Health Benefits of 10 Winter Fruits and Vegetables.

Overview  

The Winter season makes people more vulnerable to infections and illnesses . One has to equip the immune system with nutrient-rich food to battle the illnesses the change in season brings. Be it winter or summer, nature won’t stop producing delicious fruits and vegetables. Every season has its specific food crops to cater to the body’s needs during that particular season. This blog is a comprehensive guide on ten fruits or veggies that help one stay healthy and fit this winter season.  

10 Winter fruits and vegetables to remain healthy.  

Winter calls for shielding oneself from infections and other ailments that the cold weather may bring. Here are some fruits and vegetables to feed oneself to stay healthy. 

1. Pineapple: Pineapple is a storehouse of Vitamin C, like all citrus fruits. Vitamin C is an essential nutrient to boost immunity and fight diseases. It also promotes iron absorption, growth and development. Pineapples also have antioxidant properties that help better function the nervous and digestive systems. The fruit has a copious  amount of manganese, copper and carbs.  

2. Pear: Pear is rich in fibre which encourages the growth of immune cells and good bacteria that assist in digestion. Pears are just over 100 calories and a healthy alternative for a weight loss diet. Pears are an excellent source of potassium, which contributes to overall heart health and lowers blood pressure. The antioxidant properties of pears help the body lessen the effects of pain and swelling due to inflammation.   

3. Papaya : Papaya is a delicious and nutritious fruit to be consumed during winter. Its antioxidant properties neutralize the free radicals in the human body, thus preventing damage to cells and diseases. This feature makes papaya a friend of cancer patients. Its anti-inflammatory powers reduce the risk of chronic inflammation and may reduce the pain and other inflammation symptoms. 

4. Broccoli : Broccoli is a crunchy green veggie that provides Vitamin K and fibre. A study on older women proved that those who included more broccoli in their diet tended to have less calcium build-up in their arteries. Calcium build-ups may lead to complications like heart disease and artery hardening. Like many fruits, broccoli also has an antioxidant property that prevents free radicals from damaging the cells and leading to various diseases. Broccoli may also reduce the risk of developing various cancers associated with the kidney, colon, breast, bladder, and stomach. 

5. Orange : Oranges are loaded with Vitamin C and other essential minerals that prevent cell damage. DNA in cells is susceptible to mutations, and there is a tendency for them to grow cancerous. Vitamin C neutralizes the free radicals, preventing this mutation. Consumption of oranges also aids in improved absorption of iron, battles anaemia, lowers blood pressure .Oranges also provide folic acid, which is essential for the division of cells. 

6. Carrots : Carrots are a low-calorie vegetable that aids in weight loss. They have high amounts of beta-carotene. The human body converts this element into Vitamin A, essential for eye health, improving immunity and bone health. Vitamin A also acts as an antioxidant and prevents damage to cells that may grow into a disease. Carrots are also associated with lowering cholesterol levels.  

7. Cranberries : Cranberries are red, round fruit with a bitter and sweet taste. They provide Vitamin C that boosts immunity to fight infections and diseases lingering around during the winter season. Cranberry is considered a superfood that protects the body from liver diseases, lowers blood pressure, and improves heart health and eyesight. Studies have also shown that cranberries reduce the risk of urinary tract infections. It is not true that cranberry juice can cure UTIs. For that, one may need to visit the healthcare provider. 

8. Pomegranate : Pomegranate is best during any season since it acts as an antioxidant. It is also a good source of Vitamin C, fibre, and Vitamin K. It’s also famous for its anti-microbial properties that increase the growth of good bacteria in the gut for better digestion. Pomegranates also work on heart health, diabetes control,etc . Recent research suggests that any fruits which are edible along with seeds provide anti-inflammatory effects. This makes pomegranate the best pick to prevent several diseases.  

9.  Kiwi : Kiwi is an oval berry with a fuzzy covering and bright green flesh. It is an excellent source of Vitamin C and Vitamin K. Both these elements help boost immunity, bone health and overall well-being. Some studies suggest that if eaten with its skin, kiwi provides 50 per cent more fibre. Due to this, one can reduce the risk of constipation and digestive issues.  

10. Grapefruit : Grapefruit is low-calorie fruit with an immense amount of nutrients like Vitamin A, Vitamin C, Magnesium, Potassium, Thiamine and many more. It contains the organic compound lycopene, which has antioxidant properties. Research suggests that grapefruits can reduce the risk of various cancers, particularly prostate cancer. It also can prevent insulin resistance and high blood sugar levels. The person who consumes more grapefruit is at less risk of developing kidney stones.  

Conclusion  

Winter is the perfect time to relax under a blanket or snuggle up with a book and a warm cup of a drink. What if one can enjoy having some winter fruits too? The drop in temperature prolongs each episode of illnesses while also making recovery  challenging. Therefore, having a strong immune system is essential for surviving the brutal winters without much suffering. So the trick is to include winter fruits in your diet regularly. Winter fruits are packed with various vitamins, plant compounds and minerals that promise good health. At the same time, sunlight will provide the essential Vitamin D. Winter fruits, particularly high in water, fibre, and antioxidants, boost immunity by fending against illnesses like the common cold, flu, and cough, which are common in chilly weather.