If you’re conscious about your seasonal diet, you already know that winter diets need plenty of fruits. Quintessential winter fruits, such as oranges and grapefruits are rich in vitamin C, which supports the immune system during the winter when the risk of colds, flu, and other illnesses is higher. It’s common knowledge that fruits have vitamins and minerals, but many fruits are loaded with antioxidants that help combat oxidative stress and inflammation in the body.
Antioxidants play a role in protecting cells from damage caused by free radicals, and this can be particularly relevant during winter when environmental stressors may increase. Exploring seasonal fruits like pomegranates, strawberries, mosambi etc is a great idea because they are not locally available all year and also offer a ton of health benefits. Here are 6 fruits you should explore this summer
Orange
Orange is the most versatile seasonal fruit; from cocktails to desserts and salads, it can be used anywhere. Oranges are particularly beneficial during the winter for several reasons. Firstly, they are an abundant source of vitamin C, a crucial nutrient known for its immune-boosting properties which help the body stay protected from seasonal illnesses.
Oranges also offer a natural burst of energy and hydration. The juicy and succulent texture of oranges also helps combat winter dryness, providing a hydrating and nourishing experience for the body. In fact, the vibrant colour of oranges signifies their rich content of antioxidants, which play a role in protecting cells from damage caused by free radicals which also has a role to play in overall health and well-being.
Custard Apple (Sitaphal)
Custard apple is one of the most sought-after seasonal produce. Also known as sitaphal or sugar apples, they are typically in season during the winter months and are a good source of essential nutrients, including vitamin C, vitamin B6, potassium, magnesium, and dietary fibre. These nutrients are vital for maintaining overall health and well-being.
The high vitamin C content in custard apples gives the fruit some immune-boosting properties and can help strengthen your immune system. Custard apples contain natural sugars, which is particularly beneficial during the winter when the body may need an extra boost to combat the cold weather.
Pomegranates (Anar)
Pomegranate usually grows between September and December and besides seasonal benefits, it also has a ton of positive effects on the heart. It may help lower blood pressure, reduce cholesterol levels, and improve overall cardiovascular function. They are a potent source of vitamin C, which supports the immune system. Pomegranates are also packed with antioxidants, including polyphenols and anthocyanins which help combat oxidative stress during winter when environmental factors and seasonal changes may contribute to increased stress on the body.
Moreover, pomegranate seeds are a good source of dietary fibre, an essential component for digestive health, which also prevents constipation, and helps you to maintain a healthy gut.
Gooseberry (Amla)
This winter superfood can be consumed raw or cooked; most people take amla in juice form or in powder form. But it can also be fried or pickled or used to make morabba. Amla is renowned for its exceptionally high vitamin C content and also contains various bioactive compounds that contribute to its immune-boosting properties. Regular consumption may enhance the body's ability to fight infections and illnesses. Amla has often been used to support respiratory health. Its anti-inflammatory properties may help alleviate symptoms of respiratory conditions, which often get worse during winter.
The antioxidants and vitamin C in amla also contribute to maintaining healthy skin since amla consumption may support skin health by providing hydration and combating oxidative damage.
Sapota (Chikoo)
A popular fruit during winter, sapota is a good source of natural sugars and also contains vitamins, minerals, and antioxidants. The energy boost it offers can help keep you more functional during winter. Sapota is a nutrient-dense fruit, containing essential vitamins and minerals. It is a good source of vitamin A, vitamin C, vitamin E, and minerals like potassium, copper, and iron, contributing to overall nutritional intake.
Since it is also rich in dietary fiber it promotes digestive health and prevents constipation. The potassium content in sapota contributes to heart health by helping regulate blood pressure. The fruit also has copper which is essential for the maintenance of strong and healthy bones.
Sweet Lime (Mosambi)
Most people don’t know this but despite being acidic in taste, Mosambi has an alkalizing effect on the body which can help maintain the body's pH balance. It has plenty of antioxidants and it’s an excellent source of vitamin C. The high vitamin C content in Mosambi stimulates the production of white blood cells, which are essential for the proper functioning of the immune system and help the body defend against infections and illnesses. Mosambi contains dietary fibre, which is beneficial for digestive health and prevents constipation, promotes regular bowel movements, and supports a healthy gut. You can consume it raw and also use it to make juices or drinks and use it in salads