Fruits to boost immunity in Winter

Winter brings chilly air, warm blankets, and, unfortunately, an increased risk of colds, flu, and other illnesses. During this time, it is critical to boost your immunity, and one of the simplest ways to do so is to eat more nutrient-dense fruits. Here are some winter-friendly fruits that can help keep your immune system strong and your health intact.

Oranges

Oranges are a go-to fruit for winter and for good reason. They are packed with vitamin C, which helps boost the production of white blood cells, your body’s frontline defence against infections. As per a study in 2021, Citrus fruit juices are particularly high in vitamin C and folate, both of which play important roles in maintainig immunological barriers. Not only do they taste refreshing, but they also keep your skin healthy and glowing in the dry winter months. Enjoy 1–2 medium-sized oranges daily.
How to enjoy them:
Snack on fresh orange slices.

Add orange juice to your breakfast routine.

Pomegranates

Pomegranates include antioxidants such as polyphenols, which protect the body from damaging free radicals. According to a 2020 study, pomegranate potential as a protective agent of several diseases. These antioxidants also help to reduce inflammation, which is important for immune function throughout the winter. Their sweet and tangy flavour is a benefit! Eat ½–1 cup of pomegranate seeds daily.

How to enjoy them:
Sprinkle pomegranate seeds over salads.
Blend them into smoothies for a nutritious kick.

Kiwi

Kiwi might be small, but it is full of essential nutrients like vitamin C, vitamin K, and vitamin E. This fruit not only boosts immunity but also improves digestion and helps in better absorption of nutrients, thanks to its fibre content.
How to enjoy them:
Eat them as a midday snack.
Add kiwi slices to your fruit salad.

Guava

Guava is a winter favourite in many households. It contains more vitamin C than oranges, making it a fantastic choice to fend off winter illnesses. It also has a good amount of fibre, which supports gut health—a crucial aspect of overall immunity. Consume 1 medium-sized guava daily.
How to enjoy them:
Have it fresh with a pinch of salt or chilli powder.
Use guava to make refreshing juice.

Apples

The saying “An apple a day keeps the doctor away” holds especially true in winter. Apples are rich in flavonoids, which have immune-boosting properties. They also provide a good dose of soluble fibre, which helps reduce inflammation and supports a healthy gut.
How to enjoy them:
Slice and pair apples with peanut butter.
Add diced apples to salads or bake them for a warm dessert.