Winter is the best season to build immunity in our bodies, as digestion is much better in winters as compared to the summers. As we protect ourselves from the outside cold by wearing warm clothes & blowing heaters; we must protect ourselves from inside by taking nutritious and disease-resistant food. This article lists the top 10 nutritious fruits you must include in your diet to build immunity and fight seasonal diseases such as cough and cold. The best time to eat fruit is during brunch or supper when the stomach is empty. Fruits should not be taken on a full stomach. Also, it is best to avoid eating fruits at night in winters. 

  1. Apple

Who wouldn’t have heard this popular idiom? – ‘An apple a day keeps the doctor away.’ Apple is an exceptionally healthy fruit grown in many parts of India, including Himachal Pradesh, Jammu Kashmir & hills of Uttar Pradesh and Uttaranchal. Eating apple in its raw form (leaving the skin on) provides impressive health benefits. Apple is rich in Vitamin C, Vitamin B-Complex and dietary fibers. It helps lower the risk of heart disease, strokes & diabetes, and helps fight obesity by providing good gut bacteria.  

2. Sweet Potato

Sweet Potato may probably be your favorite street food in winters, but it is also a versatile fruit that you may experiment including in various snacks items or eating as a whole meal. Sweet potato is a nutrition-dense fruit that helps in controlling hunger, controlling blood pressure and lowering blood sugar. Sweet Potatoes are rich in Vitamin A, which is good for eyes, and have anti-aging and anti-cancer properties.

3. Banana

Banana is a rich source of Vitamin C, Potassium and fiber (both soluble and insoluble), which makes them a must-to-include in your winter fruits list. They contain Vitamin B6 which improves the immunity of your body and helps fight cold. Bananas also aid in digestion and help boost your metabolism. Bananas have high iron content which makes them ideal for anemic people as well as pregnant women.

4. Orange

Being a citrus fruit, Orange is a good source of Vitamin C. Eating oranges regularly helps strengthen the immune system and keeps you away from viral infections. Fibers present in oranges are good for digestion, relieves constipation and keeps the sugar levels in control. Oranges also significantly reduce the chances of developing kidney stones. Take it as a salad or mix it with fruit chat – this amazing fruit will slow down your aging process and keep your skin healthy.

5. Pomegranate

Pomegranates are high in antioxidants and other essential nutrients such as Iron, Potassium and Vitamin C. This winter super fruit has amazing health benefits. Including pomegranate in your diet lowers the risk of diabetes, controls blood pressure, boosts the immune system and improves heart health. It’s a wonderful anti-aging agent that helps reduce wrinkles and fine lines and makes your skin healthy.

6. Kiwi

This delicious fruit is packed with vitamins, minerals, fiber, and omega-3 fatty acids. Kiwi fruit helps improve lung function in people suffering from asthma, promotes digestion, promotes vision & heart health, and aids in diabetes and cancer treatment. Kiwi improves our body’s immunity and protects us from viral infections such as cold, cough and flu.

7. Guava

Whether you like eating guavas raw or ripened, with masala on top or in form of murabba, this sweet fruit will reap you a number of health benefits as long as you keep eating them this winter. Guavas are packed with vital nutrients such as Vitamin C, Vitamin A, Potassium and Magnesium. Guava is good for your heart, boosts immunity, helps improve bowel movements and aids in weight loss. If you suffer from constipation, you have a good reason indulging in guavas this season.

8. Caltrop

Water caltrops are commonly seen selling across the streets in winters. Caltrops are rich in vitamins, minerals, carbohydrates, fibers, and have immense health benefits. They are high in potassium and low in sodium, which is good for your heart and for lowering your blood pressure. Caltrops provide relief from nausea and are helpful in the growth and development of the baby during pregnancy. Caltrops are low in calories; so if you are on your weight loss journey, adding water caltrops in your list would be a great choice.

9. Red Grapes

Grapes are the best source of Potassium, Magnesium, Glucose, Vitamin A, C, K, B1, and B6. Grapes help in developing the immune system in our bodies and help control the amount of blood flow in our bodies. Eating red grapes helps fighting constipation, fatigue, and abdominal problems. They also help in lowering cholesterol in the body, which in turn helps in reducing the risk of cardiovascular diseases.

10. Pear

Pears are rich source of flavonoids, anti-oxidants and dietary fibers. Regular consumption of pears helps with weight loss, fighting diabetes, hypertension and heart diseases. Pears also help in lowering cholesterol levels in body and the risk of developing cancer. Pears have a fibrous center that promotes healthy digestion and prevents constipation. It is also a good source of water which helps keep the stools soft and flush out toxins from the body. 

Sangeeta Ghera

Sangeeta has over 6 years of experience in writing and she has written many articles for popular Indian blogs such as ILoveFreeSoftware and TechwareGuide. A Post Graduate Diploma holder from Delhi University, Sangeeta has keen interest in reading and sharing good stuff with others. Writing gives her freedom to earn when she is not on a regular job.
Sangeeta Ghera