healthy carbohydrates.

 

They contain minimal sugar and sodium, making them a safer choice for individuals with diabetes and hypertension when consumed in moderation.

 

Rich in magnesium, guavas are a fantastic way to alleviate stress. Regularly eating guava can help combat winter blues and promote relaxation. Additionally, since constipation often arises from low fibre intake, incorporating guava into your winter diet can help maintain digestive health due to its high fibre content.