Winter fruits
Fruit is one of the foods that should not be missing in anyone’s diet. Although it is true that you especially want to take it in summer for its freshness and its ability to quench thirst, you should eat at least five daily servings of fruits and vegetables a day . We must take advantage of all the benefits that these vegetables offer us and especially take advantage of seasonal fruits, which have in their favor that we can enjoy them and their best flavor in their specific period of availability .
Index
Oranges, mandarins and clementines
These three citrus fruits are one of the most characteristic fruits of winter due to the sweetness of their flavor and the ease with which they can be eaten, especially mandarins and clementines .
However, one of the advantages offered by oranges is that they are ideal for making juices and are highly healthy due to the large amount of vitamins that they provide us in just a few drinks. These citrus fruits provide us with vitamin C, a substance that makes our immune system more resistant to the typical colds. Likewise, they favor the absorption of other minerals such as iron, calcium or phosphorus.
Another of the properties of these fruits is that they contain a lot of fiber, ideal for regulating our intestinal transit, as well as being great antioxidants for the body’s cells. On the other hand, the pectin in oranges helps control LDL-type cholesterol and its magnesium content promotes good blood circulation, preventing clots and thrombi and even helping to prevent cardiovascular diseases. However, it is recommended not to abuse the consumption of oranges, mandarins and clementines in cases of heartburn so as not to further damage the walls of the stomach.
Chirimoya
This winter fruit is one of the most available throughout the season and you can find it in the greengrocer from September to April. Although the custard apple is a fruit that does not keep too well at room temperature, its distinctive feature is undoubtedly its juiciness, together with its sweet taste caused by its high glucose and fructose composition. All this means that you can also find jams made with this fruit. Cherimoya is rich in many minerals such as iron, potassium or manganese, as well as vitamin B6 and its strengths include its ability to control the proper functioning of the circulatory system and the strengthening of our bones and muscles.
Khaki
Persimmon is a fruit that you can easily find between the months of October and December and you can even buy them of some specific types in January and September. Its sweet taste and its high composition of water make it a perfect fruit to hydrate the body, being also a perfect helper of the digestive system by working as a laxative . However, to make persimmon effective against constipation , it must be taken when it is ripe since the pectin and mucilage will be at the appropriate levels.
In addition to its high fiber content , persimmon helps reduce cholesterol levels and is an important source of vitamin A. Actually, this winter fruit contains beta-carotene or provitamin A, a substance that depending on the body needs it, it goes away releasing and transforming into vitamin A, ideal for the maintenance of glucose in our body. On the other hand, in addition to being a great source of other vitamins, persimmon is also rich in minerals, especially potassium, which is indicated to counteract circulatory and cardiovascular problems.
Granada
The harvesting period for this antioxidant fruit is generally from September to November. With a high content of vitamins C and E as well as other substances and minerals, the pomegranate acts against harmful molecules that seek to deteriorate the body. In addition, its high composition in water helps to hydrate them. However, these are not the only properties that have been associated with this fruit and is that according to some studies, the pomegranate could reverse the effects caused by long exposures to X-ray radiation .
Kiwis
This famous green fruit known for being the favorite food of koalas is characteristic for its high content of vitamin C and fiber. You can find kiwis between October and March and even their season can be stretched even more. Like most fruits, it helps maintain good body hydration and is a fantastic antioxidant . But the nutrients that kiwis provide us stop many other functions, such as, for example, they protect us from solar radiation thanks to the lutein they contain, help to improve the immune system thanks to vitamin C and folic acid and contribute to a better iron absorption.
Likewise, kiwi is a fruit that enables the proper functioning of the circulatory system by preventing the formation of thrombi and promoting blood flow , as it is also highly indicated in cases of stress or anxiety reduction due to its high vitamin C composition. . In addition, it purifies the body as it is a vegetable that contains a lot of water and as such helps to eliminate toxins and keep the skin hydrated. For this reason there are many masks and beauty products made from kiwi. However, its consumption is not recommended for those people who tend to suffer problems with the functioning of their intestines since being an important source of potassium could worsen the situation.
Grapes
Although these fruits accompany us every New Year’s Eve as tradition marks, in reality grapes are available throughout the winter. They are generally collected from September to December and are usually present in many recipes both for cooking and baking. They are fantastic antioxidants as they are composed of more than 80% water and one of their advantages should also be highlighted, and that is that they have the ability to stimulate insulin production. Thus, they reduce the amount of glucose circulating in the blood . In addition, they have anti-inflammatory properties, coming in handy in cases of arthritis or fluid retention .
I began to be interested in nutrition from a very young age (I am currently 25 years old), but it was not until adolescence that I knew that I would dedicate my life to this career. I am the mother of a beautiful 5-year-old girl whom I adore and plan to instill in her all the values that guide us towards a healthy and balanced life. I was born and raised in Charleston, South Carolina, where I currently live, and have my own practice where, of course, I practice my profession as a nutritionist.