There are a variety of fruits for picking this winter. Here's a look at some of the best and how they can help you stay healthy. Some fruits are not as plentiful in the winter months as they are in the summer, but here are some delicious citrus fruits and other fruits that are seasonal and full of essential nutrients that we need to maintain our body.
It wouldn't be a strong list of winter fruits without oranges. You'll want to make oranges, and any citrus product for that matter, your favorite snack. Oranges, although not necessarily a winter crop, are always available and always a good choice because they are a source of vitamin C. Vitamin C is a water-soluble antioxidant that prevents cell damage.
In addition, vitamin D is used to fortify some orange juice in addition to the other nutrients you get from pure citrus fruits: fiber, folic acid, potassium, and calcium. Cousins oranges, tangerines, tangerines, tangelos and clementines are also good - as a snack or between regular meals.
Goddess among fruits, the pomegranate is known for its legendary origin, but also for its many health benefits from tons of antioxidants to prevent certain cancers. Add pomegranate seeds to your winter diet and enjoy the health benefits and delicious taste of each fruit. You can have a glass of pomegranate water if you go this winter.
Pomegranates get their bright red color from polyphenols, which are powerful antioxidants. Pomegranate juice has higher levels of antioxidants than most other fruit juices. It also has three times more antioxidants than red wine and green tea.
The antioxidants in pomegranate juice can help neutralize free radicals, protect cells from damage, and reduce inflammation, according to the NIH. The drink can aid digestion by reducing inflammation in the gut and improving overall gut health. Because of this, it can be beneficial for people with Crohn's disease, ulcerative colitis and other inflammatory bowel diseases. According to health experts, it can help reduce inflammation in the body and prevent stress and oxidative damage.
The flavonols in pomegranate juice can help prevent inflammation that causes arthritis and cartilage damage. In addition, the juice of just one pomegranate contains more than 40% of your daily vitamin C needs. Vitamin C can degrade when pasteurized, so opt for home-made or fresh pomegranate juice to get the best benefits. Also, pomegranate juice is a good source of folate, potassium, and vitamins K and E.
Look for firm fruit with shiny golden skin. Avoid fruits that look mushy or give off gray smoke when gently pressed.
Rich in antioxidants and nutrients, cranberries are a small food that packs a lot of punch. You can use the cranberries served during Thanksgiving as a stepping stone to include this winter fruit in your diet at least once a week.
Being rich in antioxidants, cranberries can help prevent some cancers, heart disease and inflammation, according to health experts. In fact, a study found that out of 20 common fruits, cranberries have the highest levels of phenols, a type of antioxidant. Other antioxidants found in cranberries include quercetin, myricetin, peonidin, and ursolic acid. Like other citrus fruits, they also contain vitamin C, K and potassium.
In addition, cranberries are high in anthocyanins, the compounds that give cranberries their dark red color. Studies have shown that they can have anti-cancer and anti-inflammatory effects.
Rounding out the fruit list is the delicious and sweet grapefruit. This season's fruit ripens in January and is full of beneficial properties, protective properties and plant compounds that have health-promoting properties, including lycopene. This means that they can help protect cells from damage caused by unstable molecules called free radicals. All fruits are rich in antioxidants, and decades of nutritional research suggest that eating large amounts of antioxidant-rich foods can help protect against disease, according to the National Institutes of Health. said.
Grapefruit is also a good source of vitamin C, which helps boost the immune system, strengthens your bones and heals wounds faster, and beta-carotene, which is metabolized in the body. to be converted into vitamin A to support the immune system, the skin and the skin. vision health, among others, according to the National Library of Medicine. In addition, its dietary fiber, called pectin, promotes better digestion, and it is believed that grapefruit in general speeds up metabolism.
Another benefit? Grapes contain salicylic acid, which helps break down inorganic calcium in the body and reduce arthritis symptoms. Some people may avoid grapefruit because of its tartness and taste. But there are many creative ways to prepare and enjoy this nutritious winter fruit. There is no shortage of recipe ideas to take advantage of its nutritional value: citrus Slices of grapes and oranges and mint, grapefruit spritzer, or throw it in avocado for a watercress salad, are just a few. ideas suggested by Prevention.
It can only be covered with sugar to make it sweeter. Cottage cheese is also a great shade.
Half a pear is a good source of vitamin C. This fruit also contains potassium, vitamin K, copper, magnesium, and B vitamins, according to the USDA Nutrient Database. They are also a great source of fiber, which helps keep your bowels regular.
Pears, especially those with skin, provide phytonutrients or natural plant chemicals, such as flavonoids. These compounds are known to help reduce inflammation by neutralizing free radicals, which can damage cells and cause chronic diseases such as heart disease and cancer.
And although pears contain normal sugar, the high content of fiber ensures that your blood sugar will not rise after eating one, making it a good food for people with diabetes. Plus, their low glycemic index means you won't be hungry the minute you eat. Bananas
Expensive and as always available in season, bananas are a good source of potassium, an essential mineral and electrolyte in the body that carries small electrical charges that make nerve cells send signals. symptoms of heart palpitations and muscle spasms.
Potassium is also needed to maintain a healthy water balance in cells and neutralize the effects of excessive sodium intake, according to the Harvard University School of Public Health. Bananas are also high in vitamin B-6, which helps strengthen and build cells, magnesium, fiber, and manganese.
One serving, or one ripe banana, provides about 110 calories. Don't like bananas? You still get their health benefits by making bananas delicious by mixing one, any size, with yogurt, tomatoes, a tablespoon of walnuts or almonds, and a little orange juice. You can even chop it up and combine it with other winter fruits on this list to make a delicious fruit bowl.
The next time you're at the grocery store, try pineapple, a large, warm fruit with a tough skin, colorful and sweet inside. Pineapple is full of vitamin C and manganese, nutrients that help build bones and regulate blood sugar.
Pineapple is full of vitamins A, B6, E, and K, calcium, folate, iron, magnesium, phosphorus, potassium, and zinc. In some cultures, pineapple is a medicinal plant. This is because it contains a substance called bromelain that can reduce inflammation. At the store, look for pineapples that are heavy for their size. There should be no soft spots and dark eyes. Ripe pineapple will be fragrant at the end.
The Chinese gooseberry is a brown, seedless, egg-shaped fruit with green flesh. Kiwis are delicious, healthy and unique.
You may know oranges for their vitamin C and bananas for their potassium content, but kiwifruit trumps them both and provides more vitamins E and K. Toss a few seeds in your basket to beat the cold. One kiwi provides about 80% of an adult's daily vitamin C needs, according to the Harvard School of Public Health. It is also a good source of fiber, potassium and vitamin K.
Although the kiwi fruit is edible, you can choose to remove it or cut the fruit in half and remove the flesh. You can throw kiwis and any winter fruit on this list into the blender for a good smoothie: Harvard experts also recommend trying a "green" smoothie made from a combination of kiwi, spinach, apple and pear.
The old saying "an apple a day keeps the doctor away" is not far from the truth. Apples are considered a superfood because they contain so many nutrients that it seems impossible that a small fruit can help so much, but it does. It's no wonder there are thousands of varieties around the world, from gala and granny smith to McIntosh and cosmic crisp to Golden Delicious.
With B vitamins, which maintain red blood cell count, and antioxidants, which help prevent disease, apples can keep you from going to the doctor this winter. Apples are rich in quercetin and pectin, both of which are known to have many health benefits. Quercetin is a flavonoid, a type of natural plant chemical that has antioxidant and anti-inflammatory properties, while pectin is a type of soluble fiber that can help prevent constipation, according to the Harvard School of Public Health. It is best to eat the apple whole because discarding the skin removes most of the fiber and most of the flavonoids.
The key, as with anything you eat, is moderation. Make sure you follow your daily routine, starting with this list of fruits, to keep your body strong this winter. Adding some or all of the cold fruits from this list to your daily diet can have many health benefits. In no time, your immune system will fight the cold like a runner, and you'll feel better.