Eat Right: 8 fruits to eat this season

Fruits are an important part of a healthy diet for many reasons. They are low in calories, fat, and sodium, and they are a good source of essential nutrients, including vitamins, minerals, fiber, and antioxidants. We all know that they are an excellent source of vitamins A, C, and E. Vitamin A is important for healthy vision, skin, and immune function. Vitamin C is important for collagen production, wound healing, and immune function. Vitamin E is an antioxidant that helps protect cells from damage.

Fruits are also a good source of minerals, such as potassium, magnesium, and folate. Potassium is important for blood pressure control and muscle function. Magnesium is important for bone health, energy production, and muscle relaxation.

Fruits can also help you

·         Maintain a healthy weight: They are low in calories and fat, so they can help you feel full without adding a lot of calories to your diet.

·         Boost your energy levels: These are a good source of natural sugars, which can provide your body with quick energy.

·         Improve your skin and hair: The vitamins and antioxidants in fruits can help keep your skin healthy and glowing, and your hair strong and shiny.

·         Reduce your risk of chronic diseases: Eating a diet rich in fruits can help reduce your risk of heart disease, stroke, cancer, and diabetes.

“Every time we discuss a balanced and nutritious diet, there’s always an emphasis on consuming a variety of fruits. This is because these items offer numerous health benefits along with their added advantage of adding to the colour pallet of our eating plate. A bowl of fruit salad with seasonal colorful options undoubtedly looks tempting and has an aesthetic appeal as well,” Dr Monika Anand, Head, Department of Home Science at Apeejay College of Fine Arts in Jalandhar, said.

These items are loaded with important vitamins, minerals, antioxidants, and beneficial phytonutrients. Also, they are a very rich source of fibre. These colorful beauties of nature provide the benefit of protecting our bodies from various diseases and boosting our immune system.

“Nutritionists and health experts promote the consumption of seasonal and locally available fruits to reap the maximum benefit. As the winter season is approaching, the incidence of infections like colds, coughs, and flu are on the rise. Winter season fruits, especially citrus ones, are nicely packed with important nutrients like Vitamin C, which gives a healthy boost to our immune system and keeps our gut health on track,” Dr Anand shared.

So this season eat these fruits to boost your immunity.

Oranges: A classic winter fruit, bursting with Vitamin C to boost immunity and fight off seasonal colds. Enjoy the fresh, juiced, or in salads!

Pomegranates: These jewels of winter are packed with antioxidants and Vitamin K for heart and bone health. Savor the juicy arils or sprinkle them on desserts.

Custard Apple: This creamy delight is rich in Vitamin B6 and potassium, aiding digestion and regulating blood pressure. Enjoy it chilled or use it in milkshakes.

Guavas: A powerhouse of Vitamin C and fiber, guavas keep your skin glowing and your gut healthy. Eat them raw, in salads, or as jams and chutneys.

Grapefruit: This tangy citrus fruit is loaded with Vitamin C and antioxidants, aiding immunity and metabolism. Enjoy it solo, in salads, or as a refreshing juice.

Persimmon: This unique fruit is rich in Vitamin A and antioxidants, good for eye health and skin. Enjoy it ripe, like a soft pudding, or try it in salads.

Kabuli Grape: These juicy gems are high in Vitamin D and iron, boosting bone health and preventing anemia. Snack on them fresh or use them in sweet or savory dishes.

Fig: These naturally sweet treats are a good source of fiber and potassium, aiding digestion and blood pressure control. Enjoy them fresh, dried, or in jams and chutneys.

Besides eating the above-mentioned fruits, don’t miss seasonal favourites like sapota (cheeku) for a taste of wintery goodness! Remember, variety is key! So mix and match these fruits to create your own delicious and nutritious winter platter.