Come winter, the incidence of infections like cold, cough, and flu are on the rise. The drop in temperature not only makes healing difficult but also prolongs each episode. High immunity is, therefore, crucial to sail through the gruelling winters comfortably. Thus, adding winter fruits to your daily diet is the key. The winter season fruits pack the right nutrients that can bolster the immune system and provide adequate nutrition without the risk of weight gain.
How Winter Fruits Contribute Towards Better Health
Winter season offers a range of fruits which help you stay strong, healthy and active despite the nip in the air. Here’s how adding winter fruits to your daily diet can boost inner strength.
- High Dose of Vitamin C — Vitamin C is the most important nutrient for winter. This essential nutrient also acts as an antioxidant which not just boosts immunity but also neutralises free radicals that cause cell damage. Vitamin C also keeps skin healthy during the dry winter season.
- Abundant Vitamin A — The high dose of Vitamin A in winter fruits is a magic potion for good eye health, improved vision, cardiovascular well-being and healthy skin quality.
- Rich in Fibre — Fruits are naturally rich in dietary fibre. Dietary fibre found in winter fruits helps improve digestive and gut health. They are rich in prebiotics that acts as food for healthy gut bacteria. Adequate fibre intake also confers a feeling of fullness, cutting down on extra eating which is typical to the winter season.
- Healthy Source of Plant Compounds – Flavonoids, polyphenols, catechin, etc., are healthy plant compounds that boost brain function and decrease cognitive decline. These antioxidants also have anti-inflammatory properties that reduce the risk of chronic inflammation.
Benefits of Consuming Winter Fruits
When it comes to winter fruits, the unique composition of minerals, vitamins and plant compounds confer a range of health benefits. These are:
1. Supporting Cardiovascular Health
Winter fruits contain high amounts of potassium, magnesium and calcium. These minerals play a special role in maintaining the heartbeat and promoting heart health. Winter season fruits also help reduce cholesterol levels and regulate blood pressure, reducing the risk of heart disease.
2. Helping Reduce Cancer Risk
The antioxidants present in winter fruits fight oxidative stress, which leads to cell damage. This protects the body from several cancers.
3. Promoting Bone Health
Minerals and vitamins present in winter fruits increase the absorption of calcium in the bones. Adequate calcium in the bones signifies better bone health and reduced risk of fractures.
4. Strengthening Kidney Health
The high water content in winter fruits ensures that the body gets enough water. As the body flushes out the toxic waste easily, it improves kidney health and reduces the risk of kidney stones.
5. Aiding Weight Loss
Winter fruits have high water and fibre content. They pack very few calories. This makes it a perfect weight loss food.
6. Reducing Joint Pain
Winter fruits have high anti-inflammatory and antioxidant compounds. This helps reduce chronic inflammation, which reduces joint pain.
7. Boosting Immunity
Antioxidants found in winter fruits fight off free radicals, improving the body’s natural immunity. This reduces the risk of infections which are very common in the winter season.
Healthy Winter Fruits
Winter fruits pack abundant nutrients, which increase immunity and strengthen the body’s defence mechanism. Best winter fruits to have this season are:
1. Oranges
The sweet-sour citrus fruit is an excellent source of vitamin C. Every medium-sized orange contains about 70 mg of vitamin C, the nutrient responsible for fighting off infections, reducing cancer risk and enhancing immunity. Plant compounds like Flavonoids and Carotenoids are powerful antioxidants that protect the body from oxidative damage. The high water content in oranges helps keep the body well-hydrated.
One medium-sized orange (140 gm) contains:
- Calories – 66
- Protein – 1.3 gm
- Carbohydrates – 14.8 gm
- Sugar – 12 gm
- Fibre – 2.8 gm
- Fat – 0.2 gm
- Potassium – 237 mg
- Vitamin C – 70 mg
- Folate – 36 mcg
- Calcium – 65 mg
2. Pears
The sweet, bell-shaped fruit is a popular winter-season fruit enjoyed in India. Of its many varieties, one can pick crisp or soft pears to match the individual taste. Surprisingly, there are more than 100 known varieties of pears. The pear season in India lasts from late summer to early winter and packs a wide range of nutrients. The pear fruit is especially rich in copper and potassium, minerals that help boost immunity, regulate cholesterol metabolism and aid in muscle contraction, optimising heart function.
A medium-sized pear contains:
- Calories – 101
- Protein – 1 gm
- Carbohydrates – 27 gm
- Fibre – 6 gm
- Vitamin C – 10.8 mg
- Vitamin K – 7.2 mcg
- Potassium – 188 mg
- Copper – 144 mg
3. Pomegranate
A pomegranate, the round, red fruit with densely packed juicy edible seeds called arils, is a storehouse of minerals and nutrients. Typically harvested in the cold winter months, pomegranate gets its red vibrant colour from polyphenols, plant compounds that are powerful antioxidants that help remove free radicals and protect cells from damage.
One average-sized pomegranate fruit weighing about 280 gm contains:
- Calories – 234
- Protein – 4.7 gm
- Fat – 3.3 gm
- Carbohydrates – 52 gm
- Sugar – 38.6 gm
- Fibre – 11.3 gm
- Calcium – 28.2 gm
- Iron – 0.85 mg
- Magnesium – 33.8 mg
- Phosphorus – 102 mg
- Potassium – 611 mg
- Vitamin C – 28.8 mg
- Folate – 107 mcg
4. Banana
Although bananas are an all-season fruit, their benefits are typically far-reaching in winter. Adding bananas to your list of winter fruits will provide adequate amounts of potassium, an important electrolyte that is responsible for regulating heartbeat and muscle contraction. Potassium is also important for maintaining water balance in the cells. Bananas are also rich in other plant compounds like dopamine and catechin, healthy antioxidants.
One medium-sized banana (100 gm) contains:
- Calories – 89
- Water – 75%
- Proteins – 1.1 gm
- Carbohydrates – 22.8 gm
- Sugar – 12.2 gm
- Fibre – 2.6 gm
- Fat – 0.3 gm
- Vitamin B6 – 0.56 mg
- Vitamin C – 8.7 mg
- Potassium – 358 mg
- Manganese – 0.32 mg
- Copper – 90 mcg
5. Apples
Apples are one of the most popular winter fruits. The crispy, juicy apples vary in colour and size. But each variety of winter fruit contains lots of fibre, vitamin C and various antioxidants. Despite a rich dose of carbohydrates, the fruit contains high amounts of simple sugars like fructose, sucrose, and glucose and has a low glycemic index. Apples are typically rich in plant compounds namely, quercetin, catechin, anthocyanin, and chlorogenic acid which are potent antioxidants.
Every 100 gm serving of unpeeled apples contains:
- Calories – 52
- Water – 82 %
- Protein – 0.3 gm
- Carbohydrates – 13.8 gm
- Sugar – 10.4 gm
- Fibre – 2.4 gm
- Fat – 0.2 gm
- Vitamin C – 4.6 mg
- Vitamin A – 54 IU
- Vitamin K – 5 mcg
- Potassium – 107 mg
- Phosphorus – 10 mg
6. Kiwi Fruit
The bright green fleshy fruit with brown skin, Kiwis are a healthy and flavourful winter season fruit. With high amounts of Vitamin C, and potassium along with Vitamins E and K, kiwis are one of the perfect winter fruits to fight off the winter cold. Its unique nutrition formula makes it a powerful immunity booster.
Every 100 gm green Kiwi fruit contains:
- Calories – 64
- Carbohydrates – 14 gm
- Fibre – 3 gm
- Fat – 0.4 gm
- Protein – 1 gm
- Vitamin C – 74.7 mg
- Vitamin E – 1.35 mg
- Vitamin K – 40.8 mcg
- Folate – 28 mcg
- Copper – 135 mcg
- Potassium – 188 mg
- Magnesium – 16.8 mg
7. Pineapple
The pineapple is a large tropical fruit with spiky, tough skin. The inside of the pineapple is a sweet, juicy edible fruit which can be baked, grilled or consumed raw. The fruit contains large amounts of nutrients, antioxidants and plant compounds that reduce inflammation and help improve digestion and immunity. The rich amounts of vitamins and minerals help in the regulation of blood sugar.
Every serving of 165 gm pineapple chunks contains:
- Calories – 83
- Fat – 1.7 gm
- Protein – 1 gm
- Carbohydrates – 21.6 gm
- Fibre – 2.3 gm
- Vitamin C – 80 mg
- Manganese – 2.5 mg
- Vitamin B6 – 0.187 mg
- Copper – 180 mcg
- Thiamine – 0.13 mg
- Folate – 28 mcg
- Potassium – 188 mg
- Magnesium – 21 mg
- Niacin – 0.8 mg
- Pantothenic acid – 0.35 mg
- Riboflavin – 0.5 mg
- Iron – 0.5 mg
Conclusion
Winter is the time to sit back and enjoy the warmth of the sun. Grabbing onto winter fruits during this time only doubles the benefits. While sunlight will give you the much-required Vitamin D, winter-season fruits pack a plethora of vitamins, minerals, and plant compounds that promise good health. Especially rich in water, fibre, and antioxidants, the winter fruits help increase immunity, warding off infections like cold, flu, and cough – manifestations of the dipping temperatures.
Frequently Asked Question About Winter Fruits
