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 might be surprised to learn that in Europe, pineapples are a seasonal fruit during the winter. When winter comes, you can enjoy 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 key 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-studied antiviral. To get the most benefits, previous studies suggest that vitamin C (ascorbic acid) supplements are preferred over healthy foods that contain vitamin C. Also, be sure to spread your vitamin C-rich foods throughout the day, as this vitamin is water-soluble, meaning your body will eliminate any excess of this nutrient.
Vitamin C helps the body produce white blood cells, the military cells of the immune system. These cells attack foreign invaders such as viruses and bacteria. And while vitamin C doesn’t prevent colds, it can reduce the duration and severity of the illness. Therefore, it can prevent your simple sniffles from developing into something more serious, such as bronchitis or pneumonia. While vitamin C-rich citrus fruits may be the highlight of winter, they’re not the only nutritious fruits the season has to offer. Here are the eight best fruits to eat in winter.
1 Pears for their high fiber content
One pear contains 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 boost your immune cell population. Additionally, high-fiber foods, including pears, may independently help maintain a healthy weight, according to a randomized controlled trial published in 2019. in the Journal of Nutrition in October. Fiber promotes satiety, which can prevent overeating.
2 Pineapples, like citrus fruits, are an excellent source of vitamin C, with 78.9 milligrams (mg) in 1 cup. Based on the 2020 September. According to an analysis published by Food Research International, this tropical fruit has other health benefits, including disease-fighting, anti-inflammatory and antioxidant effects, and benefits for the nervous and digestive systems.
The main festive dinner is not only festive, but also nutritious. According to a study published in Advances in Nutrition, cranberries may help lower cholesterol and the risk of coronary heart disease. They are also a good source of vitamin C, with 14 mg per cup of whole, raw cranberries. A sprinkling of cranberries is a great way to liven up a salad.
According to a review published in 2018 September in the Journal of Clinical Medicine, this Asian fruit is a good source of vitamin A. One fruit contains 138 micrograms (mcg). Vitamin A can improve immune function and help protect the body against infectious diseases. “It’s important for our barrier immunity, which is the lining of our throat and lungs.
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’s best to eat the whole fruit because the juice usually contains added sugar and key nutrients like fiber. Oranges are a good source of fiber with 3.6g, so you won’t want to miss it. Pro tip: If you’re not a fan of oranges, try tangerines or clementines, which have similar nutritional value.
Grapefruit is another great source of vitamin C, with 43.7 mg in half a raw grapefruit. Grapefruit also contains lycopene, which has antioxidant properties and may reduce the risk of certain types of cancer, including prostate cancer, according to a study published in Oncology.
A cup of this festive red fruit is a great source of fiber (7g) and a good source of vitamin C (17.8mg). Pomegranates are also rich in vitamin K, with 28.7 mcg per cup. According to the NIH, vitamin K helps blood clot and promotes healthy bones in the body.
One kiwi contains 56 mg of vitamin C, making it an excellent source of this vitamin. Eat kiwi for breakfast. It’s a great way to add vitamin C and boost your immune system early in the day. Kiwifruit is also an excellent source of vitamin K, with 30.2 mcg per fruit. Fun 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 increases the fiber content by 50%.
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