Almost A to Z – Our top fruit picks

Winter is around the corner, thus it’s time to prepare our immune systems accordingly. Vitamin C is probably the one vitamin that’s most frequently mentioned during winter but you require all vital vitamins and minerals to build up your immune system.

Fruit aka nature’s candy, is the most delicious and nutritious way to consume vitamins. Let’s share some of our favourite fruits for winter from A to Z.

 

Apple: Antioxidants, flavonoids and fibre.

Banana: Potassium, calcium, magnesium, iron, folate and vitamin B6.

Cantaloupe: Vitamins K, B1, B3, B6, fibre and magnesium.

Date: Vitamins A and K, potassium and zinc.

Elderberry: Flavonoids, anti-inflammatory and antioxidant properties.

Fig: Vitamins A, B1, B2, calcium, iron and phosphorus.

Grapes: Antioxidants and flavonoids.

Honey dew melon: Vitamin C, potassium and thiamine.

Indian prune/plum: Fibre, antioxidants, vitamin C and potassium.

Jackfruit: High in protein, vitamin A and calcium.

Kiwifruit: Vitamin C, vitamin K, vitamin E, folate and potassium.

Lemon: Vitamin C.

Mango: High levels of fiber, pectin and vitamin C.

Nectarine: Vitamin A, vitamin C, dietary fibre and potassium.

Orange:  Fiber, potassium, vitamin C and choline content.

Pear: Phenolic compounds, folate, dietary fibre, copper, manganese, magnesium, as well as B-complex vitamins.

Quince: Vitamin C, zinc, potassium, copper and iron.

Raspberry:  Vitamin C, manganese, dietary fibre, rich in B vitamins, folic acid, copper, and iron.

Satsuma: Vitamin C, antioxidants and fibre.

Tamarind: Thiamin, iron, magnesium and phosphorus.

Ugli fruit:  Vitamin C and fibre.

Watermelon: Vitamins A, B6, C, magnesium and potassium.

Xigua: Vitamin C, vitamin B, Beta-carotene and dietary fibre.

Zuchinni: low score on the glycemic index,  potassium, manganese and  vitamin A.

 

Quick tips on how you can get the most out of these nutritious fruits

  • Squeeze some lemon juice into warm water and drink it every morning.
  • Ensure that you have fruit that is easily accessible. Keep a bowl of fruit on your kitchen counter, pack some for lunch to snack on at work.
  • Add some berries or banana slices to your cereal or yogurt.
  • Make a smoothie! There are loads of delicious recipes that can be found online.
  • Enjoy fruit salad as a healthy dessert option.
  • Some fruit such as bananas, for example, can be turned into a great face mask when mixed with honey and oats.
  • Enjoy a melon, cantaloupe or grapefruit fro breakfast.
  • Add some fruit to your vegetable salad.

 

Have fun with it and don’t be afraid to try new fruits!