Winter makes people more susceptible to illnesses and infections. To combat the seasonal illnesses, one must feed their immune system nutrient-rich foods. Nature will continue to produce delicious fruits and veggies, whether it’s winter or summer. Each season has its own specific food crops that cater to the needs of the body during that season. This blog provides a guide to ten fruits and vegetables that can help you stay fit and healthy this winter.
Winter Fruits and Vegetables to Stay Healthy
In the winter, it is important to protect yourself from cold-related illnesses and infections. To stay healthy, here are some fruits to eat.
1. Pineapple
Pineapple, along with all citrus fruits, is rich in Vitamin C. Vitamin C boosts immunity and helps fight disease. Iron absorption, growth, and development are also promoted by vitamin C. Pineapples have antioxidant properties which help to improve the function of the nervous system and digestive system. The fruit is rich in manganese and copper, as well as carbs.
2. Pear
Pears are rich in fibre, which promotes the growth and development of good bacteria for digestion. Pears have just over 100 calories, making them a good option for weight loss. Pears contain potassium which is good for the heart and helps to lower blood pressure. Pears’ antioxidant properties help reduce the body’s pain and swelling caused by inflammation.
3. Papaya
The papaya fruit is delicious and nutritious. It’s best to eat it during the winter. Its antioxidant properties neutralize free radicals, preventing cell damage and disease. It is because of this feature that papayas are a good friend to cancer patients. Its anti-inflammatory properties reduce the risk for chronic inflammation, and may also reduce pain and other symptoms of inflammation.
4. Broccoli
Broccoli, a green crunchy vegetable that is rich in Vitamin K and fibre. In a study of older women, it was found that those who ate more broccoli had less calcium in their arteries. Calcium buildup can lead to heart disease or artery hardening. As with many fruits, broccoli has antioxidant properties that protect cells from free radicals and other diseases. Broccoli can also lower the risk of cancers in the bladder, kidney, colon and breast.
5. Orange
Oranges contain Vitamin C, and other minerals essential to preventing cell damage. DNA in cells can be mutated, which increases their tendency to become cancerous. Vitamin C neutralizes free radicals and prevents this mutation. Oranges help to improve iron absorption, fight anaemia and lower blood pressure. They also contain folic acids, which are essential for cell division.
6. Carrots
Carrots help you lose weight. Beta-carotene is abundant in carrots. This element is converted by the human body into Vitamin A. Vitamin A is essential for eye and bone health. Vitamin A is also an antioxidant that protects cells from damage and disease. Carrots may also help lower cholesterol levels.
7. Cranberries
Cranberries have a sweet and bitter taste. They are a red round fruit. Vitamin C boosts the immune system to combat infections and diseases that are prevalent during winter. Cranberry is a superfood which protects against liver disease, lowers blood-pressure, improves eye health, and heart health. Studies also show that cranberries can reduce the risk for urinary tract infection. It’s not true that cranberry-juice can cure UTIs. You may need to consult a healthcare provider for this.
8. Pomegranate
Pomegranate can be consumed in any season because it is an antioxidant. Pomegranate is a great source of Vitamin C and fibre. Pomegranates are also good for heart health and diabetes. Recent research has shown that fruits with seeds and eatable fruits have anti-inflammatory properties. The pomegranate is the best choice to prevent many diseases.
9. Kiwi
Kiwi is a bright green oval berry that has a fuzzy cover. Vitamin C and Vitamin K are both found in kiwi, and they help to boost immunity and bone health. Several studies have shown that eating kiwi with the skin provides 50% more fibre. This can help reduce constipation, digestive problems and other issues.
10. Grapefruit
Grapefruit contains a lot of nutrients, including Vitamin A, Vitamin C and Magnesium. It contains lycopene which is an organic compound with antioxidant properties. Grapefruits may reduce the risk for cancer, especially prostate cancer. Also, it can help prevent insulin resistance and high levels of blood sugar. Grapefruit consumption reduces the risk of kidney stones.
Conclusion
Winter is a great time to curl up under a cozy blanket with a good book and a hot drink. Winter fruits are also delicious. Dropping temperatures prolong each illness episode and make recovery difficult. A strong immune system will help you to survive the harsh winters. The trick is to regularly include winter fruits into your diet. Winter fruits contain a variety of vitamins, minerals and plant compounds that are good for your health. Winter fruits are high in antioxidants and fibre and contain Vitamin D. They also boost immunity and fight common illnesses such as colds, flu and coughs.