8 Best Winter Fruits That Will Help You Stay Healthy

8 Best Winter Fruits That Will Help You Stay Healthy

You don’t necessarily want to eat fruit this time of year, but it can boost your immune system and help you maintain a healthy weight.

You may be surprised to learn that pineapple is a seasonal fruit in Europe. When winter hits, you may find yourself reaching for winter squash and other hearty vegetables. But don’t forget the fruit. It’s important to make room for them in your diet because the nutrients in these fruits support your immune system and your overall health, not to mention a healthy weight.

Fruits rich in vitamin C

When it comes to immunity, vitamin C is a star nutrient for fighting colds and winter illnesses, and citrus fruits are full of it. Vitamin C is a powerful, evidence-based, well-researched, and very well-researched antiviral. To get the most benefits, past research suggests that whole foods containing vitamin C are preferred over vitamin C (ascorbic acid) supplements. Also, spread your vitamin C-containing foods throughout the day because this vitamin is water-soluble, meaning your body will flush out any excess of this nutrient.

Vitamin C helps the body produce white blood cells, the warrior cells of the immune system. These cells attack foreign invaders such as viruses and bacteria. And while vitamin C won’t prevent you from catching a cold, it can shorten the duration and severity of your illness. So it could prevent your simple sniffles from developing into something more serious, like bronchitis or pneumonia. While vitamin C-rich citrus fruits may be a winter staple, they’re not the only nutritious fruit the season has to offer. Here are the eight best fruits to eat in winter.

1 Pears for high fiber content

One pear provides 5.58 grams (g) of fiber, making it a good source of this nutrient. Fiber is important for the immune system because it promotes the growth of good bacteria. The more fiber you consume, the more you increase your immune cell population. What’s more, fibrous foods, including pears, may independently help promote a healthy weight, as found in a randomized controlled trial published in October 2019 in the Journal of Nutrition. Fiber promotes satiety, which can prevent overeating.

2 Pineapple, like citrus fruits, is an excellent source of vitamin C with 78.9 milligrams (mg) in 1 cup. This tropical fruit also has other health benefits, including disease-fighting anti-inflammatory and antioxidant activity and benefits for the nervous and digestive systems, according to a September 2020 analysis published in Food Research International.

3 Cranberry

The basis of the festive dinner is not only festive, but also nutritious. According to a study published in Advances in Nutrition, cranberries may help lower cholesterol levels as well as the risk of coronary heart disease. They are also a good source of vitamin C with 14 mg in a cup of whole raw cranberries. A sprinkling of cranberries is a great way to liven up salads.

4 Khaki

This Asian fruit is a good source of vitamin A, with 138 micrograms (mcg) in one fruit. Vitamin A may improve immune function and help protect the body from infectious diseases, according to a review published in September 2018 in the Journal of Clinical Medicine. “It’s important for our barrier immunity, which is the lining of our throat and lungs.

5 oranges

One orange contains almost 82 mg of vitamin C, making it an excellent source of this vitamin. But don’t try to replace real fruit juice with brick juice. It is best to eat the whole fruit as the juice usually contains added sugar and essential nutrients such as fibre. With 3.6g, an orange is a good source of fiber, so you won’t want to miss out. Pro tip: If you’re not a fan of oranges, try tangerines or clementines, which are nutritionally similar.

6 Grapefruit

Grapefruit is another excellent source of vitamin C, half a raw grapefruit contains 43.7 mg. Grapefruit also contains lycopene, which has antioxidant properties and may play a role in reducing the risk of some types of cancer, including prostate cancer, according to a study published in Oncology.

7 Pomegranate

A cup of this festive red fruit is an excellent source of fiber (7g) and a good source of vitamin C (17.8mg). Pomegranate is also rich in vitamin K, with 28.7 mcg in one cup. Vitamin K helps blood clot and supports healthy bones in the body, according to the NIH.

8 Kiwis

One kiwi contains 56 mg of vitamin C, making it an excellent source of this vitamin. Have a kiwi for breakfast. It’s a great way to get some vitamin C and boost your immune system at the start of the day. Kiwi is also an excellent source of vitamin K with 30.2 mcg per fruit. Interesting fact: Contrary to popular belief, you can enjoy this fruit with the skin on. You can do this to increase the health benefits even more: The skin will increase its fiber content by 50%.

* Presse Santé strives to convey knowledge about health in a language accessible to all. IN NO CIRCUMSTANCES can the information provided replace the advice of a medical professional.

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