Winter Fruits

People, especially in our part of the world, do not eat as many fruits in the winter as they do in the summer. Firstly, there is a belief that fruits cool down the body – something that is not needed during the winter. And secondly, not as many fruits are available in the colder months as they are during the hotter ones. But there are still some fruits that are both available and healthy to eat during the winter.

And topping the list is the sweet and nourishing pear. Pears are rich in B Vitamins, Vitamin C, Vitamin K, copper, magnesium, fibre and phytonutrients. These help keep your gastrointestinal system regular, prevent inflammation and neutralise free radicals (molecules produced when the body breaks down food or is exposed to tobacco smoke or radiation from the sun), which can cause cell damage and lead to frightening ailments like heart disease and cancer.

Furthermore, even though pears are sweet (meaning they have natural sugar), the fibres in them ensure that your blood sugar levels do not soar, making them the perfect fruit for people with diabetes.

Pomegranate is another beneficial fruit for the winter that should be eaten for its antioxidants. Pomegranate juice, in particular, is believed to contain more antioxidants than other fruit juices which again, help in reducing free radicals. The juice can also improve overall gastrointestinal health and help with inflammatory bowel diseases. Pomegranates are also a great source of Vitamin C, Vitamin E, Vitamin K and potassium – all great nutrients to keep the body healthy during the chilly Nepali winter. 

Also, how can we forget the favourite winter fruit of Nepal – oranges. It will not surprise many of us to know that oranges, and other citrus fruits too, hold great advantages for the human body and need to be made part of the diet during the frigid half of the year. Oranges and citrus in general have tons of Vitamin C, which prevents cell damage, strengthens the immune system and may help lower blood pressure.

Also, certain kinds of oranges have Vitamin D as well as other nutrients like fibre, potassium and calcium. So, let us not let go of our habit of snacking on tangerines while basking in the sun.

Bananas can be cheap and perennial winter fruits too. They contain potassium which helps our cells maintain their water. The fruits also contain Vitamin B 6 which helps build cells.

Persimmon is another fruit that needs to be on your priority list this season. The fruit known as Haluwabed in Nepali is truly a superfruit that enhances heart health, keeps the digestive system working and strengthens eyesight, all while being delicious.

Similarly, persimmons are high in minerals like potassium and manganese and vitamins A, B and C while being low in calories. Did we mention they are super tasty too?

Kiwis should also be included in this list. The Chinese gooseberry was almost an unknown fruit in the country until two decades ago. But now this fruit is found in almost every cake and salad, which is a good thing because they have surprisingly high levels of Vitamin C, E and K and also potassium. Kiwis also go great with other fruits and vegetables so, can be consumed in salads or, if you like, sandwiches.

And speaking of fruits that go well with other fruits, do not forget to try pineapples during the winter. These fruits may look tough and intimidating but they are full of Vitamin C and manganese which help strengthen bones and reduce blood sugar. They also have vitamins A, B 6, E and K and minerals calcium, iron, potassium and zinc which is why the natives of Central and South America used to consider them medicine for digestive disorders.

And last but not least, we have the humble apple. Apple is a tiny red package that packs a considerable punch. From Vitamin B to antioxidants to quercetin (anti-inflammatory plant chemical) to pectin (anti-constipation fibre), what don’t the apples have? Also, apples can be eaten with their skin, which removes the hassle of having to peel them. So, why not have one, right? After all, it has been said for generations that an apple a day keeps the doctors away.

So, embrace fruits this winter to ward off the cold, build immunity and ensure a balanced diet. Of course, fruits cannot be a total replacement for healthy habits like exercise and adequate sleep but they can certainly add to them to enhance your fitness.