These Winter Fruits Are Loaded With Heath Benefits

Winter is the season to indulge in comfort foods. It’s the season for hot chocolate, warm soups, and chili with beans. Winter is also a great time to enjoy seasonal vegetables such as carrots, beets, cabbage, Brussels sprouts, spinach, parsnips, and kale.

Curiously, though, when winter hits, we rarely turn to fruits. It is summer that is associated with fresh fruits, after all. When you look closely, however, you'll realize that winter offers a tremendous variety of fruits. Additionally, you may only find these winter fruits in your grocery store for a few months of the year. 

 

Winter fruit availability varies by area and is influenced by local temperature, as well as farming practices like greenhouse and hoop house utilization. In colder climates, these techniques aid crop growth. Bananas, coconuts, and avocados are just a few year-round crops that may be grown in tropical areas near the equator. The variety of fruits available in North America is somewhat more constrained at the height of winter. Nevertheless, there are still a number of worthwhile alternatives available.

 

Why should we eat fruits in winter? 

 

When it comes to staying healthy in winter, fruits are immensely helpful. Including fruits in your diet helps support your immune system, increases your fiber intake, and packs your body with disease-fighting antioxidants. 

 

Keeping your immunity strong is essential to fighting the bitterly cold winter months. Health experts say that vitamin C is the most effective nutrient for fighting colds and illnesses and citrus fruits are replete with it. Fortunately, winter is the prime time for citrus fruits in North America, according to the U.S. Department of Agriculture (USDA)

 

Vitamin C supports the body's production of white blood cells that fight external invaders like viruses and bacteria, Harvard Health Publishing notes. Vitamin C may not prevent you from getting a cold, but it can definitely reduce the length and severity of your illness. 

 

While vitamin C-rich citrus fruits are a winter must-try, they're not the only nutritious fruits available during the season. In a previous article, we discussed some superfoods you should eat in the winter season, which included fruits like oranges and pomegranates. Here are a few more. 

 

1. Persimmons

Native to China, persimmons are now grown in several places throughout the world. California, for example, has a small harvest of these delicious fruits each winter. You’ll also find them in the "exotic fruit" section of the supermarket everywhere else in the United States during the winter months. 

 

Persimmon is a rich source of vitamin A, with 138 micrograms (mcg) in one fruit. Research suggests that vitamin A can improve immune function and aid in defending the body against infectious infections, among other things. 

 

Eating a single persimmon fruit will take care of 18% of your daily value of vitamin C, making it a worthy addition to the healthy winter fruits list. 

 

2. Cranberries

Apart from being a holiday dinner staple, cranberries are a holiday dinner staple. These antioxidant- and nutrient-rich red winter berries are also beneficial for preventing urinary tract infections (UTIs) and certain cancers. Research has shown that cranberries can help lower the risk of developing coronary artery disease and reduce cholesterol levels as well. Additionally, they’re a good source of vitamin C, with 14 mg in 1 cup of whole, raw cranberries. Sprinkle some in your morning salad to start your day on a healthy note.

 

3. Pears

Many types of common pears are available year-round in supermarkets. However, late fall and winter pears are so much sweeter and mellower. They’re also super healthy, with one medium pear packing 5.5 g of fiber. Having fiber in your diet fuels the growth of healthy bacteria in your gut, making this nutrient crucial for the health of your immune system. Additionally, fiber contributes to a feeling of fullness after a meal, which prevents overeating. The 2020–2025 Dietary Guidelines for Americans recommend 14 g of fiber for every 1,000 calories eaten. 

 

Here's another reason to eat more pears during winter: studies have shown that fibrous foods, such as pears, can help sustain a healthy weight.  

 

4. Kiwis

The delicious, tangy, green kiwi, which originated in China and is now grown in tropical regions throughout the world, is also loaded with a surprising amount of vitamin C. One kiwi fruit contains 56 mg of vitamin C, and a cup of sliced, green kiwis gives you 167 mg of vitamin C. Not many know that kiwis contain almost three times the amount of vitamin C found in oranges and strawberries. Plus, it provides a healthy amount of vitamin K in addition to potassium and vitamin E. 

 

Kiwis are available in abundance during the winter season. Consume them daily to boost your vitamin C intake and strengthen your immunity. Did we mention that you should eat the brown and fuzzy skin of a kiwi too? Research indicates that eating the skin of a kiwi can increase its fiber content by 50% and raise its vitamin E concentration by 34%!

5. Grapefruits

Grapefruit, like other citrus fruits, is normally available all year, although its peak season is from late fall to early spring. This sweet, tangy, juicy fruit is grown in the U.S. primarily in California, Texas, Florida, and Arizona. Grapefruit is another terrific source of vitamin C, with one medium-sized fruit containing 98% of your daily value for vitamin C as well as 79% of your daily value for vitamin A. It also contains lycopene, which has antioxidant properties and may play a role in reducing the risk of certain types of cancer, most notably prostate cancer, research suggests. 

 

6. Winter Melons

 

Winter melon, or ash gourd, is a mild-tasting oblong fruit that's native to South and Southeast Asia but is also available in the USA. A 100-g portion of raw ash winter melon offers 14% of your daily value for vitamin C along with 3 g of fiber. 

 

Winter melon is also rich in flavonoids and carotenes, two antioxidants that may help protect your body from cell damage and conditions such as type 2 diabetes and heart disease.

7. Kumquats

Kumquats, which resemble tiny, oblong oranges, are tangy citrus fruits with a sweet-tart flavor. Native to Asia, these delightful small fruits were eventually cultivated in North America and are most widely grown in Florida, Louisiana, Alabama, and California. 

 

Sometimes called “Winter Citrus,” this fruit is chock-full of vitamin C and dietary fiber. A 100-g serving of kumquats contains 73% of your Recommended Dietary Intake of vitamin C and 6.5 g of fiber. Kumquats are also cholesterol-free and low in fat and sodium. Additionally, this winter citrus fruit is high in water, making it a weight-loss-friendly food. 

 

During the winter months, kumquats are among the most affordable, fresh, and readily available fruits. Head over to your nearest grocery store and try them today!

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com     is my latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

 

Boost Your Health With These 7 Seasonal Superfruits

We're now at that time of year when our options for local, seasonal fruits seems to be apples or...apples. Growers of citrus fruit haven't really got a tasty crop yet, and the vast majority of what's in your local grocery store has been shipped in from a different continent, and lacks taste, quality, and nutrition. However, if you take a visit to specialist grocery stores, you can find some unique and nutritious fruits that are available at this time of year. Certain kinds of citrus and tropical fruits, which are grown somewhat locally have more antioxidants than any other fruit, so you can keep yourself healthy without having to rely on fruit flown in from a different hemisphere. Below, you can find, 7 such superfruits!

1. Kumquats

This little olive-sized citrus fruit is full of disease-fighting antioxidants, which are contained in their sweet and edible skin. A serving of five kumquats contains a fifth of your daily fiber, along with a very healthy and generous dose of vitamins A and C, and potassium. Most of America's domestic kumquats are grown in Florida and California, with the most commonly grown variety being the Nagami - which peaks between November and March. 

 

These fruits have lots of uses: slice a few up and add them to a salad, or use them in recipes instead of orange zest, or mix dried kumquats with red onion, cilantro and lime to make a great salsa. 

 

When buying kumquats at a store, look for the ones that are firm and bright orange in color, and store them at room temperature for 2 to 3 days, or in the refrigerator for up to 2 weeks.

2. Carambolas (Star Fruit)

These exotic fruits are high in vitamin C and potassium. Furthermore, they have an abundance of inflammation-lowering polyphenols, which makes them great for your heart. Most of the star fruit that you can find in stores across America come from Florida or Hawaii. 

 

The taste of this fruit has been described as somewhere between that of citrus, apple, and pear. You can eat this tasty fruit as it is, or you can add some to a fruit salad. 

 

When buying this fruit, look for firm, shiny, and evenly colored yellow fruit. Remember to handle the fruit with care as it's easily bruised. Let the fruit ripen at room temperature for a few days until they start to go brown on the edges and develop a fruity aroma (this is when they are at their sweetest), then refrigerate them for up to a week. 

 

3. Quinces

They may look like apples or pears, but quinces are a lot healthier. High in vitamin C, quinces also have an abundance of antiviral phenolic compounds that have been found to help keep the flu at bay. The quince season lasts from around September to December. You can find them at Latino, Asian, and Middle-Eastern markets, specialty grocers and farmers' markets. 

 

This fruit tastes better when cooked, so make sure to add them to a savory stew or to use them in desserts instead of apples and pears. 

 

4. Rambutans

The rambutan, also known as hairy lychee or hula berry, is a great tropical treat when summer's lychees are out of season; their season is from September to March. Rambutans have a seriously high level of the antioxidants anthocyanins and flavanoids, both of which can help reduce the risk of cardiovascular problems and chronic diseases. 

 

This fruit can usually be found in Asian and other specialty markets. This fruit is fragile and lasts for only a day or two at room temperature. If you're not going to be eating them straight away, place in a perforated bag and refrigerate. 

 

To eat this fruit, peel the skin off and pop into your mouth, or add them to a fruit platter. 

 

5. Longans

Longans are native to China, but are grown in Hawaii and across the Caribbean. It's a good idea to stock up on this fruit at this time of year as they have been known to settle upset stomachs and reduce fevers. They are also full of disease-fighting antioxidants. 

 

You can find Hawaiian grown longans in Asian markets all year round. To store, place them in a perforated plastic bag and refrigerate for a week or two. To eat, simply peel, de-seed and pop in your mouth, or add to fruit salads and desserts. 

 

6. Persimmons

This fruit is better for your heart than an apple, as it contains much higher concentrations of the dietary fiber, minerals, and phenolic compounds that help prevent atherosclerosis, a leading cause of heart disease, heart attacks, and strokes. An added bonus is that the antioxidants present in this fruit can help control diabetes and the cell damage it causes. 

 

You can use the pulp or the whole fruit in puddings, pureed in ice creams, or added to cakes and breads. They can also be used in savory dishes, such as salsas, stir-fries, and salads.

7. Asian Pears

This fruit is perfect for cold storage and they are easy to find in farmers' markets and grocery stores at this time of year. Asian pears have more fiber than other types of pears, so eating one daily is great for your heart and helps keep diabetes at bay. 

 

This fruit can be kept for a week at room temperature or 3 months in the fridge. Due to their sweet flavor and crunchy texture, Asian pears are a great addition to salads and slaws. Furthermore, they work well in place of apples in many different recipes.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement