Discover which seasonal fruits and veggies, like chestnuts, mandarin oranges, sweet potatoes, and broccoli, can help boost immunity and provide essential nutrients during winter.
Do you find yourself reaching for comfort foods when the weather gets chilly? We all do! But what if we could boost our immune system with yummy seasonal fruits and veggies instead? Let’s check it out together!
Note: We’ll explore the topic further…
- Fruits and vegetables of winter are useful for strengthening immunity
- 1. Chestnuts
- 2. The mandarin orange
- 3. Sweet potatoes
- 4. Turnip
- 5. The squash
- 6. Broccoli
Fruits and vegetables of winter are useful for strengthening immunity
Let’s highlight some fruits and vegetables that are great for boosting your immunity and health during the winter season!
1. Chestnuts
Chestnuts are pretty popular, especially this time of year and you can usually find them roasting, um, you know over an open fire. Chestnuts happen to be a type of nut rich in nutrients; ten chestnuts contain:
- Approximately 206 calories.
- A high amount of dietary fiber which helps increase the feeling of fullness and promotes the health of the heart and arteries.
- A good percentage of healthy unsaturated fats and vitamin C.
- A group of antioxidants that boost the body’s immunity.
- A high percentage of vitamin C, which is known to strengthen the immune system and helps in reducing the symptoms and severity of colds and influenza, along with shortening their duration.
- A good percentage of vitamin A, another important antioxidant in promoting skin health and immunity.
2. The mandarin orange
Mandarin oranges are very common winter fruits, and they’re also one of the tastiest, especially if you prepare them in a healthy way, like grilling them or adding them to salads.
The mandarin orange is a wonderful option, boasting the following benefits:
- A great source of energy.
- A source of a group of nutrients, most importantly: vitamin A, vitamin C, and B vitamins all of which are essential for the immune system and for protection from diseases and infections.
- Protection from Alzheimer’s and some types of cancer.
But, if you’re trying to watch your weight in the winter, be sure to moderate your intake of mandarin oranges as they are a delicious and rich source of nutrients, vitamins and dietary fiber, which can make you feel full. Know that every average-sized mandarin orange contains about 100 calories.
3. Sweet potatoes
Sweet potatoes are popular winter vegetables that have many benefits, including:
- Providing warmth and energy.
- Boosting the immune system.
- Protecting against infections, heart disease, and colds.
- Being rich in antioxidants and a wonderful group of minerals and vitamins, such as: vitamin B5, vitamin B6, vitamin B1, niacin, riboflavin, vitamin A, vitamin C, and vitamin E.
- Being a source of minerals, such as: potassium, manganese, magnesium, and calcium.
They’re a great food for all age groups, because they’re easy to digest and nutritious; an average-sized one contains no more than 100 calories, so enjoy including them in your various winter meals. Read more about the benefits of sweet potatoes.
4. Turnip
Turnips are a wonderful, useful and popular vegetable, and often accompany our winter meals. Turnips have many benefits, including:
- Being a source of energy, and fiber, being low in calories, and easy to prepare.
- Being a source of dietary fiber that is beneficial for weight control, and important for the health of the heart and arteries.
- Being a source of proteins that help increase the feeling of fullness, and build muscles and cells.
- Supplying the body with healthy fats that are essential for the health of the nervous system and the heart.
- Being a source of many of the important nutrients for the health of the body and for boosting its immunity in protecting it from winter diseases and fluctuations, such as: vitamin C, vitamin B1, folic acid, iron, phosphorus, zinc, calcium, magnesium, and manganese.
- Being a great source of both Omega 3 and Omega 6.
5. The squash
Squash is one of the winter vegetables that tends to appeal to many palates, similar to zucchini and cucumbers, and it’s packed with many nutrients and benefits, including:
- Helping to strengthen the body’s immunity.
- Being a source of powerful antioxidants that help in preventing infections and skin conditions, especially skin infections.
- Being a source of a diverse group of vitamins and minerals.
- Being beneficial for pregnant women as it’s rich in folic acid and is a source of amino acids and fatty acids like Omega 3.
- Being a source of magnesium, phosphorus, calcium, potassium, iron and vitamins B.
- Protecting against depression and regulating nerve function.
Because it’s a pretty versatile food for young and old, squash is easy to digest and nutritious.
6. Broccoli
Actually broccoli is one of the most famous sources of vitamin C, especially during the winter, and its consumption is linked to helping people stay safe from influenza and cold diseases, and its other benefits include:
- It’s a rich source of many of the important nutrients, such as vitamin A.
- It’s a strong source of antioxidants, such as: flavonoids, beta-carotene, and lutein all of which are great for the immune system and aid in protection from cancers.
- The white fiber surrounding broccoli is the most nutrient-rich part and you can find more info on the benefits of broccoli for your health.
That said, I remember my mom trying to get me to eat broccoli, and honestly, it wasn’t my fave—maybe roasted with some garlic it’d be better.
I used to dread winter because I’d always get sick. But incorporating more seasonal fruits and veggies into my diet has made a huge difference! I feel so much more energized and my immune system is definitely stronger. Now, I don’t fear the cold weather as much.
As a busy parent, I’m always looking for ways to keep my family healthy. Focusing on winter produce has been a game-changer. It’s amazing how much better we all feel when we’re eating foods that are naturally packed with the vitamins and minerals we need during the colder months.
Myth & Facts
Myth: Eating citrus fruits is the only way to get enough vitamin C in winter.
Fact: While citrus is great, other winter produce like broccoli, kale, and Brussels sprouts are also excellent sources of vitamin C.
Myth: Frozen vegetables are less nutritious than fresh ones.
Fact: Actually, frozen vegetables can be just as nutritious, as they are often frozen right after being harvested, preserving their vitamins and minerals.
